The Aero Pilates Reformer combines the toning benefits of Pilates with the aerobic benefits associated with cardio-rebounding. The technique uses a special padded jump board, which is attached to the Pilates Reformer foot bar. While the Stamina exercise equipment manufacturers popularized the term "Aero Pilates," Pilates jump board training has been around for a long time. Aero Pilates aerobic benefits were once anecdotal, but in 2008, "Athletic Business" published a study that validated jump board training as a form of cardiovascular conditioning. Lead author Neil Wolkodoff, Ph.D placed subjects on an eight-week Aero Pilates training program. He reported that participants improved their overall aerobic fitness and reduced their body fat.
Supine Jumps
Step 1
Insert the Aero Pilates cardio-rebounder frame into the front frame of the Performer.
Step 2
Find the resistance cords located on the front of the frame. Attach two of the cords into the allotted slots on the Performer's gliding carriage.
Step 3
Lie face-upon the carriage with your knees bent and your feet in parallel alignment. Prepare by inhaling.
Step 4
Exhale, straighten your legs and jump, so that your feet move away from the board. Inhale, bend your knees, and return to the starting position.
Step 5
Perform 12 repetitions, and then turn out your legs, placing your feet in a "V" position. Perform another 12 repetitions, and then practice the exercise with one leg at a time. Keep the opposite foot lifted from the board and carriage, with your knee bent or straight, whichever is more comfortable.
Side-Lying Jumps
Step 1
Elevate the head rest and lie on your right side, resting your right ear on the head rest.
Step 2
Wrap your right arm around the shoulder rest, and place your left hand on on the carriage, in front of your belly.
Step 3
Bend your knees and place your left foot on the rebounding board. Prepare by inhaling.
Step 4
Exhale, use an explosive movement to straighten your left leg, jumping it away from the board. Bend your knee as you return your foot to the board. Perform 12 repetitions on each side.
Tips and Warnings
- Marjolein Brugman, who performs on the Aero Pilates videos, suggests keeping a neutral spine when performing Aero Pilates exercises in the supine position. This means that there will be a small curve at the base of the spine. Draw your belly in while performing the exercises.
- Check with your doctor if you have had recent knee surgery. Set up the cords before lying on the carriage. Avoid loose clothing, which can get caught in the machine. Keep children and pets away from the Aero Pilates machine.
Things You'll Need
- Aero Pilates equipment
- Form-fitting workout clothes
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