Despite their complex appearance, simple objects, such as bed springs, chairs, beer barrels and beer keg rings inspired the Pilates exercise equipment. While mat workouts have their benefits, apparatus routines add a new dimension to Pilates training. Pilates machine workouts accelerate the method's toning and strengthening process. Some equipment exercises add resistance and increase the range of motion, while others help clarify the muscle actions needed for a specific exercise. Machine workouts are not just for advanced Pilates enthusiasts. Their elevated platform provides a safe option for people whose joint or blood pressure problems make it difficult to get down and up from a mat.
Pilates Reformer Workout
Step 1
Attach three springs to the reformer carriage. Lie supine, with your legs extended and your toes on the foot bar. Inhale, push your heels toward the floor so that your toes are in a flexed position. Exhale, lift your heels and point your toes. The carriage will move away from the foot bar. Perform 10 repetitions. This exercise strengthens the muscles of the feet and ankles.
Step 2
Adjust the reformer so that one or two springs are attached to the carriage. Lie supine and place each foot in each of the reformer straps. Bend your knees, bringing your heels together and turning your feet away from each other. Prepare by inhaling. Exhale, straighten your legs and squeeze your inner thighs toward each other. Keep your lower back flat on the carriage. If your back arches, raise your legs toward the ceiling. Perform 10 repetitions. The frog-leg exercise works the abdominal and inner thigh muscles.
Step 3
Remove the straps from your feet and hold each strap in each hand. Lie on your back and pull the springs down toward your sides. Straighten your legs to a 45-degree angle. Lift your head and chest from the carriage. Pump your arms up and down. breathing in for five counts and out for five counts. Repeat the breathing cycle 10 times. The Pilates Hundred works the abdominal muscles and the lats, which run down the side of your back.
The Chair Routine
Step 1
Sit sideways on the chair with your left hand and left leg closest to the pedal. Bend your left knee and extend your right leg to the side. Raise your right arm overhead, and place your left hand on the pedal. Prepare with an inhalation. Exhale, bend at the waist, pushing the pedal toward the floor. Perform eight repetitions on each side. The mermaid exercise tones the muscles that support your waist while stretching your hips.
Step 2
Sit on the chair in a straddled position. Place a small stool under your right foot and place your left foot on the pedal. Prepare by inhaling. Keep an upright posture, exhale and press the pedal toward the floor. Perform 10 repetitions on each leg. This exercise strengthens the leg, hip and core muscles.
Step 3
Sit on the chair with your back facing away from the pedals. Place each hand on the pedal with your palms facing down. Slowly extend your arms, pressing the pedal toward the floor. Bend your arms with control. Perform 10 repetitions. This exercise works the triceps, which are the muscles in the back of the arms.
Things You'll Need
- Reformer
- Chair
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