To slim your abdominals, you may need to lose fat, which can involve reducing your calorie intake as well as increasing your cardiovascular exercise. Plus, you may need to strengthen your transverse abdominis, your deep lower abdominal muscle that circles your torso like a corset. No one machine can take care of all these elements, but with a Pilates Reformer you can target your transverse abdominis and use a jump board for aerobic exercise.
History
Founder Joseph Pilates constructed the first Reformer out of pulleys, a hospital bed frame and mattress springs. The original Reformer has not changed much since its creation during World War I. The Reformer consists of a platform that slides horizontally on a frame when you pull on straps. Springs create resistance. One major addition is the jump board, or cardio rebounder, a trampoline that attaches to the foot bar to allow you to jump horizontally.
Function
A Pilates Reformer workout is a complex series of 12 to 30 exercises. You use slow and controlled movements to engage the target muscles while relaxing others. Reformer exercises focus on your transverse abdominis, buttocks and hamstrings by challenging you to hold your torso stable. For example, you may need to balance as the Reformer platform slides and keep your torso still while you move your legs and arms.
Types
You can find Pilates Reformers for home or studio use. Stott, Balanced Body and Gratz Reformers are the standard professional-level brands. They are made to withstand high use and can accommodate many body types. The higher quality Reformers are not designed to be folded for storage. Be aware that some inexpensive Reformers for home use may not come with all the necessary equipment to complete a beginner workout. Remember the cost of accessories, a Reformer frame and shipping.
Misconceptions
Although the Pilates Reformer does help tone your stomach, you do not need a Reformer to do Pilates. Joseph Pilates designed several kinds of workouts on different pieces of equipment. The Pilates mat workout requires the least amount of investment. Joseph Pilates designed the Wunda Chair, a padded stool with a hinged pedal underneath the seat, to fit in cramped Manhattan apartments. A Wunda Chair can function as regular furniture when you are not working out.
Considerations
The Pilates Reformer can help you tone your deep lower abdominals only if you learn proper form. Usually, we use our transverse abdominis involuntarily, if we sneeze or cough. Because these muscles do not move a major body part, it can be difficult at first to know whether or not you are contracting your lower abdominals. Take lessons or classes from a Certified Pilates Instructor to get the most benefit from your workout. Be aware that the term "Pilates" is not trademark protected. Anyone, regardless of training, can claim they are teaching Pilates. If your instructor does not show you how to contract your lower abdominals, you may be at risk for injury.
References
- "Josep Pilates' Return to Life Through Contrology;" Joseph H. Pilates and William Miller; 1998
- "Complete Idiot's Guide to the Pilates Method"; Karon Karter; 2001
- "Pilates on the Ball;" Colleen Craig; 2003
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