The Everlast Pilates 4-Way Ab Stretch is a strength-training system formally marketed to women, though no longer sold by Everlast. However, you can get the same product from Bally Total Fitness or order the Everlast product from a third-party company. The Pilates 4-Way stretch is not a tool used by four people, though two people can use it together. It is basically two resistance bands held together by a movable clasp.
Standing Chest Press
The standing alternating chest press targets the chest muscles. This exercise may also be done with a large cable machine, but the Everlast Pilates 4-Way Stretch lets you do the same exercise anywhere. Also, since your feet and legs brace the cables instead of the machine, this creates more work for your lower body and abs, increasing your stabilization strength. To perform this exercise, stand on the bottom handles with your feet hip-width apart and hold the other ends in your hands. Bring your hands near your armpits with your elbows bent. Then, press your arms diagonally forward and toward the ceiling until they are straight. Or, you can press one arm straight at a time if you want to alternate and work each side independently.
Plie Squat With Lateral Rows
The plie squat with lateral rows exercise works the lower body and shoulders. A regular resistance band would not be long enough to allow you to do both exercises together. To perform this combination exercise, step your feet into the lower handles and position them wider than shoulder-width apart with the toes pointing outward. Grab the handles with your hands and hold your arms at your sides. Bend your knees into a squat like a sumo wrestler's stance. Then, stand up straight and raise your arms to shoulder level at your sides simultaneously. Your abdominals work to keep you balanced and to maintain a straight spine.
Partner Triceps Extension
The partner triceps extension exercise lets you and a buddy use the Everlast Pilates 4-Way Ab Stretch to work out at the same time. This exercise targets the triceps as well as works the rear shoulders, middle back, lower back, glutes and abs. To begin, each person grabs a handle with arms bent at the sides. Incline forward slightly with your back straight and turn your palms inward with your elbows making 90-degree angles. Your partner mirrors you. Step back until the bands are taut. Then, extend your arms straight backward without moving your elbows as your partner does the same.
Partner Standing Row
The partner standing row with the Everlast Pilates 4-Way Ab Stretch targets your back, biceps and abs, and that of your partner's. This exercise begins with each person holding a handle and facing each other. Extend your arms straight toward your partner with your palms facing the floor. Your partner mirrors you. Step back until the bands are taut. Then, pull the handles toward your armpits with your elbows at approximately chest level as your partner does the same thing. Keep your abs tight so your torso is stable.
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