The Supreme Pilates machine is a home version of the original Pilates Cadillac, a large piece of equipment usually found only in Pilates studios. The Supreme Pilates machine consists of a floor mat attached to a vertical metal frame. Two springs hang from the frame. You can attach foot or hand loops to the springs, or use a roll-down bar to connect the springs. The Supreme Pilates machine also includes a push-through bar, a metal bar hinged to the frame. Exercises on this apparatus can help strengthen your core muscles and stretch your back, hamstrings and shoulders.
Step 1
For the Rolling Back exercise, attach the springs to the top of the frame with the roll-down bar attached. Sit facing the frame with your feet pressed against it and your legs straight. Draw your lower abdominals in toward your spine for the entire exercise. Sit tall and hold the roll-down bar with your hands toward the outside, with your arms relaxed. Round your spine down onto the mat one vertebra at a time, slowly and with control, until you are lying flat. Avoid using your quadriceps by squeezing your buttocks and turning your toes out. Keep your lower abs contracted, and roll back up to sitting. Do eight repetitions.
Step 2
Put the foot straps on the springs for Leg Circles. Place your feet in the loops and lie on your back with your head facing the frame. Contract your lower abdominals by pressing your navel toward your spine. Hold your abs in and your torso still. Hold onto the frame with your hands. Extend your legs to the ceiling, with toes turned out and heels touching. Open your feet and circle your legs around and down. Bring your heels back together closer to the mat, and raise your straight legs back to the starting position. Do eight repetitions and then reverse directions.
Step 3
Attach the push-through bar to the lower spring for the Tower. Lie on your back with your head a bit behind the frame. Hold onto the frame with your hands. Place the balls of your feet on the bar with your knees bent toward your chest. Turn your toes out and keep your heels together. Extend your legs to press the bar up, while pressing your hips down into the mat to stretch your hamstrings. Repeat, but on the second and third repetitions, after you extend your legs, drop one straight leg down to the mat. Hold your torso still and your spine straight. Switch legs. Do not do this exercise if you have sciatica.
Tips and Warnings
- Do the exercises slowly and with control. Take a private lesson or a class from a certified Pilates instructor to learn proper form. Classes on the Pilates Tower or Wall Unit will closely resemble the Supreme Pilates machine workout.
- Stop if you feel sharp pain while exercising. Consult a doctor before starting a new exercise program.
Things You'll Need
- Supreme Pilates machine
References
- "Ellie Herman's Pilates Cadillac"; Ellie Herman; 2007
- "Pilates' Return to Life Through Contrology"; Joseph H. Pilates and William Miller; 1954
- "The Complete Idiot's Guide to Pilates Method"; Karon Karter; 2001
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