This article is part of our new series: The 2018 Pilates Power Gym Challenge. We challenge you to master a variety of exercises on the Pilates Power Gym during 2018. Each month we will put the spotlight on essential Pilates Power Gym exercises targeted at a specific area of the body.
This month we highlight exercises for your abdominal muscles.
Pilates and yoga instructor, Kristin McGee, says that the Pilates method is so important to the world of fitness “because of its focus on core strength. Our core is our foundation and we all need to learn how to lead from our center and support ourselves from our powerhouse.”
Regarding the use of a Pilates reformer like the Pilates Power Gym, Kristin says “I think the reformer adds extra resistance and can help strengthen and lengthen the muscles even further. It also helps as a tactile aid so people know truly where they need to be working from. The reformer also offers more and different exercises so it adds variety and keeps our muscles guessing.”
The following exercises on the Pilates Power Gym mini-reformer can help to flatten your abs and build your core strength.
Here are the instructions for The Frog:
Use any 3 power cords to begin with to see which tension you like best. It should be on the lighter side as a beginner.
Here are the instructions for the The Bug exercise:
Use any 2 power cords to begin with to see which tension you like best. It should be on the lighter side as a beginner.
Lie on your back with your head on the Headrest. Place hand in the Handles and fully extend them overhead. Place knees in the tabletop position then lift the right arm and the left leg and squeeze. Return to the start position and repeat on the opposite side with the left arm and right leg.
Here are instructions on how to do The Hundreds:
1. Lie flat on the slide board and rest your toes on the footrest.
2. Grip the handles.
3. Raise your arms to the vertical position. Lower your arms to both sides with the palms facing forwards. Breathe in as you lower your arms and raise your head at the same time, as for the Crunch.
4. Straighten your legs to an angle of 45 degrees. Stretch your feet in the air.
5. Breathe out, raise your arms, lower your head and rest your feet on the footrest again.
Tip: Breathe in to a count of 5 and out again to a count of 5.
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