Pilates is a form of strengthening exercise that Joseph Pilates developed in the 20th century to improve muscle flexibility and strength. Pilates focuses on body control and awareness with several different apparati. One of these devices is the Pilates rower, which strengthens the muscles in your back and arms while allowing your shoulders to be stretched. Everlast created the Pilates Rowing Action Exerciser as a portable alternative to the large machines typically associated with Pilates training. Being lightweight, the Action Exerciser is great for travel and how gyms.
Step 1
Sit on the floor with your legs fully extended.
Step 2
Place your feet into the foot stirrups of the Pilates Rowing Action Exerciser. Your toes should be pointing directly up and your heels should be directly on the floor.
Step 3
Sit up straight so that your upper body is perpendicular to the floor.
Step 4
Extend your arms toward your feet and grab the hand bars with an overhand grip.
Step 5
Pull the hand bars toward your chest by bending your elbows. You need to maintain a straight back and legs while pulling the hand bars toward your body. This will stretch your hamstrings muscles in the back of your leg while requiring your back and arm muscles to contract.
Step 6
Touch the hand bar to the center of your chest.
Step 7
Relax your arms and allow them to return to full extension.
Step 8
Repeat until the muscles in your back and arms are fatigued.
References
- Amazon.com: Everlast for Her Pliates Rowing Action Exerciser
- "The Complete Book of Pilates for Men"; Daniel Lyon; 2005
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2003
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
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