The Total Gym is a home gym used for core and resistance training. The Total Gym, however, also offers the ability to do Pilates exercises typically performed on the Reformer, which is one of the Pilates machines usually reserved for work in a Pilates studio. Get a Pilates workout at home on the Total Gym instead, just like celebrity Total Gym endorser, Christie Brinkley.
Pilates Scissors
The scissors is a lower body exercise that works the legs and inner thighs. It is different from the abdominal exercise performed on the floor that also bears the name scissors, but the abdominals work during this exercise too. To perform this exercise on a Total Gym, lie face up on the bench with your head at the bottom of the bench. Attach the hand grips around your ankles. Begin with your legs straight and your feet together. Point your toes. Relax your arms, palms down, at your sides and squeeze your abs so you do not arch your lower back or move your pelvis. Then, bring your legs forward and apart as if reaching for opposite corners of the wall in front of you. Open your legs to a "V" shape. Bring your legs back together to complete one rep.
Offering
The offering is an upper body exercise for your shoulders, arms, back and chest. To perform the offering, sit on the bench facing the upright with your knees bent and your feet flat on the bench in front of you. Hold the hand grips and bring your arms straight next to the sides of the bench and below your shoulders. Turn your palms to face forward and bend your elbows slightly. Sit up straight. Do not slouch at any time during the offering exercise. Bring your arms forward and up to shoulder level. Then, open your arms wide and pull your shoulders back. Your palms now face the ceiling. Once your arms are in line with the sides of your shoulders, bring them down next to your sides again. Rotate your hands forward again to set yourself up for the next rep.
Pilates Rowing
The Pilates rowing exercise on the Total Gym should not be confused with lat or seated rows on a cable machine. This exercise targets the upper back, shoulders and arms. Sit cross-legged on the Total Gym bench with your head facing the upright to do this exercise. Cross the cables in front of you to make an "X" and grasp the left hand grip with your right hand and the right hand grip with your left hand. Sit up straight with your arms straight in front of you at abdomen height. Position one hand on top of the other like you are diving. It doesn't matter which is on top. Then, pull your shoulders and arms back as you bend your elbows. Bring your hands toward your armpits and bend your wrists at the end of the movement. Straighten your arms in front of you and down to your abdomen level again to complete a rep.
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