Pilates Portable Studio Exercises

A portable Pilates studio consists of a foam-padded workout bar attached to 30-inch resistance tubes on each edge. Stirrups at the end of the tubes support your feet or your hands. Designed to resemble the Reformer -- the large apparatus used in private and group Pilates classes -- this portable "studio" system offers a more compact, do-it-at-home method to develop your abdominal and back muscles. It's also easy to store.

Considerations

Consult your physician before doing exercises on the portable Pilates studio. Keep children away from the equipment. Practice on a Pilates mat, and wear form-fitting rather than loose clothing, so it doesn't get caught in the equipment. Move slowly and use proper Pilates technique during exercises. Consult a certified Pilates instructor with any questions regarding exercises.

V-Curl

The V-curl strengthens your abdominal muscles and hip flexors. Lie flat on your back, cross the resistance tubes and put your feet in the stirrups. Keeping your arms straight, stretch the bar over your head. Lift your legs upward and widen them into a "V." Inhale and slowly lower your legs to the floor as you bring the bar forward and lift your torso off the floor so your body creates a "V' shape. Exhale as you lower down to your starting position. Repeat up to 10 times.

Rollups

Rollups work your abdominal muscles, back, hips and shoulders, according to Rael Isacowitz and Karen Clippinger, authors of "Pilates Anatomy." Lie on your back with your feet in the stirrups and raise your legs 90 degrees off the floor. Hold the bar over your head with your arms straight. Inhale, slowly roll your body forward as you lower your legs to the floor and rise up to sit. Stretch the bar toward your feet. Exhale as you roll back to your beginning position. Repeat up to 10 times.

Bridge

Bridge, also called shoulder bridge, stretches and strengthens your abdominal muscles, gluteus maximus and hamstrings. Place your feet in the stirrups. Lie on your back with your knees bent and feet flat on the floor. Hold the bar with both hands directly above your waist. Inhale, stretch the bar overhead and raise your pelvis off the floor. Exhale, slower lower back to your starting position. Repeat up to 10 times.