Types of Pilates Exercises

Over the course of his career Joesph Pilates developed more than 600 exercises for the apparatus he invented. His guiding philosophy was that achieving good health means that the whole being--body, mind and spirit must be addressed. Pilates equipment is designed to condition the entire body, using positions that simulate functional activities and thereby correct body alignment and balance. An extensive repertoire of exercises, from fundamental to master level, can be done on each piece of apparatus. Although the exercises performed on the individual equipment have the same fundamental principles, they are also distinct in their own right.

  1. Cadillac Exercises

    • Like all Pilates apparatus, the cadillac is unique and versatile, with infinite applications. The cadillac exercises differ from those of the reformer in both subtle and profound ways. For example, during foot work on the cadillac, the hamstrings are highlighted in terms of both flexibility and strength. This is advantageous; as long as you are flexible enough to maintain the correct position (or close to it) the hamstrings remain in a state of stretch, and the stretch increases as the work continues.

      The cadillac's structure also allows hanging exercises, opening up many possibilities for the upper and lower body. These cadillac exercises develop balance, coordination, and strength through acrobatic-type movements, which are beneficial as well as a lot of fun.

      The cadillac exercises facilitate a range of motion that surpasses the ones on any of the other equipment, particularly in the leg spring work, which can be performed supine, side-lying, prone, and standing, facing all directions. The cadillac exercises are three-dimensional in their movement, setting them apart from those of the other equipment.

    Wunda Chair Exercises

    • The Pilates wunda chair exercises are over 100 in quantity, apply to every part of the body and are appropriate for every fitness level. The wunda chair exercises are not easy to perform and the chair often proves unforgiving. It highlights imbalances and weaknesses like no other piece of apparatus. At the same time, exercises performed on the wunda chair offer possibilities for dealing with problems that are not provided in the other regimens. When doing foot work on the chair, for example, the body is in an upright position, demanding greater activation of the trunk stabilizers than the reformer or cadillac exercises require.

      However, because of it's design, the exercises performed on the wunda chair are typically short in range; it does not readily accommodate full ranges of motion. Also, the chair exercises offer fewer possibilities for developing flexion of the limbs than the other apparatus exercises. As long as you are aware of these possible shortcomings, the wunda chair exercises are a beneficial addition to your Pilates practice.

    Reformer Exercises

    • The Pilates reformer exercises are by far the most popular of the apparatus regimens. The exercises performed on the reformer range from fundamental to extremely advanced and are performed in every conceivable position and for every possible purpose.

      The reformer exercises have specific advantages and circumstances that are unique to the task at hand. For example, the reformer is perhaps the most user-friendly in which to perform the foot work exercises; it places the body in a comfortable, non-weight-bearing position and recruits the muscles in a balanced fashion. Performing the foot work on the reformer is easier initially than the same exercises are on the cadillac or wunda chair, and the stabilization of the trunk and pelvis is less of a challenge. In addition, the jumping series of the reformer exercises are unique to this piece of apparatus and the reformer provides a full range of motion rather than the limited range offered by the other equipment.

    Ladder Barrel Exercises

    • The Pilates ladder barrel exercises provide exceptional opportunities for both active and passive back extension at all ability levels. These exercises are not limited to back extension alone, however, but have endless potential to work the body in every range of motion.

      The ladder barrel is an exceptional tool for strengthening the back extensors and for passively relaxing in a position of spinal extension, thereby stretching the trunk flexors. During the forward flexion abdominal exercises, the barrel supports the lower back in a neutral position; this is very important when when flexion of the spine is contraindicated. The ladder barrel also supports the trunk during the lateral flexion exercises, facilitating the improvement of both strength and flexibility. Along with these exercises, the ladder barrel series also includes distinctive hip and arm work, full-body integration exercises and various stretches which cannot be easily duplicated on any of the other apparatus.

    Ped-a-Pul Exercises

    • The ped-a-pul exercises are not as commonly taught or performed as those of the cadillac and reformer series; however, it has separate capabilities that the other apparatus series do not. The ped-a-pul exercises work the body in a standing position and are excellent for developing upright alignment and balance. In addition, these exercises focus on the arms and shoulder complex, offering fundamental to advance movements.

      The ped-a-pul series of exercises teaches scapular stabilization by working the shoulders below shoulder height. This is especially beneficial when working with shoulder ailiments such as an impingement. The ped-a-pul series is invaluable when rehabilitating the shoulder and for general conditioning of the upper body.