Pilates is a physical fitness method developed by Joseph Pilates in Germany in the early 1900s. His method involved training both body and mind, and involved several key pieces of equipment, notably the Reformer. The Reformer is found mostly in gym and Pilates studio settings and uses springs for resistance. The Performer is the home version of the Reformer, but it uses resistance bands rather than springs. It is more compact for storage and rests on the floor rather than as a full-height platform. The same exercises may be done on the Performer as on the full-size Reformer.
The Hundred
The Hundred is used as a warm-up exercise. Lie on your back on the carriage and hold the straps in your hands. Bring your knees up to your chest. Your shins should be parallel to the floor. Straighten your legs toward the ceiling while you keep your heels together and your toes turned slightly out. Engage your butt muscles and lower your legs until your heels are 6 to 12 inches off the floor, keeping your hips on the mat. Lift your head and shoulders off the floor and bring your arms to your sides, keeping your hands 2 inches off the floor. Take five short breaths in, then five short breaths out, while you pump your arms up and down, making sure not to touch the floor. Do this breathing/arm pumping 10 times.
Reverse Crunch
To perform a reverse crunch, kneel on the bench facing the bottom of the machine. Grab the handle at the end of the Performer. Slide the bench under your abdomen as you bend your knees. Continue this extension until your legs are bent to about 45 degrees. Reverse to the starting position for one repetition. Perform 15 to 20 reps. The reverse crunch works the abdominal muscles.
Seated Triceps Extension
To perform the seated triceps extension, sit on the carriage and face the bottom of the machine. Bend your elbows and hold the handles so your hands are beside your ears. Slowly straighten your elbows as you pull against the resistance. Pause at the top of the movement, then return to the starting position. During the movement, keep your back straight and your neck in a neutral position. Perform 15 to 20 repetitions. This exercise works the triceps muscles.
Caution
It is not recommended that you purchase a Performer and do any Pilates moves on the machine without first taking a Pilates class or receiving instruction from a certified teacher. All Pilates moves must be done with proper form to achieve results, and injuries may arise due to improper technique. Consult a doctor before beginning any new exercise program, and stop the exercise immediately if you experience lightheadedness, nausea or dizziness.
References
- "Pilates' Return to Life Through Contrology"; Joseph Pilates and William Miller; 1998
- Piletesrebounder.net: Performer
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