Get your body bikini ready with these sculpting Pilates Power Gym reformer exercises

Get your body bikini ready with these sculpting Pilates Power Gym reformer exercises

Bikini season is quickly approaching and we’ve got some great Pilates moves to help you get in shape! With the Pilates Power Gym mini-reformer, you can tone and sculpt virtually every part of your body using this compact machine in the comfort of your own home.

 

Below are great exercises for your legs, thighs, arms, stomach and butt. Make sure you check out our full Pilates Power Gym classes online at http://www.TheFitnessChannel.com. We’ve also got many classes available on DVD at this link.

 

1) SERVING THE BREAD

Work the arms and abs in this exercise, which also is good for your posture.

 

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2) SCOOTER

 

Tone the tush and the back of the thighs with this exercise

 

 

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3) MERMAID

 

Great stretch for the side of the waist. Then transition into a Pigeon stretch to work your core strength.

 

 

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4) FROG

 

As you lengthen your legs, work your inner thighs with the Frog exercise

 

 

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Full instructions for these exercises are available on our website at http://pilatespowergympro.com/exercises/
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5 reasons to make the Pilates Power Gym reformer a lifetime fitness routine

5 reasons to make the Pilates Power Gym reformer a lifetime fitness routine

Trying a new exercise regimen may be effective in the short-term, but what makes a fitness workout stand the test of time year after year? A workout that is fun, effective and easy to do seems to have the best chance at staying with you over a lifetime.

When examining the benefits of Pilates, it seems evident that using the Pilates Power Gym reformer is one of those unique exercise habits that people will continue to do throughout their lives. Here are some reasons why:

1) The Pilates method helps your overall health

“Pilates is a lifelong practice and one that keeps you centered, strong, flexible and healthy,” says Celebrity Pilates Trainer, Kristin McGee. “It’s something you can do in any stage of life and it complements all other activities.”

Pilates Power Gym reformer

“Because of its focus on core strength, Pilates is by far one of the most useful methods in fitness,” continues Kristin. “Our core is our foundation and we all need to learn how to lead from our center and support ourselves from our powerhouse. Then we can do anything in life and other fitness modalities.”

2) The Pilates reformer is fun and easy

In addition to the physical benefits, the reformer is a fun piece of equipment to use because of its structural features.

“The reformer experience is maybe the most fun you’ll have in a Pilates class,” says Heather Andersen, founder of New York Pilates. “The machine gives you added resistance and a sliding surface that challenges your workout. It often feels like you’re flying or gliding.”

When compared to mat Pilates, a reformer “adds extra resistance and can help strengthen and lengthen the muscles even further,” explains Kristin McGee. “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.”

3) The Pilates Power Gym targets all areas of the body

As you can see in the video below, the Pilates Power Gym reformer is extremely versatile since it can work all parts of your body including your abs, legs, arms, butt, thighs, feet, back and more.

Just look at all the Pilates exercises you can do!

4) A workout you can do in your own home

Not only can you use the Pilates Power Gym reformer for Pilates exercises, but this machine also offers a great way to do cardio and strength training.

“It does everything that you can do in the gym and more,” says fitness coach, Laura London. “I love Pilates, I love the gym and it combines in this one machine.”

5) Pilates complements other physical activity

Pilates Power Gym reformer

“Pilates stretches, strengthens, and aligns your body all at the same time,” says Pilates trainer, Carrie Samper. “With that said, it also complements every other fitness endeavor because it prepares your body to move better in every way. Adding it into your routine will help you lift heavier weights, run faster, swim with better form, or even achieve that elusive arm balance in yoga.”

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Give the gift of health and fitness with a Pilates Power Gym reformer

Give the gift of health and fitness with a Pilates Power Gym reformer

For any gift-giving occasion throughout the year, why not give the gift of health and fitness? It’s the gift that keeps on giving – not just for a week or a year, but for a lifetime! Giving the gift of health and fitness, in the form of a Pilates Power Gym mini reformer, is one of the best presents you can give to a loved one, or even to yourself.

This machine helps you achieve your fitness goals as fast as you want since it allows you to work out in your own home at any time of day. And it’s so easy too! As celebrity Pilates instructor, Kristin McGee, says: “Who doesn’t want to work out lying down on their back?”

 

“Everyone’s interested in Pilates, but those big, huge Pilates reformers are quite cumbersome and hard to use,” Kristin continues. The Pilates Power Gym is “great for all levels, all heights, all shapes, all sizes.”

 

Men and women of all shapes can comfortably use the machine since the glideboard supports up to a 300-lb. weight capacity. Also, the height of the person is not an issue either.

 

For example, these photos show a man who is 6’4″ tall and can comfortably use the machine. The Foot Bar is in it’s second position, tilted back to give users an extra 5 inches.

Tall man at 6 feet 4 inches using the Pilates Power Gym reformer Man over 6 feet tall using Pilates Power Gym reformer

“You can come on to the Pilates Power Gym on your side, on your back, seated upright,” explains Kristin. “You have the resistance cords plus the elevation… when you combo all of that resistance with the height of the Pilates Power Gym, you get over 300 different exercises…It’s incredible.”

“I think one of the biggest challenges with workout out is finding the time, the space and just making it available,” says Kristin. “Once you have the Pilates Power Gym in your home, there’s no reason you can’t jump on it and get a great workout.”

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Trade in your gym membership for this powerful strength training Pilates machine

Trade in your gym membership for this powerful strength training Pilates machine

The Pilates Power Gym serves as a great workout machine, not only for at-home Pilates routines, but also for strength training exercises. You no longer need to pay for that pricey gym membership or drag yourself out to the gym during inclement weather. This ingeniously-designed mini Pilates reformer offers all the benefits of a gym workout in the convenience of your own home.

“It does everything that you can do in the gym and more,” says fitness coach, Laura London. “I love Pilates, I love the gym and it combines in this one machine.”

The inventor of the Pilates Power Gym, Kevin Abelbeck, purposely set out to incorporate the best of both fitness worlds, combining the targeted aspects of Pilates with strength training that appeals to both men and women. A variety of strength training exercises are possible to perform on this mini reformer due to the adjustable resistance levels and elevation heights.

“The four bands are four different tensions, so you have the combination of these four which can be used for every exercise,” Abelbeck explains. “You have a great deal of variability in the amount of tension you can provide. The idea is that you can make it suitable for everybody.”

Building on the original model of the Pilates Power Gym, the Pro model offers 3 height variations, while the Plus model offers 15 different elevations. This versatility offers challenging workouts for beginners to the most advanced athletes. As a result, both men and women can get an intense workout.

“I’ve been loving this machine – not having to go to the gym, but doing all the things that I can do at the gym with it,” says fitness coach, Laura London. “There are four tension cords, so you can make the tension harder. And trust me, you get a kick butt workout!”

Below are just a sample of the great strength training exercises you can do on the Pilates Power Gym: The “Plank” works your abs, “Rowing” works you arms and your core, and the “Scooter” works your buttocks and hamstrings.

 

The Plank

Pilates plank exercise

Here are the instructions for The Plank:

1. 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.

2. Start by placing hands on the foot rest and your knees on the middle of the Glideboard with your head looking down on the Headrest. From here, push back on the Glideboard until legs are fully extended, knees are off the Glideboard and the balls of your feet pushing down until the plank position is achieved. Hold the plank position 30 to 60 seconds.

3. For a more advanced move, hold the plank position and move back and forth on the glideboard.

 

Work your abs doing the Plank exercise!

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Rowing 

Pilates Power Gym rowing exercise

 

Here are the instructions for the Rowing exercise:

1. Raise the slide board to a comfortable angle for yourself. Sit on the slide board with your face towards the headrest and bend your knees. Grip the handles at the front.

2. Draw your hands to your chest with the palms facing downwards in a rowing motion. Breathe in as you draw in your hands.

3. Breathe out as you straighten your arms again. Breathe in as you slowly return your arms to the starting position again.

Scooter

Pilates Power Gym Scooter exercise

Here are the instructions for The Scooter:

1. Place your hands firmly on the Foot Rest Bar Assembly, shoulder-width apart, and carefully kneel on the Glideboard. Place the inside foot against the pulley arm on the same side with your knee still bent on the Glideboard.

2. Place your opposite foot flat on the floor close to the bar, knee bent and aligned over your ankle in a lunge position. Keep your arms and back straight, abs contracted and shoulders relaxed.

3. Maintain this position and press the Glideboard back using your buttocks muscles. Pause, then slowly return the Glideboard forward to the starting position. Complete all the reps on one side, then switch position and repeat with the other leg.

Do the Scooter!

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Flat abs and core strength on the Pilates Power Gym

Flat abs and core strength on the Pilates Power Gym

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.

The Frog
Pilates exercise

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.

 

Lie on your back with your head on the Headrest. Attach a Foot Strap securely to each foot. Extend your legs to a 45-degree position and rest your arms at your sides. Keep your legs straight, heels together with feet flexed, and turn your toes out comfortably so your knees are open.

 

Maintaining the 45-degree leg position, bend your knees in toward your shoulders. Keep your heels together and your back in contact with the Glideboard. Pause for a moment. Then, slowly straighten your legs fully to the starting position.

Stretch and tone your legs this weekend with the #PilatesPowerGym leg straps!

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The Bug

 

Pilates exercise The Bug

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.

 

The Hundreds
Pilates exercise

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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Ab-tastic exercises to build core strength and flat abs on the Pilates reformer

Ab-tastic exercises to build core strength and flat abs on the Pilates reformer

Want to get your abs in shape for your summer by the pool? The Pilates method of small controlled movements coupled with resistance on a reformer is the perfect way to achieve flat abs.

“Pilates is a good way to strengthen all the different sections of your abdominals, which is an important part of getting a flat stomach,” says fitness expert Ben Greenfield.

Not only will Pilates help you look great, but feel great too! Your stomach muscles play a significant role in the stability and health of your entire body.

“Because of its focus on core strength, Pilates is by far one of the most useful methods in fitness. Our core is our foundation and we all need to learn how to lead from our center and support ourselves from our powerhouse. Then we can do anything in life and other fitness modalities.” says Celebrity Pilates and yoga trainer, Kristin McGee.

Here are some great Pilates exercises on the Pilates Power Gym to tone and sculpt your mid-section and build your core strength:

(click on each photo for detailed instructions)
1) Twist
Target your oblique ab muscles with the Twist – so simple, yet effective!

Pilates reformer exercise: Twist

 

2) Knee Stretch
Build your core strength by sliding back and forth on the glideboard with the Knee Stretch

Pilates reformer exercise: Knee stretch

3) Pigeon Stretch
Let your core guide you back and forth with The Pigeon Stretch

Pilates reformer exercise: Pigeon Stretch
4) Mermaid
A popular Pilates exercise, the Mermaid stretches and lengthens the side of your waist

Pilates reformer exercise: Mermaid

As always, consult with your doctor before practicing any exercise program.

For a full 25-minute abtastic workout, try our exclusive Toned Abs class available through The Fitness Channel

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