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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Get 17 workout machines in one with The Pilates Power Gym reformer

Get 17 workout machines in one with The Pilates Power Gym reformer

Fitness enthusiasts can have the equivalent of multiple gym machines in their home with the Pilates Power Gym. This mini reformer combines all the benefits of strength training and Pilates workouts into one compact machine

The Pilates Power Gym replaces over 17 weight machines including Cable Crossover, Triceps Press, Arm Curl, Low Cable Row, Pec Deck, Bent Over Row, Rear Delt Machine, Preacher Curl, Hack Squat, Standing Calf, Hip Adductor, Hip Abductor, Hip Extension, Seated Calf, Chest Press, Butt Blaster, Lying High Pull, and Bench Press.

Watch the inventor of the Pilates Power Gym, Kevin Abelbeck, demonstrate the bench press exercise:

 

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Great strength training for the arms on the Pilates Power Gym mini reformer 💪🏻

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Unlike a regular Pilates reformer, the Pilates Power Gym elevates for additional weight resistance. Each height elevation is equivalent to adding weights on a weight machine.

Adding each of the four power cords significantly increases the resistance. Sixteen power cord combinations multiplied by the various height levels gives you multiple different tension settings.

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The inventor of the Pilates Power Gym, Kevin Abelbeck, shows how to intensify your workout using the elevation feature

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[Note: This video shows the original Pilates Power Gym model. The height elevations are different on the current PRO and PLUS models: https://pilatespowergympro.com/comparison/ ]
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It’s also easy to transition from pushing to pulling movements just by changing positions on the glideboard.
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“For men, our favorite exercise – the biceps,” demonstrates Abelbeck. “You know that every man wants to have those guns to impress the girls.”
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You can use one arm at a time, or both together.
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Watch Kevin’s video demo:
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Work those guns! 💪🏻😎

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With the Pilates Power Gym, traditional resistance training is merged with the PIlates training method. As a result, both men and women get awesome results with the muscle-building power workout that men want and the body-sculpting, fat-reducing Pilates workout that women want.

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Pilates fans show their love for the Pilates Power Gym reformer

Pilates fans show their love for the Pilates Power Gym reformer

The Pilates Power Gym mini-reformer has many fans with over 200,000 units sold. Those who practice Pilates see the benefits of having a convenient machine like this in their home which offers Pilates reformer exercises as well as strength training.

 

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

 

Many happy customers have been sharing their favorite exercises on social media, ranging from footwork to leg circles to various arm exercises.

 

One customer describes how she felt when she tried the Pilates Power Gym for the first time: “Talk about awesome core strengthening stuff. I was so impressed. Not to sound like an infomercial but the biggest bonus was my shoulder/neck pain. Its almost gone!! … I thought all I wanted out of my workout time was cardio but I’m definitely going to work on strength now too because I felt amazing tonight. Yay me for trying something new.”

 

Check out some of our favorite Instagram videos from happy customers:

 

1) Here are students doing some great “Leg Circles” at Glory Fitness in Houston  (IG: @HardCoreSpin)

 

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Great leg circles at @hardcorespin !!

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2) Here is Hayley doing some great arm exercises, including “Bicep curls,” the “High Row” and the “Low Row” (IG: @Hayley_1019)

 

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Great arm workout for #WorkoutWednesday!! [Repost @hayley_1019]

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3) Here is Laura London doing the “Serving the Bread” exercise  (IG: @LauraLondonFitness)

 

 

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Laura shows you how it’s done – Serving the Bread! Repost @lauralondonfitness

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4) Here is Lola using the height elevation feature to intensify the “Footwork” exercise (IG: @Lolafv5)

 

 

Be sure to share a photo or video of yourself doing your favorite Pilates Power Gym exercise by tagging us and using the hashtag #PilatesPowerGym and we may share it on one of our social media sites!
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Get rid of arm flab with these reformer exercises on the Pilates Power Gym

Get rid of arm flab with these reformer exercises on the Pilates Power Gym

There’s no time like the present to get started with reformer exercises to combat arm jiggle at the back of your arms. It is an area that “all of us women really need to tone and strengthen and lengthen,” says Celebrity Pilates instructor, Kristin McGee.

“Unlike your abs and thighs, which make peekaboo appearances only in hot weather, your arms have to be ready for their close-up pretty much year-round,” says fitness writer Janet Lee.

Fortunately, there is a solution! Long and lean sculpted arm muscles are within reach when you combine controlled Pilates exercises with the resistance levels available on the Pilates Power Gym mini reformer.

Here are three effective Pilates exercises to work on that dreaded arm jiggle:

1) Tricep overhead

Pilates Power Gym arm exercise1. Lie flat on the slide board and rest your feet on the footrest approx. 7 cm apart. Grip the handles with your palms facing upwards and pull the handles upwards.

2. Hold your upper arms in a fixed position, breathe in and pull the handles up to your knees. Your palms are now facing downwards and your arms are fully extended.

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

 

2) Zorro

 

Pilates Exercise Zorro

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. 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. Bend your elbow with your arm lifted to chest height as if you were holding a bow and arrow.

3. Extend your arm directly sideways fully straightening your elbow without locking it, keep wrist straight and torso stationary. Pause, then slowly bend your elbow without lowering your arm and release back to the starting position.

 

3) High Row

 

PIlates Reformer arm exercise

 

1. Sit on the Glideboard with your back near the foot rest bar, facing the handles. Extend your legs and place your feet by the headrest. Grasp one handle in each hand with your arms straight and your palms facing downward.

 

2. With your back straight, bend your elbows and pull the handles up and back toward your chest in a rowing motion. Keep your elbows lifted out to the sides as you pull. Pause at the end of the motion. Then straighten the arms and slowly release back to the starting position.

 

 

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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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Great #bicep curls on the #PilatesPowerGym!

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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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