Aeropilates Workout Exercises

The AeroPilates machine offers something that most machines do not. Besides the ropes, pulleys and hands straps that provide resistance training options, one of its main benefits is the cardio rebounder at the bottom of the machine. A rebounder platform is a mini trampoline platform that you can use for burning calories and improving cardiovascular fitness.

Internal Rotation Rebounding

The internal rotation rebounding exercise is a cardio exercise that works your legs. It emphasizes internal rotation of hips, knees and ankles, but that doesn't mean you cannot use the rebounder with your legs straight or even externally rotated in the opposite direction. To perform this exercise, lie face up on the cushion with your head on the headrest. Hold your arms long at your sides. Tighten your abdominals and relax your back. Turn your legs inwards so that your big toes point slightly toward each other. Your knees appear knock-kneed. Push off the rebounder through the balls of your feet to slide the cushion upward. You'll "land" with the ball of your feet first and then the heels. Continue "jumping" on the rebounder for as long as you like.

AeroPilates Hundreds

The hundreds exercise uses the hand straps and ropes of the AeroPilates machines to train the abdominals in a way that is even more difficult than the mat Pilates version. Lie face up on the cushion to perform the hundreds on the AeroPilates. Extend your legs straight up toward the ceiling. Pull your abdominals in tight toward the cushion underneath your lower back. Hold the hand straps with your palms facing the machine at your sides. Extend your arms long and lift your head, shoulder blades and middle back off the cushion. Flutter your arms up and down 100 times, keeping your abs engaged to lift your upper body. You do not have to do one hundred reps all at once, but that is the traditional number to do per workout.

Tricep Straight-Arm Extensions

The triceps straight-arm extensions on the AeroPilates trains the arms and shoulders. This exercise also challenges the abs. Sitting on the cushion and using your arms to push against the ropes will make you want to slump forward. Instead, use your abdominals to sit up tall. To begin, sit with your legs crossed on the cushion facing the pulleys. Grab the hand straps and bring your arms straight next to your sides. Face your palms behind you toward the rebounder. Then, pull your shoulders back and extend your arms backwards. The distance traveled is short, but you will feel this in your arms right away. Use your upper back and shoulders to bring your shoulder blades toward each other. Return your arms to your sides.