Joseph Pilates created a rowing series that is performed on the reformer, the Cadillac and the mat in classical Pilates studios around the world, according to master Pilates teacher Romana Kryzanowska. You can perform a version of the classic series using 2-lb. weighted balls. Check with your doctor before beginning any new exercise program.
Round Back Row
Sit on a mat with your legs extended. Hold the weighted balls at your breastbone with your thumbs pointing down and elbows pointing out to the sides. Exhale as you round your spine, leaning halfway to the mat. Inhale as you extend your arms out to the sides. Exhale as you push your weights behind you and fold forward, touching your nose to your knees. Inhale as you circle your arms forward to your toes. Exhale as you flatten your legs and your spine. Inhale to return to sitting upright. Repeat this sequence five to 10 times.
Flat Back Row
Keep your spine straight during the backward lean of this movement, says Karrie Adamany, author of "The Pilates Edge: An Athlete's Guide to Strength and Performance." After the round back row, extend your arms in front of your shoulders, palms facing up. Bend your elbows 90 degrees to hold the weighted balls at head height. Exhale as you hinge halfway back, maintaining your bent elbow position. Inhale as you punch the weighted balls toward the sky and return to upright. Exhale as you fold forward to touch your nose to knees and sweep the weights toward your toes. Stay folded as you inhale and circle your arms back toward your hips. Exhale as you reach for your feet, flattening your legs and spine. Inhale to return to sitting upright. Repeat this sequence five to 10 times.
Biceps Curls
After flat back row, lean halfway to your mat by rounding your back. Imagine cradling a basketball with your hollowed-out belly. Extend your arms forward with your palms facing up. Exhale and scoop your stomach in as you bend your elbows, bringing the weights to your shoulders. Inhale as you extend your arms forward. Do not raise or lower your elbows when you open and close them. Squeeze your muscles tight as you perform 15 biceps curls, then sit up.
Twist and Punch
Sit upright while reaching your arms forward at shoulder height. Turn your palms to face down. As you twist your torso to the right, bend your right elbow out to the side. Turn your head to watch your hand. Punch your right hand behind you while your left arm stays in front. Reverse this movement to come back to facing forward, keeping your arm at shoulder height throughout the movement. Repeat to the left, and then alternate sides for 10 repetitions on each side.
References
- Romana Kryzanowska; Romana's Pilates; New York, NY
- "The Pilates Edge: An Athlete's Guide to Strength and Performance"; Karrie Adamany and Daniel Loigerot; 2004
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