The Pilates Power Gym is one of the many Pilates machines designed for the home exercise market. Like similar machines, the Pilates Power Gym is a variation of the classic Pilates Reformer, which has a platform attached to a pulley and spring system. However, since the manufacturers of the Pilates Power Gym wanted to appeal to both the Pilates and strength training enthusiast, this apparatus can be adjusted so that it is on an incline, which enables you to perform a variety of strength training exercises.
Arm Circles
Lie on the platform and grasp the overhead cables. Bend your knees and lift your legs, so that your shins are parallel to the ceiling and your calves are parallel to the platform. Pull the handles down, so that each hand is next to each hip, and your palms are facing downwards. Inhale as you bring your arms over your head. Circle your arms back to the starting position. Use this exercise as a transition to the double leg stretch. As your arms extend overhead, straighten your legs. Keep your back flat on the platform. As the arms come down by your side, bend your knees. Perform five repetitions to practice the coordination. Then, as you bend your knees and lower your arms, engage your core and lift your head and shoulders off the mat. Perform eight repetitions.
Hamstring Bridge
Although the traditional Pilates method has you performing a series of consecutive, forward-flexing abdominal exercises, this can be stressful on the muscles of your neck. As such, it's advisable to break up the sequence by performing an exercise that allows you to keep your head on the mat. For the hamstring bridge, lie on the platform with your feet on the foot bar. Slowly lift each vertebra from the platform, so that your spine is in a bridge position. Remain in the bridge. Inhale and straighten your legs, then exhale as you bend them. Perform eight repetitions, then keep your knees bent as you roll back to the mat. The exercise works your hamstrings and glutes.
The Hundred
According to many Pilates instructors, creating an ab to lat connection is one of the main reasons that Joseph Pilates developed the Pilates hundred exercise. Pilates noticed that most people have a tendency to hike their shoulders up, because of weak lats, and to allow their bellies to sag, because of weak abs. The exercise involves pulling the abdominals up and in, while using your lats, the muscles that run down the sides of your back, to pull your shoulders down. Lie on the platform and hold onto the overhead cables. Bring them down by your side, with the palms facing downwards. Depending on the strength of your abs and back, your knees will either be bent or straight. Engage your core, and lift your head and shoulders off the platform. Perform a downwards pumping action of your arms. Inhale for five counts and exhale for five counts. If possible, keep your head and shoulders off the mat, and perform the sequence ten times.
Rowing Exercise
Sit on the platform with your legs straight. Grasp the front cables. Inhale to prepare. As you exhale, squeeze your shoulder blades together as you bend your elbows. Inhale as you straighten your arms.
Member Comments