Exercises for Pilates Machine

Pilates machines help you target core muscles and intensify Pilates workouts and body conditioning. The core muscles are responsible for maintaining proper posture and reducing stress on the spine. You can accomplish a full body workout with a combination of exercises on Pilates machines. Always learn proper form from a professionally certified Pilates instructor to not only be most effective, but to avoid injury.

  1. Exercise Properly

    • When using a Pilates machine, it is important to be consistent in how you do the exercises. You must maintain your focus while exercising to control your muscles and improve the efficiency of movements. At all times during your Pilates workout it is important to be aware of your spinal alignment and maintain proper posture. One of the ways to accomplish this is to keep your abdomen contracted while performing the exercises. You should breathe throughout each exercise while working to lengthen muscles.

    Reformer Exercises

    • The basic Pilates machine is called a Reformer. It has a sliding platform that is attached to one end with several springs. Exercises on the Reformer involve either pulling on the ropes or pushing yourself from the stationary bar.
      Some of the exercises you can do on the reformer are arm, abdominal and leg exercises. Sitting on the platform with your legs extended to the anchored section, you will pull on the ropes with your hands pulling you away from the anchored section. In the same position, lean back and lift your legs into a "V" to increase the work on your abdomen and legs.

    Cadillac Exercises

    • The Cadillac machine has a padded platform that attaches to a cage tower. From the cage tower various attachments connect to provide different workouts.
      Laying on your back with your head near the tower rack, place your feet in the stirrups to pull against resistance. You can also sit on the platform with your legs extended toward the tower rack. Use the ropes attached at the top to roll back down toward the padded platform. These are resistance exercises utilizing your weight and the springs to help you build strength while increasing the length of the muscles through contraction.

    Wunda Chair

    • A Wunda Chair is a bench platform that has a spring-attached bar to it. When you workout on this Pilates machine, you push against the bar. This is done either sitting or standing on the bench. You may also lay on the floor.
      Some Wunda Chair exercises are lunges where you step up to the bench, alternating legs. You can also sit with you back facing the machine and push down on the bar behind you.