You can perform Pilates reformer exercises at home, without a professional trainer, using the Aero Pilates Performer. Several models of the Aero Pilates Performer are sold online and on infomercial television. Pilates trainer Marjolein Brugman, who appears on more than a dozen instructional DVDs for the Aero Pilates machines, recommends the classic arm conditioning series for beginning students. This series can be performed on any model Aero Pilates Performer.
Step 1
Set up for the arm conditioning series by attaching the handles to your straps and one tension cord to the resistance bar. Sit cross-legged on your Performer with your hips flush against the shoulder rests.
Step 2
Perform punching. Sit tall with the handles at your armpits, palms facing in. Punch one fist out and return, alternating punches from side to side. Keep your torso still; only move your arms. Repeat this exercise 10 times on each arm.
Step 3
Perform triceps presses. Hold the handles behind your head with your elbows pointed toward the sky and lean your torso forward about 30 degrees. Punch your hands forward and up, skimming the crown of your head with your hands. Keep your torso still as you bend your arms behind your head. Repeat this pattern 10 times.
Step 4
Perform teardrops. Sit upright with the handles at your hips, palms facing forward. Swoop your arms forward to shoulder height, and then circle them out to the side and back to your hips. Repeat this exercise five times.
Step 5
Perform tree hug. Hold the handles and touch your fingertips together in front of your breastbone. Pop your elbows out the side, creating a circle with your arms. Inhale as you open your arms; exhale as you close your arms. Move at the shoulder joint, maintaining bent elbows throughout the movement. Repeat this exercise five to 10 times.
Step 6
Perform wax on, wax off. Sit tall, holding the handles straight in front of your chest, palms facing down. Draw tiny circles - about the size of a salad plate - outward with both hands for 10 repetitions, and then reverse the movement.
Tips and Warnings
- Increase your resistance by sitting forward of the shoulder rests, or by adding tension cords.
- Do not allow your back to arch during your movements. You can avoid this by working in a smaller range of motion. The maximum user weight for this machine is 300 pounds; only one person at a time should use the unit.
References
- Marjolein Brugman; Lighter Living; New York, NY
- Stamina Products: AeroPilates Performer 295 Owner's Manual
