The Pilates Performer is a brand-name of a piece of exercise equipment used specifically in the performance of Pilates exercises. Pilates exercises and related apparatus were invented by Joseph Pilates between World War I and the 1950s. Joseph Pilates originated a piece of equipment called the Reformer, consisting of a flat carriage attached to springs at one end and a cord and pulley system at the other. The Performer machine provides a similar system of movement gliding along two tracks, but the resistance for the Performer comes from elastic cables instead of steel springs.
Step 1
Lie down on the machine on your back with your feet on the foot bar and your head in the headrest. Push out with your legs to feel how the sliding bench you are on (called the carriage) glides and returns on the tracks.
Step 2
Adjust the headrest so your chin is slightly tilting toward your chest and your neck is gently extended while the tops of your shoulders are positioned against the shoulder pads.
Step 3
Adjust the footrest to the position which allows your knees to bend at a 90-degree angle with your heels on the foot bar and the carriage fully returned to its starting position, with tension on the cables underneath you.
Step 4
Adjust the elastic cables under the Performer by shortening cables for more resistance or lengthen them for less resistance. At least one cable should be at an average setting, one at a heavy resistance and one at half the resistance of the average length cable.
Step 5
Adjust the cords attached to the pulleys to allow for a comfortably stretched leg position when you lie face up on the carriage and place the attached loops around your feet like stirrups. You should be able to pull your straight legs toward your body nearing 90 degrees at the the hips, without having the carriage bump into the foot bar end.
Step 6
Shorten the cords attached to the pulleys by a few inches when you are ready to switch from lower body exercises with the loops on your feet, to upper body exercises with the loops on your hands.
Step 7
Perform your workout as you would do any Pilates exercises--smoothly with control and precision, taking care to lengthen the spine and engage abdominal muscles. Breathe deeply and exhale fully, and avoid jarring impact as well as overstretching muscles around the shoulders, hips and back.
Tips and Warnings
- You can adapt many of the exercises designed to be done on the Reformer, to the Pilates Performer machine. Consider color-coding the cables according to their resistance levels for ease of use, if your machine does not already include colors on the elastic.
- Always check with your physician before starting a new exercise program.
References
- 'Return to Life Through Contrology;" Joseph H. Pilates and William J. Miller; 1945
- ezHealthyDiet.com: Pilates Performer Specifications
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