The Pilates method of exercise is famous for its signature machine, known as the reformer. Reformer exercise session usually take place at a private Pilates studio. The high cost of these sessions has inspired some people to purchase Pilates home-exercise reformers, which are often of dubious quality. Enter the Total Gym, a home-fitness machine whose features are similar to those of the reformer. The Total Gym now comes with a specialized add-on kit for Pilates exercises. It actually has a distinct advantage over the traditional Pilates machines. The Total Gym can be placed on an incline to provide either assistance or challenge to the various Pilates exercises.
Step 1
Assemble the Total Gym so that it is on the third level of inclination. Place the Pilates foot bar at the lower end of the machine. Lie on your back with one knee bent and one leg straight. Place the foot of the bent knee on the foot bar, and raise the straight leg to a 90-degree angle. Inhale to prepare. As you exhale, push off with your bent leg and straighten the leg. Inhale in the transition, and place the other foot on the foot bar.
Step 2
Perform the Pilates "saw" exercise. Keep the Total Gym on the third level of inclination. Sit in an upright position, with your hips on the higher end of the incline. Open your legs to the width of the machine, and extend your arms to the side at shoulder level. Inhale and use your obliques to rotate your upper torso to the right. Exhale and flex your upper torso, reaching your left hand toward your right little toe. Pilates instructors use the image of "sawing off" the little toe, which is how the exercise got its name. Your upper torso should continue to face right as you inhale and return to an upright position. Exhale and rotate your torso back to center. As you rotate from side to side, the opposing hip must stay in contact with the machine.
Step 3
Remain in the position used in Step two. Inhale and reach your arms up over your head. Exhale and engage your core muscles. Roll to your spine, and try to feel each vertebra touch the mat of the machine. As you head touches the mat, inhale and perform a small nod of your head. Exhale, draw your belly button to your spine, bring your arms forward and lift each vertebra from the mat. Inhale when you reach an upright position and then exhale, flex your spine and reach for your toes.
Step 4
Attach the overhead cable to your ankles. Lie on your back to perform the Pilates "scissors" exercise. Imprint your spine into the mat of the machine. Both legs remain straight. As one leg lowers toward the mat, the other leg should be at a 90-degree angle. For added abdominal work, place the tips of your fingers at the edge of your head and lift your head and shoulders from the mat.
Tips and Warnings
- Taking a few Pilates classes from a certified Pilates instructor will help you master the subtleties of the technique. Engage your core during every exercise Form is far more important than sets and repetition. Most Pilates exercises are performed for one set of no more than 12 repetitions.
- Look at the manual and view the DVD prior to assembling the machine.
Things You'll Need
- Total Gym Pilates Kit
- Comfortable clothing
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