Pilates Performer Exercises

The Pilates Performer is one of the machines used in the popular form of exercise called Pilates. The machine can be used for strength training and stretching. Price of the Performer starts at around $200. It can be easily folded out of the way and then pulled out for easy at-home use.

  1. Core Exercises

    • The Pilates Performer has two resistance cords with handles. You can adjust the intensity level of resistance by adding an elastic power cord. There are three cords for three different levels of resistance. When you exercise on the Performer, you will do movements that will cause the bench to slide forward and backward along the tracks. You can do exercises to tone your abs, thighs and glutes.

      For a reverse crunch exercise to tone your lower abdominals, kneel on the bench facing the bottom of the Performer. Lean forward and grasp the handle at the end of the machine. Bend your knees and slide the bench forward under your stomach. Extend your legs back until they are about halfway straight. Continue sliding the bench back and forth to do the exercise.

    Strength Training

    • You can use the Performer to tone your legs and upper body. One example of an exercise is a seated tricep extension. Sit on the bench facing the bottom of the Performer. Bend your elbows and hold the handles behind your head. Your elbows can open to the sides. Straighten your arms to pull against the resistance cables. This will make the bench slide. Bend your elbows back behind your head. Be sure to sit up straight and keep your neck relaxed so you do not strain your neck.

    Cardio

    • Attach the cardio rebounder to the bottom of the Performer to get a cardio workout. The rebounder is like a mini-trampoline. Lie on your back and push off the rebounder with your legs so the bench will slide up. Continue bouncing for five minutes as a warmup period, or for 30 minutes as your daily physical activity to meet the minimum recommended amount of activity for health maintenance.