Pilates enthusiasts use the reformer machine for body-sculpting moves as well as for core and flexibility training, according to Moira Merrithew, author of the "Stott Pilates Intermediate Reformer Manual." Many of the traditional Pilates chest exercises look similar to pectoral muscle exercises you might use in a weight room. Since the reformer carriage moves with your arms, the reformer adds core stabilization work to every exercise. Talk to your doctor before starting any new exercise program.
Setup
Place the long box on your reformer with the short side tucked against the shoulder rests. Straddle the box facing the foot bar and place your feet flat on the machine bed. Attach one medium-to-heavy resistance spring and hold the strap handles in either hand.
Hug a Tree
The hug a tree is included in every Pilates reformer routine to focus on your inner-pectoral muscles, says Merrithew. The movement feels similar to a chest fly that you might perform with free weights. Make a circle at chest height with your arms. Float your elbows at armpit height and relax your shoulders. Inhale and maintain the bend in your elbows as you open at your shoulder joints. Exhale as you return to your start position. Perform 10 hug a trees without arching or slouching your spine.
Boxing
The Pilates boxing exercise works the entire pectoral area. It feels similar to a weight-room chest press. Tuck your fists, palms down, at your armpits. Inhale as you extend your right arm forward at chest height. Rotate your arm during the movement to turn your palm face in. Exhale as you return to your starting position. Repeat the movement with your left arm. Keep your shoulders relaxed and do not twist your torso during the movement. Do 10 boxing punches with each arm.
Wax On/Wax Off
The wax on/wax off Pilates exercise is for creating definition in your pecs. Face the foot bar and tuck your hands, palms down, at your armpits. Extend both arms straight in front of your chest. Draw five tiny circles with your arms, initiating the movement from your chest. Perform a second set in the reverse direction. Do not allow your shoulders to hike up or your torso to move.
Dumbwaiter
Dumbwaiter is the best Pilates exercise to stretch your pectoral muscles and keep your posture balanced, according to Lynne Robinson, author of "The Official Body Control Pilates Manual." Sit facing the pulleys and criss-cross your straps. Tuck your elbows to your ribcage and hold your hands at waist height with your palms up. Inhale and keep your elbows tucked as you rotate your upper arms out. Slide your shoulder blades toward each other as you stretch your chest. Inhale to return to your start position. Keep your torso upright and your shoulders relaxed throughout the movement. Perform five dumbwaiter repetitions.
References
- "Stott Pilates Intermediate Reformer Manual"; Moira Merrithew; 2010
- Women Fitness: Top 10 Chest (Pectoral)-Developing Exercises
- "The Official Body Control Pilates Manual"; Lynne Robinson; 2000
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