Pilates 4-way Ab Stretch Exercises

The Pilates 4-Way Ab Stretch from Everlast and Bally Total Fitness is a four-part exercise band. Exercise bands are popular resistance-training aides used similarly to dumbbells. The Pilates 4-Way Ab Stretch is like two crossing bands in one with four handles so that each hand and foot has somewhere to hold. This allows you to engage your arms and legs during single exercises. Regular exercise band exercises are modifiable to perform with the Pilates 4-Way, though the results are unique exercises.

Side Step Exercise

The side-step exercise works the lower body, particularly the outer thighs and glutes. The arms work isometrically to hold the ends of the 4-Way Ab Stretch taut. To perform this exercise, stand on two handles with one foot each and hold the other two with your hands facing forward and arms bent near your shoulders so that the band is taut. Then, take a wide step out to the right. This motion is known as hip abduction. Continue stepping right and then step left back where you started.

Military Presses Exercise

Military presses target the shoulders and triceps. This exercise is often performed seated, but standing is how one does the exercise with the Pilates 4-Way Ab Stretch. To perform this stretch, stand on two handles and hold the other two handles with your hands. Extend your arms above you with your wrists in line with your shoulders, then lower arms by flexing your elbows until your knuckles are just above shoulder level. The medial deltoids are the prime movers but the anterior and posterior delts, plus the triceps, activate, too. Use your core by squeezing your abs to stabilize your spine so that your back is in neutral position with no arching.

Supine Rotator Cuff Exercise

The supine rotator cuff exercise works the muscles around the shoulder responsible for rotation. It may also be a core exercise. With a Pilates 4-Way Ab Stretch, the core gets a greater workout and so do the legs than if the exercise is done without equipment. Lie on your back with your legs straight, each foot slipped through a handle, and hold the other handles in your hands with the elbows bent to 90 degrees and your palms hovering over the floor at your sides. Then, rotate your arms backwards at the shoulder joint until your palms face the ceiling. Keeping your back down works your core.

Supine Leg Press

The supine leg press with the Pilates 4-Way targets the thighs just like on a leg press machine, but since there is no seat to support the back, smaller muscles in the legs and core activate. To perform this exercise, lie on your back with your feet in the handles and your knees bent into your chest. Pull the band taut. You may have to raise your arm overhead. Then, press your legs straight and bend them back into your chest. The higher the angle of the legs when pressed, the easier it is to keep the lower back flat.