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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Exercises for Sexy Arms on the Pilates Power Gym

Exercises for Sexy Arms 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 arms.

“Pilates is a great way to achieve toned arms and shoulders because it helps create long lean sleek muscles,” explains Pilates instructor, Keri O’Meara. “It focuses on using specific fibers of the muscles and working them in a shortened and lengthen position.”

 

Also, using a reformer offers more resistance compared to doing Mat Pilates, due to the design of the pulley and spring system.

 

The following exercises on the Pilates Power Gym mini-reformer can help to strengthen and tone your arms for a long, lean look.

 

Arm Circles

Pilates exercise Arm circles

Here are the instructions for Arm Circles:

1. Lie on the slide board and rest the balls of your feet on the footrest. Grip the handles, stretch your arms upwards with the palms facing towards the footrest.

2. Form large circles with your arms by moving them downwards to your sides, away from your body, over your head and back to the starting position with the palms facing towards the footrest.

3. Keep your back flat on the slide board. Make 5 circles in one direction, then in the other direction.

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Statue of Liberty

statue of liberty arm exercise

Here are the instructions for the Statue of Liberty 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. Sit centered and sideways on the glideboard in a cross-legged position.

Grasp the front handle with the hand farthest from the handle, palm facing your chest. Pull the handle all the way up and through the chest until the arm comes to a resting position that is 45 degrees from the head and neck. Slowly lower the arm to the side of the body and repeat.

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Bicep Curls

bicep curls on Pilates reformer

Here are instructions on how to do Bicep Curls:

Concentrate on training the biceps, lower arms and shoulders.

1. Sit on the slide board with your face towards the handles and rest your feet on the slide board. Grip the handles with your palms facing upwards. Stretch out your arms in front of you.

2. Keep your elbows close to your sides, breathe in and move the palms of your hands towards your shoulders. Keep your back straight all the time.

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

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Fancy Footwork on the Pilates Power Gym

Fancy Footwork 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 (we’re starting a little early). 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 feet and calf muscles.

FOOTWORK

Pilates reformer footwork exercise

In the footwork exercise, you have an easy way to stretch and flex the arches of your feet. It is important to strengthen your arches so you can prevent foot pain. Strong arches mean strong feet and less chance of injury.

“Your foot’s centerpiece is the arch, the greatest weight-bearing design ever created,” says Christopher McDougall, author of a book on running. “The beauty of any arch is the way it gets stronger under stress; the harder you push down, the tighter its parts mesh.”

On the Pilates Power Gym, you do the footwork exercise laying down! Here are the instructions:

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 flat on the Glideboard and rest your toes on the Footrest. Breathe in and push the footrest away with the muscles of your right leg. Breathe out as you slowly return to the starting position.

Now press with the muscles of your left leg. Breathe out and return slowly to the starting position. Change legs and imitate the running step as much as possible.

 

RUNNING
Running exercise on Pilates Power Gym

Yes, it is possible to “run” while laying down on the Pilates Power Gym. The running exercise is similar to the footwork exercise, but it has a greater effect on your calf muscles.

According to personal trainer, Andrea Cespedes: “The calf muscles act to stabilize your ankles and feet. When your calves are strong, they are better able to provide this service and can help prevent rolling or excessive pronation or supination — in which your foot turns inward or outward, respectively.”

Also, your calves help lift the heel when you run, walk and jump. And a shapely, muscular calf muscle looks good too!

Here are the instructions for the Running 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.

Begin by placing the balls of your feet on the foot bar. Bring your knees and thighs together and place your arms along your body on the carriage. With an inhale take the carriage all the way out extending through the legs. Do not hyper extend or lock the knees, keep your legs glued together. Exhale and drop the right heel and simultaneously lift the left heel. Repeat on the other side. With every exhale push one heel down and lift the other heel up getting full extension so one heel goes as low as it can as the other heel is going as high as it can.

Start slowly, but rhythmically inhaling and exhaling, keeping your pelvis in neutral position so that you engage your abdominals. This is a really great exercise to strengthen the legs but it is also a good exercise to strengthen the abdominals. Speed it up as you desire, it should feel like you are running in place. When finished, bend your knees back up until the carriage has retracted.

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A great way to work those calf muscles!

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Choose which Pilates Power Gym model is best for you – click here to see a comparison of the PRO and PLUS models. – T.Y.

 

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Tone your arms and get rid of arm flab with these powerful Pilates Power Gym exercises

Tone your arms and get rid of arm flab with these powerful Pilates Power Gym exercises

The great advantage Pilates students have when using a reformer is the ability to specifically target individual muscles on different parts of the body – like your biceps and triceps.

“The reformer can train many parts and dynamics of the body in so many different ways with just one relatively sleek piece of equipment,” explains Pilates instructor, Jean Chen Smith.

“The movements provide resistance and movement to help build strong bones and eccentric muscle contractions,” continues Smith. “This is when a muscle lengthens and resists a force, which leads to achieving the long, strong muscles without bulk that Pilates is known for.”

Here are four powerful and effective arm exercises to tone and strengthen your arms:

1) Serving the Bread

Work your arms and build core strength by “Serving the Bread” on the Pilates Power Gym

2) Tricep Overhead & Low/side Tricep Press
The Low Tricep Press and Overhead Tricep Press arm exercises help combat arm jiggle at the backs of the arms. Finally, a way to get rid of the flab!

3) Bicep Curls

Get ready for long and lean sculpted arm muscles that result from these controlled movements and the resistance levels available on the Pilates Power Gym

 

“The reformer offers all the usual benefits of Pilates, including overall strength, flexibility, coordination and balance,” concludes Smith. “These things lead to better posture, graceful, efficient movement… The reformer is large enough to accommodate full-range motion, which is wonderful for increasing flexibility while building strength.” – T.Y.

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Low-impact Pilates exercises for Beginners and beyond on the Pilates Power Gym

Low-impact Pilates exercises for Beginners and beyond on the Pilates Power Gym

This summer, why not take the plunge and start doing Pilates (or pick up where you left off)! The low-impact and targeted movements are simple enough for beginners to learn, yet extremely effective in delivering results.

“Because of its focus on core strength, Pilates is by far one of the most useful methods in fitness,” says Celebrity Pilates and Yoga trainer, Kristin McGee. “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.”

Young and old, beginner and advanced – anyone can start doing Pilates at any time in their life according to McGee. You can even do Pilates while you are pregnant, just like she did. The exercises target specific areas of your body and are low-impact causing little or no stress on your joints. On a Pilates reformer, you can lay on your back while doing many of the exercises – how much more low impact can you get!

So, you’re ready to do Pilates, but wonder whether to use a mat or a reformer. Kristin says: “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.”

From our Beginners class, here is a popular Pilates exercise that will get your blood flowing:

1) The Hundreds

It’s always good to go back to the basics with our Beginner’s Workout

Maybe you are not in the mood for a strenuous workout and just want to gently move your body. For another relaxing Pilates class, try these exercises from our Restorative Class.

2) Side Lying Leg Press

Here’s a great strength training exercise to work your legs and thighs on the Pilates Power Gym

3) Lat Press

The lat press is great for strengthening arm muscles as shown in our “Restorative Workout” class

And once you are ready to progress, The Fitness Channel offers a variety of advanced Pilates Power Gym classes to suit your needs. – T.Y.

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Quick Beginner’s Pilates workout on the Pilates Power Gym

Quick Beginner’s Pilates workout on the Pilates Power Gym

If you’ve been on the fence about whether to try Pilates, here’s a quick way to jump in and get your feet wet!

Pilates is one of the best ways to exercise for people who need to get back into the world of physical fitness. It’s low-impact, doesn’t require much sweating and is easy to learn.

“Pilates is a lifelong practice and one that keeps you centered, strong, flexible and healthy,” Celebrity Pilates trainer, Kristin McGee, says. “It’s something you can do in any stage of life and it complements all other activities. I would say everyone should get acquainted with it and use any of the movements they can on a daily basis to live in their bodies in a way that feels amazing!”

Pilates, which is an exercise methodology of targeted and controlled movements, provides toning and sculpting of muscles while building core strength. Pilates is known to have many benefits by improving flexibility, posture, stability and balance. It also can treat back pain and provide therapy for people with various diseases including breast cancer and multiple sclerosis.

If you’re wondering what the advantage is to use a reformer versus just doing the exercises on the mat, Kristin McGee explains that the reformer offers you a big advantage: “All of those straps, ropes and pulleys combine to provide resistance, build strength and flexibility and help align your body while doing Pilates.”

Here’s a quick series of exercises that can all be done while lying on your back on the Pilates Power Gym. Talk about low impact! These exercises target your core and tone and sculpt your muscles for amazing results.

(click on each photo for detailed instructions)

1) The Hundreds
The most basic of Pilates moves, The Hundreds is a simple exercise that focuses on strengthening your core

Pilates exercise

2) The Bug

The Bug emphasizes concentration, one of the 6 principles of Pilates, while coordinating movements for the arms and legs simultaneously

Pilates exercise The Bug

3) Arm Circles

Sculpt your arm muscles quicker with the help of greater resistance by using the arm bands on the Pilates Power Gym

Pilates exercise Arm circles

4) Bridge

Strengthen your back and core at the same time with this simple, yet challenging exercise

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

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