Exercises for the Pilates Premier Machine

Basic Positions

• Many of the basic moves on the Pilates Premier are conducted lying down. The "first position" is done lying on the back and is essentially a horizontal squat where the chin is kept in place with under-the-shoulder rests. Positions vary from this basic one with feet and arm placements. Variations have you placing your feet from a flat position to the top of the bar or doing alternating leg extensions, having each leg become perpendicular with your body. With all these positions, it is important to keep the abdominal muscles tight and work the core group while working the legs.

Sitting Exercises

• From a sitting position, you can work the ilates reformer more like a rowing machine. When sitting, it is important to keep the back straight and slowly work through the motion. A standard row can be done as well as a reverse row. The reverse row is referred to as an offering where your back is facing the tension bands with the hands extending upward as if you are making an offering of a gift. The sitting position allows you to further incorporate arms and legs along with the core muscles.

Standing Exercises

• The elephant position engages the lower belly, back and legs while forcing the arms to support and balance. It truly is a fully body motion where you stand on the machine with your hands on the bar. Feet and legs are shoulder-width apart, and with the legs as straight up and down as possible, you will move the machine back. It takes a lot of control to stop the motion and pull it back. This is where every muscle is lengthened and engaged.

Breathing and Extension

• When doing Pilates exercises, breathing is essential to engage the proper muscles and oxygenating the muscles to perform ideally. Moving into extension, it is important to take a deep breath in through the nose. Exhale through the lips while moving back to the first position.