Workout Routines for Pilates Machines

The Pilates method is an exercise system that combines strength and flexibility with breathing and total body awareness.

When beginning a Pilates program, it is most beneficial to start training on Pilates machines before attempting the mat exercises. Pilates machines provide more support and more resistance, to assist you in learning how to stretch and strengthen the right muscles.

There are a number of different pieces of Pilates equipment to choose from for a Pilates workout routine, including the Pilates Reformer.

  1. Calf Raises

    • This is an excellent exercise for increasing range of motion and strength of the foot, including the many joints involved in its movements. It also allows you to focus on correcting foot alignment, which is so important in walking and other everyday movements.

      Inhale. Lie supine with a neutral spine, placing the toes on the foot bar approximately two to four inches apart with the legs parallel. Gently wrap the toes over the foot bar and flex the feet and toes downward. Relax the arms by the sides and gently touch the shoulder rest with the shoulders. Place the head on the headrest.

      Exhale. Flex the feet and toes up toward the leg, lifting them slightly above the the foot bar.

      Inhale. Flex the feet downward, lowering the feet below the foot bar.

    Bottom Lift

    • This introductory exercise is essentially a pelvic curl and enhances spinal articulation. Through activation of the abdominal muscles and the hamstrings, it also helps to strengthen the hip flexors.

      Inhale. Lie supine in a neutral position with the headrest down. Place the balls of the feet on the foot bar with the legs parallel and the knees bent.

      Exhale. Draw in the abdominals and tilt the pelvis in a posterior position. Continue curling the pelvis and articulating the spine up one vertebra at a time, extending the hips and lifting onto the shoulder girdle. When lifted, create a straight line from the shoulders through the trunk to the knees. Inhale while holding this position.

      Exhale. Articulate the spine down to the starting position.

    Scooter

    • The scooter exercise highlights the concept of disassociation, in which one region of the body remains stable while supporting another part that is moving. The position for the scooter resembles a runner preparing for a sprint race, pushing back into the starting block. It exemplifies power about to be unleashed.

      Exhale. Place the hands on the foot bar, shoulder-width apart, with the arms straight.
      Press one foot against the shoulder rest with the knee slightly above the carriage. Place the other foot on the ground, aligning the heels, and slightly bend the knee. Draw the abdominals in and around the trunk.

      Inhale. Extend the leg that is on the carriage away from the stopper. Pause before the point where the pelvis would start to move in an anterior direction. Exhale. Draw the leg back to the starting position, emphasizing the inward motion and maintaining stability of the shoulders, trunk and pelvis.