Joseph Pilates created his spring and cable-based reformer apparatus to help as part of his exercise training. As the Pilates buzz amplified to a roar at fitness centers, equipment manufacturers designed reformers for the home market. Many of these products were simply smaller and more affordable versions of the studio models, but some companies upped the ante by adding incline training to the apparatus.
Pilates Power Gym
The traditional Pilates reformer has a gliding platform, which moves along a level track. The Pilates Power Gym adds challenge to the workout with an adjustable incline feature to the carriage. Other companies, such as Total Gym and Bayou Fitness make a similar type of product. The machine facilitates most of the reformer exercises in the Pilates repertoire, as well as cable-type resistance training exercises, traditionally performed on an incline or decline bench. Changing the carriage position lets you perform exercises that work with or against the forces of gravity, either adding challenge or providing assistance as need for the specific workout. Use precise movements and perform 12 repetitions of each exercise.
Lower Body Workout
This workout engages the hamstrings, gluteal and quadriceps muscles. Set the carriage at an incline, and lie supine with your shoulders under the shoulder pads. Place your feet on the foot bar, separated pelvic-width apart. Slowly straighten your legs, without locking your knees. Bend your knees with control. If you are a mogul skier, perform sport-specific conditioning by dropping your legs to one side as you bend them. Next, kneel on all fours, facing the shoulder pads. Place one foot on the foot bar, and slowly straighten your leg. The third exercise provides sport-specific training for hikers. Stand with one foot on the floor next to the foot-bar, and the other foot on the carriage. Keep your posture upright and bend both knees, pushing the carriage upward. Complete one set and repeat on the other side.
Abdominal Routine
Pilates novices often complain of neck pain. The decline position, with your head on the high end and your feet on the low end of the Pilates Power Gym alleviates neck strain. Begin with the pullover. Lie supine on the carriage with your head on the high end of the board. Reach behind you and hold each cable handle with each hand. Inhale, straighten your legs and reach the cables overhead, imagining that you are pulling up a zipper in your abdominal muscles. Exhale, bend your knees, lift your head and shoulders, reaching your hands toward your legs. Use your lats, which run down the side of your back, to press your shoulders down away from your ears. On your last repetition, remain in the abdominal curl, with the cables pulled down. Perform the Pilates hundred exercise by pumping your arms up and down, breathing in for five counts and out for five counts. Straighten your legs on the exhalation, and continue for 10 sets of 10 breaths.
Chest and Back Workout
Lie supine with your head on the high end of the carriage. Bend your knees, placing your feet on the foot-bar. Grasp the cables and bend your elbows, aligning your hands with the center of your chest. Straighten your arms with control. Complete your set, then turn around, so that you sit with your hips on the low end and your feet on the high end. Bend your elbows, squeezing your shoulder blades together as if you were trying to catch a pencil between them. Slowly straighten your arms.
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