If you are a Pilates enthusiast, like super-model Christy Brinkley, you can use the Total Gym 1500 as a way to perform Pilates reformer exercises at home. The Total Gym is similar in design to a traditional reformer, except that it uses your own body weight on an incline to create resistance. For Pilates leg exercises, set your glide board at a low-to-mid-height angle, so that you can perform the recommended repetitions without strain. This series will shape and lengthen your legs, according to master Pilates trainer Romana Kryzanowska.
Step 1
Set up for the Pilates side leg series by lying on the glide board with your head resting on your folded arm. Tuck your bottom knee under you. Place your top foot in the strap, and align your working leg with your body, as if you were standing. Perform all the exercises in this series on one leg, and then switch to your other side.
Step 2
Perform side leg presses by bending your exercising knee to your chest. Inhale as you extend your leg toward your foot bar; the glide board will slide up. Exhale as you bend your knee toward your chest; the glide board will slide down. Repeat this movement 10 times.
Step 3
Turn your leg out from your hip. As you bend your knee, it should now point toward the ceiling. Perform 10 more side leg presses in this turnout position.
Step 4
Set up for sky kicks by pointing your top knee forward and extending your leg to a standing position. Inhale as you lift your working leg toward the sky, creating a V shape with your legs. Exhale as you close your legs. Repeat this movement 10 times.
Step 5
Turn your leg out from your hip to perform a second set of 10 sky kicks in this turnout position. Keep your torso still as you move your leg.
Step 6
Set up for bicycle by pointing your top knee forward and tucking it in to your chest. Kick forward, extending your leg as close to your head as possible. The glide board will slide down. Kick your straight back behind your torso, and then bend your knee to kick yourself in the seat; the glide board will slide up. Pull your bent knee in toward your chest; the glide board will slide back down. Continue this cycling motion eight times in one direction, and then reverse directions.
Step 7
Set up for developpe, the Pilates version of a classic ballet exercise, by turning your working leg out and bending your knee up toward the sky. Kick your toes toward the sky, causing the glide board to slide down. Draw your working leg down against your resting leg, causing the glide board to slide up. Bend your knee, dragging your toes along the bottom leg, and the glide board will slide part-way down. Continue this cycling motion eight times in one direction, and then reverse directions.
Things You'll Need
- Total Gym 1500
References
- Total Gym: Christy Brinkley Pilates
- Romana Kryzanowska; Owner, Romana's Pilates; New York, NY
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