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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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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Say goodbye to the gym! Four reasons why the Pilates Power Gym offers the best at-home workout

Say goodbye to the gym! Four reasons why the Pilates Power Gym offers the best at-home workout

Imagine working out any time of the day in the comfort of your own home! Fitness enthusiasts love how the Pilates Power Gym mini reformer offers a convenient at-home workout without the hassle and expense of going to a gym every day.

“In today’s world, the reality of it is people don’t have time to go to a facility every day anyway,” says physiologist Kevin Steele. “And consistency is key.”
 
People who pay expensive membership fees to join a gym aren’t necessarily sticking with it. One study found that the dropout rate for fitness club members in the first eight weeks of their membership can be as high as 80 percent. Why? Because “gyms are usually far from home, increasing the friction involved with getting there during a busy day. Most people do not have a well-formed plan for how to get fit at the gym when they manage to go, and without hiring a trainer, they are likely to drop out.”

But you don’t need a gym to get a good workout! Here are four reasons why the Pilates Power Gym offers the best at-home workout:

1) CONVENIENCE

 

In the comfort of your own home, you can wear whatever you want including your pajamas! No more insecurities about how you look while working out at the gym or in a public Pilates class.

You have the ultimate in privacy working out in your own home and you can listen to whatever music you want.

“You can listen to your kind of music as loud as you wish,” says former gym dweller, Dawn Hafner. “You don’t have to wear the earbuds that keep falling out… You can watch TV or follow the workout video of your choice.”

You also save a lot of time by eliminating the travel time needed to go to a gym. Also, you don’t have to wait in line to use the equipment anymore. You can even split your work out into different shifts during the day, since the Pilates machine is right there waiting for you anytime of the day.

One more convenient aspect to working out at home is avoiding exposure to germs. Many people who use the machines before you don’t always properly clean the equipment. Eww!

2) COMPACT

The Pilates Power Gym is compact and does not take up much floor space. It can easily be moved around your house or apartment into any room. Many Pilates fans keep it in their bedroom for quick and easy access to work out. The machine can also be stored easily.

The machine comes virtually assembled. All you need to do is put the knobs in the footbar and insert the clips in the shoulder pads. Watch a video demonstration of how to assemble your Pilates Power Gym:

3) VERSATILITY

Not only can you use the Pilates Power Gym reformer for Pilates exercises, but this machine is so versatile that it 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.” Watch Laura’s video below:

There’s so much you can do on the Pilates Power Gym – the possibilities are endless! Our customers tell us that they use their machine for toning, weight loss, building muscle and increasing flexibility.

 

4) AFFORDABILITY

 

Now you don’t have to waste money on a gym membership that you’re never going to use.  For less than the average price of a one-year gym membership, you can get a machine for your home that is yours to keep forever.

 

What are you waiting for? It’s time to start your workout regimen with the Pilates Power Gym. A toned and flexible body is waiting for you!

 

Order at our website: https://pilatespowergympro.com/

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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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Men get a great workout on the Pilates Power Gym reformer

Men get a great workout on the Pilates Power Gym reformer

Smart guys know that Pilates is not just for women! Pilates offers an intense muscular workout focusing on controlled muscle movements. With the help of a mini reformer like the Pilates Power Gym, men are combining the targeted aspects of Pilates with strength training exercises for an intense workout.

Both men and women will reap the benefits on this Pilates reformer with its multiple levels of height elevation. The Pilates Power Gym 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 shown in the video below, the higher an incline you use, the more percentage of body weight you add to your resistance level:

The fluidity of motion and precision of exercises that Pilates requires translates into a gentle low-impact workout which can be done sitting or lying down. Four different tension bands on the reformer also increase the variation in strength-training and resistance available in your workout.

For example, men can get a great workout on their biceps, triceps and lat muscles as demonstrated in the video below:

Guys get a great workout on the Pilates Power Gym too! 💪🏻

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The Pilates Power Gym also offers the push-up bar and rebounder accessories which enable you to add a variety of cardio and strength training exercises to your workout.

You can get creative doing push-ups on the Pilates reformer. In the video below, see how you can amp up the intensity of your push-ups by placing your feet on the footbar:

Create an exercise routine that’s just right for you!

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With the repeated practice of Pilates, muscles of both men and women become toned and sculpted. “Muscles you don’t even realize you have you can work with Pilates because you can target and tone specific little muscle groups,” says Pilates and yoga instructor, Kristin McGee. “The beautiful thing about Pilates is it gives you that long, lean muscle tone because you’re working with that nice fluid movement and control.”

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Improve physical coordination and balance with these Pilates Power Gym reformer exercises

Improve physical coordination and balance with these Pilates Power Gym reformer exercises

We’re continuing our 2018 Pilates Power Gym Challenge with exercises to help you with coordination and balance. Balance allows you to stay upright and stay in control of your body’s movement, while coordination is a skill allowing you to move two or more body parts smoothly and efficiently to complete a task. Coordination requires good balance.

“Everything we do on a day-to-day basis relies heavily on our balance, yet it is often neglected and is certainly underrated as a form of exercise training,” say Pilates experts. “From early childhood development, right through to our later years of life the ability to maintain a controlled body position whilst performing a certain task is essential to our every-day functioning.”

Pilates instructor, Crystal Chin, says, “You don’t need to be a dancer to realize how important coordination is in daily life. From hand-eye coordination to mind-body coordination, we all need it to drive, eat, walk, and workout… Pilates was specifically designed to improve coordination of the entire body.”

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Coordination Exercise

pilates exercise

Here are the instructions for the Coordination Exercise on the Pilates Power Gym:

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.

Lie on your back with your head on the Headrest. Bend your knees and align them over your hips with your calves parallel to the Glideboard, legs together and toes pointing up. Grasp one handle in each hand with your palms facing forward and the forearms vertical to the Glideboard.

2) Exhale and simultaneously press your arms down toward your sides while raising the head and shoulders off the Glideboard in a “crunch” motion and straighten your legs to a 45-degree position. Inhale and open your legs to a “V” position.

3) Exhale and cross your arms in the center between your thighs, keeping your head and shoulders lifted. Inhale, return your arms to your sides and bring your legs together. Lower your head onto the Headrest and bend your knees.

Celebrity Pilates and Yoga instructor, Kristin McGee, demonstrates the coordination exercise below:

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Here are two Pilates Power Gym exercises to work on your balance:

 

Elephant Exercise

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 standing on the Glideboard with feet shoulder width apart and heels 6 inches in front of the Shoulder Rest. Hinge at the waist and keep legs straight and take hold of the foot rest with both hands.

3) Inhale and contract the core muscles and draw the lower body closer to the foot rest. Exhale, and return to the start position with the Glideboard fully extended away from the foot rest.

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Single Leg Elephant Exercise

The Single Leg Elephant exercise is a more advanced version of the regular elephant exercise.

Elephant pilates exercise

1) While performing the regular elephant exercise, raise left leg up and point straight to the back. While holding leg at waist height, move back and forth on the glideboard with the right leg.

2) After a few back and forth repetitions, stop your movement and carefully place left leg down. Then raise right leg to the same position at waist height and repeat.

 

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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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Tone your tush and thighs on the Pilates Power Gym reformer

Tone your tush and thighs on the Pilates Power Gym reformer

This article is part of our new series: The 2018 Pilates Power Gym Challenge. We challenge you to master Pilates Power Gym exercises 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 butt and thighs.

A great reason to do Pilates is for tightening, toning and shaping your rear and thighs. There are three primary muscles that make up your buttocks: the gluteus maximum, gluteus minimus and gluteus medius.

“Reformer Pilates could help you develop some glute muscle as you can adjust the springs and cables to different levels of resistance,” says personal trainer, Andrea Cespedes. “Whether this resistance is enough to challenge your muscles to grow depends on your starting point.”

“If you’re relatively new to resistance exercise,” Andrea continues, “the resistance provided by the Reformer… will help you build up underdeveloped glute muscles and make your glutes bigger than they were before you started.”

 

Here are three Pilates Power Gym exercises that target your butt and thighs:

Side Lying Leg Press

Kristin McGee Side Lying Press Pilates move

Here are the instructions for The Side Lying Leg Press:

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. Lie on your side with your torso propped on your elbow and forearm which are on the Glideboard. Place your upper foot on the footbar parallel to your body, toes pointed to the side. Bend your bottom knee and relax it on the Glideboard. Now push against the footbar with your upper leg until it is straight.

3. Pause for a moment, then bend your knee in toward your chest, keeping the foot pointed directly sideways. Keep your hips stacked and contract your abs to avoid rolling forward or backward. Continue to straighten and bend your knee until you begin to feel a burn. Repeat on the other side.

 


Wide Plie

Pilates Power Gym reformer exercise

Here are the instructions for The Wide Plie:

1. Rest your feet on the footrest approx. 7 cm apart with your knees bent over the footrest. Keep your knees and feet in a V position with your heels touching one another. Raise your heels slightly and keep your toes bent.

2. Press your legs forward and keep your heels pressed together.

3. Return slowly to the starting position and repeat the exercise.

 

Work your inner and outer thighs with the Plies exercise

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Frog

Pilates Power Gym exercise
Here are the instructions for The Frog:

1. 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.

2. 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.

3. 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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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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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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Strength training exercises on the Pilates Power Gym

Strength training exercises on the Pilates Power Gym

We all know the Pilates Power Gym offers a multitude of Pilates exercises, but this unique piece of exercise equipment can also function as a complete home gym. A variety of strength training exercises are possible to perform on this mini reformer due to the adjustable resistance levels and elevation heights.

 

“I saw a limitation on the amount of tension that Pilates provides because it wouldn’t really also give a good strength-building workout,” explains Pilates Power Gym inventor Kevin Abelbeck. “Pilates equipment [reformer] is basically a platform that moves on a linear track. So what I had to do was to come up with a way to increase the tension other than just with the springs… I made an incline.”

As a result, both men and women can get an intense workout on this type of Pilates reformer with its multiple levels of height elevation. In addition, four different tension bands also increase the variation in strength-training and resistance available in your workout.

“The four bands are four different tensions, so you have the combination of these four which can be used for every exercise,” Abelbeck continues. “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.”

 

Here are some examples of the multiple strength training exercises you can do on the Pilates Power Gym:

 

1) Squats

Tighten up those leg, butt and thigh muscles with elevated squats. “The nice thing about these squats is that you don’t feel too much pressure on your knees,” explains Celebrity Pilates and Yoga Instructor, Kristin McGee.

2) High row

The high row exercise is great for building core strength and toning your arm muscles. Add our specially-designed “Wonderbox” to intensify and elevate your workout.

3) Side lying leg press

Work your hips and butt with the Side-lying Leg Press. “This is a really good area for us to tone and work on – we don’t work the lateral sides of our body enough,” says Kristin McGee.
With over 200,000 units sold worldwide, it’s easy to see why the Pilates Power Gym is so beloved by fitness enthusiasts. The machine incorporates the best of both fitness worlds, combining the targeted aspects of Pilates with strength training that appeals to both men and women. – 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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5 ways the Pilates Power Gym will change your life!

5 ways the Pilates Power Gym will change your life!

So you’ve made the decision to incorporate Pilates into your fitness routine, but did you know there’s a way to maximize the benefits of Pilates even more with the Pilates Reformer?

You can take your workout a step further by using a Pilates reformer. Sure, you can spend hundreds of dollars taking classes at a Pilates studio, but who has the time or money for that?

If you really want to set new fitness goals and stick to them, you’ve got to get the Pilates Power Gym! Pilates, cardio and strength training are all available to you in the comfort of your own home with this fantastic piece of fitness equipment. It may sound too good to be true, but the Pilates Power Gym can literally change your life!

1) Target your core

If you haven’t heard by now, having a strong core is the basis of being in good physical condition. Celebrity Pilates trainer, 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. Then we can do anything in life and other fitness modalities.”

Combining smooth, continuous resistance with the body’s natural movements, the Pilates Power Gym delivers efficient, effective workouts. That means longer, leaner muscles, increased flexibility and enhanced joint mobility.

“The best part of working out on a reformer is the gliding sensation — it always makes me feel like I’m flying,” says Heather Andersen, studio owner and director of a Pilates studio in New York City. She explains the reformer is there to “resist and assist your body weight to help find and strengthen your core and limbs.”

2) Cardio goes vertical

Imagine lying down and still being able to run and jump! Our Power Flex Cardio Rebounder serves as a mini trampoline of sorts located on one end of your Pilates reformer.The rebounder provides a cushion like platform for your feet, knees and legs to rebound from. As a result, you will not wear out your joints or cause strain. The rebounder accessory provides a unique low-impact version of running or jumping when compared to doing these activities on a hard surface.

The rebounder attaches to the footbar enabling you to bounce on and off the canvas with your feet. The glideboard allows you to relax and lay comfortably while your legs and feet do all the work. No more treadmills or long walks outside in the elements needed! This low-impact movement gives you a great cardio workout.

3) Elevation increases intensity

“One of the best things about the reformer is its versatility,” says Jean Chen Smith, Pilates studio owner.  “Exercises can be done lying down, sitting, standing, pulling the straps, pushing the footbar, perched on the footbar, perched on the shoulder blocks, with additional equipment, upside down, sideways and all kinds of variations.”

But wait there’s more! The inventor of the Pilates Power Gym added something that most large and expensive reformers don’t have – an incline. Different height elevations allow for more intensity in your workouts and added strength training options.

4) Safe, low-impact workouts

By being in control of each movement using the Pilates Power Gym, you exercise efficiently, reduce stress on your body and enhance your overall health and well-being. That is why Pilates is a game-changer for those in physical therapy, rehabilitation and even pregnancy!

“There are many exercises an individual can do on the Reformer – it is not limited to a specific body part,” says Jean Chen Smith. “That, in my opinion, is one of the many benefits of the Reformer. This piece of apparatus can work the legs, arms, abdominals, glutes and extension – all with no impact.”

5) Save money and time

For an affordable price, you can bring the gift of physical fitness into your home with the Pilates Power Gym. You’ll save hundreds, even thousands, of dollars by not having to pay gym membership fees or taking expensive studio classes. On the Pilates Power Gym, you’ll be able to tone and strengthen every part of your body: abs, back, shoulders, arms, thighs, hips and calves thanks to the machine’s fluid, organic movement.

Plus, you’ll be able to save time by doing workouts in your own home – and in as little as 10 minutes a day, you can do a quick variety of exercises that will start producing results.

“The best thing about Pilates is that you don’t have to be good at it to get the most benefits,” Andersen says. “Pilates is designed to help you be stronger and more fit, no matter where you are in your practice.” – 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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Quickly flatten your abs with strength training exercises on the Pilates Power Gym

Quickly flatten your abs with strength training exercises on the Pilates Power Gym

If you want to flatten your abs as quickly as possible, start working out on the Pilates Power Gym mini reformer. Nothing intensifies your workout quicker than different levels of resistance targeting your core muscles.

The Pilates Power Gym is a special piece of at-home equipment that has four different bands offering many levels of resistance. When you combine resistance with specific targeted exercises, you can speed up the process of toning and flattening your ab muscles.

 

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

ROWING

The outdoor practice of rowing in a canoe has been brought into the world of fitness with the “Rowing” exercise. Build your core strength by moving your arms in a forward and backward motion as if you are pushing your canoe forward in the water. This exercise not only tones your arm muscles but also focuses on your core:

 

LAT PULLS
While one may assume that lat pulls only affect your arm muscles, this exercise also depends on the core. Laying down on the Pilates Power Gym glideboard with your feet in the air for this exercise forces your core to work just as hard as your arms, and tone the abs as a result.

 

 

HIGH ROW
Add some height to your workout when you use our Wonderbox. While you do exercises such as the high row and low row, you are forced to use your abs to sit up straight and control your movements.

 

Here you’ve got just a sampling of how to start building your core strength and flatten your abs using the Pilates Power Gym mini reformer! Plus, as you progress and build your strength on each exercise, you can easily increase the intensity of your workout by adjusting the four resistance bands on the machine.

 

Check out more strength training and Pilates exercises on our website at https://pilatespowergympro.com/exercises/

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Get Bikini Ready with these targeted Pilates reformer exercises for your abs, arms and butt

Get Bikini Ready with these targeted Pilates reformer exercises for your abs, arms and butt

Why is Pilates the ideal exercise regimen for those who want beach-ready bodies? Because the famous method of contrology targets specific muscle groups. As a result, you work out smarter and in a shorter period of time. And using a Pilates reformer like the Pilates Power Gym takes your workout even further.

 

“The reformer adds extra resistance and can help strengthen and lengthen the muscles even further,” explains Celebrity Pilates instructor, 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.”

 

To get your abs bikini-ready, our “Toned Abs” Pilates class focuses on all the muscles in your mid-section giving you sexy definition while building a strong core.

 

Tighten up your abs doing these leg kicks with instruction by Kristin McGee:
In our “Great Arms” class, Kristin leads you through a series of Pilates exercises to help give your arms the beautiful definition you want.

 

Get your arms in great shape with the “Hug A Tree” and “Serving the Bread” exercises:

 

 

Want a lifted, firmer butt? Our “Firm Butt and Legs” Pilates workout focuses on your legs, hips, and backside to help firm it all up.

 

For example, squats can be done using the multiple height elevations available on the Pilates Power Gym Pro or Plus models. You’ll be tightening up those leg, butt and thigh muscles which will cause heads to turn on the beach.
These three classes are all available on the same DVD, The Pilates Power Gym Total Body Workout, or also online via The Fitness Channel.
Get working on those Great Arms, Toned Abs, and Firm Butt and Legs today with the help of the Pilates Power Gym and you’ll quickly start to see results! – T.Y.

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Challenging Pilates Workout Will Push Your Core Strength To A New Level

Challenging Pilates Workout Will Push Your Core Strength To A New Level

“A few well-designed movements, properly performed in a balanced sequence,
are worth hours of doing sloppy calisthenics or forced contortion.”
– Joseph Pilates

Joseph Pilates designed the Pilates method so that you can achieve effective fitness results by challenging your body with controlled movements. For those who want to step up your Pilates workout, we recommend The Pilates Power Gym Challenge Workout.

Celebrity Pilates instructor, Kristin McGee, takes you through a fast-paced series of Pilates exercises using our mini-reformer that target virtually every part of your body.

“Because of its focus on core strength, Pilates is by far one of the most useful methods in fitness,” Kristin explains. “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.”

During this 34-minute class, available on The Fitness Channel, you will perform a wide variety of exercises targeting your arms, legs, abs and thighs.

For example, using the leg straps, Kristin shows you how to tone your muscles with “Leg Circles” working your calves, thighs and core strength:

In the Challenge Workout, Kristin utilizes virtually every position possible on the Pilates Power Gym from lying down to sitting to standing on the glideboard.

For a challenging exercise focusing on core strength, try the “Elephant.” This is where “control” of your body is really put to the test. While standing on the glideboard, use your stomach muscles to move your legs back and forth:

Then, push yourself even further by doing the Elephant with only one leg:

 

These are just a sample of the dynamic exercises you will do in our Challenge Workout. If you feel you are not up to this level yet, you can build up your Pilates strength by taking other classes on The Fitness Channel that target specific parts of your body.

To take any of our Pilates Power Gym classes, visit The Fitness Channel to sign up for immediate online access where the classes are available to you 24/7 on your computer, tablet or smartphone. Click here for more information.

Get a shapely booty with these bootylicious butt and thigh exercises on the Pilates reformer

Get a shapely booty with these bootylicious butt and thigh exercises on the Pilates reformer

If one of your fitness goals is to get a bigger and rounder booty like Jennifer Lopez or Beyoncé, look no further than Pilates. The Pilates method of controlled movements combined with resistance on a reformer is the perfect way to achieve toned and sculpted butt and thighs.

“Your butt muscles – glutes – are just like any other muscle in your body, meaning with the right training it has the potential to grow in size,” says health and fitness pro, Roger Cahill. “Pilates training targets your glutes to build strength and increase your lean mass.”

And it’s not just Pilates mat exercises that can make a difference. The reformer takes your Pilates workout to a whole new level.

“I think the reformer adds extra resistance and can help strengthen and lengthen the muscles even further,” says Celebrity Pilates and yoga trainer, 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.”

Here are some great Pilates exercises on the Pilates Power Gym to tone and sculpt your butt and thighs while also building your core strength:

(click on each photo for detailed instructions)

1) Bridge

Help lift and tone your butt with the Bridge which targets your glutes

Bridge exercise on Pilates Power Gym reformer

2) The Frog

Firm your butt and rear thighs with The Frog
Frog exercise on Pilates Power Gym reformer

 

3) Double Leg Stretch

Strengthen your rear thigh muscles with the Double Leg Stretch

sculpted butt and thighs

 

4) Wide Plie

Sculpt your inner and outer thighs with the Wide Plie

Wide Plie exercise on Pilates Power Gym reformer

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

For a full workout, try our exclusive Firm Butt & Legs class available through The Fitness Channel

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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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See why both men and women love the Pilates Power Gym from the inventor himself, Kevin Abelbeck

See why both men and women love the Pilates Power Gym from the inventor himself, Kevin Abelbeck

With over 200,000 units sold worldwide, it’s easy to see why the Pilates Power Gym is so beloved by fitness enthusiasts. Created by inventor Kevin Abelbeck, The Pilates Power Gym is a mini Pilates reformer machine that incorporates the best of both fitness worlds, combining the targeted aspects of Pilates with strength training that appeals to both men and women.

“I saw a limitation on the amount of tension that Pilates provides because it wouldn’t really also give a good strength-building workout,” explains Abelbeck. “Pilates equipment [reformer] is basically a platform that moves on a linear track. So what I had to do was to come up with a way to increase the tension other than just with the springs… I made an incline.”

As a result, both men and women can get an intense workout on this type of Pilates reformer with its multiple levels of height elevation. In addition, four different tension bands also increase the variation in strength-training and resistance available in your workout.

“The four bands are four different tensions, so you have the combination of these four which can be used for every exercise,” Abelbeck continues. “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.”

Watch Kevin Abelbeck demonstrate the versatility of the Pilates Power Gym

The latest versions of the Pilates Power Gym mini-reformer offer new ways to give your body the best workout ever. 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.

In addition, both models now offer a cardio option with the Cardio Rebounder mini-trampoline. This accessory easily attaches to the foot-bar and provides a dynamic, flexible surface that will help you link muscle motion and stabilization, increasing the number of muscles used with each exercise. The unique bouncing ability gets your heart rate up while lying in a horizontal position.

Pilates is a form of exercise that has been growing in popularity for the last 70 years ever since Joseph Pilates wrote his book Return to Life through Contrology in 1945. Pilates is the practice of controlled movements which build strength and improve flexibility throughout the entire body. Celebrities and fitness gurus all over the world have become devoted to this unique form of exercise. They love Pilates because not only is it low-impact, but it is also extremely effective.

With repeated practice of Pilates, the muscles of men and women become toned and sculpted. “Muscles you don’t even realize you have you can work with Pilates because you can target and tone specific little muscle groups,” says Pilates and yoga instructor, Kristin McGee. “The beautiful thing about Pilates is it gives you that long, lean muscle tone because you’re working with that nice fluid movement and control.”

When entrepreneur and former actress Denise DuBarry-Hay met Pilates Power Gym inventor Kevin Abelbeck, she was so impressed with his compact fitness machine that she started promoting it through her own company, Kaswit Inc.

“I haven’t seen anything on the market like it of its size that can compare with the quality of the Pilates Power Gym,” DuBarry-Hay explains. “It’s a solid, well-engineered serious piece of fitness equipment.”

With its compact design and multiple workout options, “the Pilates Power Gym is perfect for home use,” Denise continues. “You can do so many exercises on it, working every part of your body. The tension cords allow you to work your muscles to exhaustion at your fitness level and it’s easy to add tension (like adding weights) as you become stronger.” – T.Y.

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Frequently Asked Questions about Pilates and Pilates Reformers

Frequently Asked Questions about Pilates and Pilates Reformers

Q: Can I lose weight doing Pilates?

A: Yes, combined with a healthy eating plan! Pilates helps tone and strengthen the body, which contributes to losing inches and body fat.

“Abs are made in the kitchen,” Celebrity Pilates trainer Kristin McGee says. “What you eat is as important as how you move, so combine healthy eating with Pilates and fitness and you’ll be a lean, mean fighting machine! Don’t ever give up on fitness and healthy eating….your body is your only home and you need to keep it clean and fit.”

With the Pilates Power Gym mini-reformer, you automatically receive a nutrition guide with daily menus to help you stay on track and eat the right number of calories. See some great “Before and After” results of people who have used the Pilates Power Gym : https://pilatespowergympro.com/videos/

 

Q: Do I have to be flexible to do Pilates?

A: No, in fact, Pilates has been shown to help people with various injuries and diseases rehabilitate their bodies. The low-impact and focused method of muscle strengthening with emphasis on the core can help people who are recovering from car accidents, cancer, athletic injuries and even those living with multiple sclerosis. For example, exercising on a Pilates machine like the reformer can help MS patients relieve spasticity, the painful tightening and stiffness of muscles.

 

Q: Can men do Pilates?

A: Absolutely! The toughest male sports athletes including football, basketball and tennis players do Pilates workouts faithfully to maintain a fit and strong body. The same principles that make Pilates effective for men also apply to women making it one of the most popular workouts around.

The Pilates advantage is that it offers an intense muscular workout focusing on controlled muscle movements. The fluidity of motion and precision of exercises that Pilates requires translates into a gentle low-impact workout which can be done sitting or lying down. With repeated practice of Pilates, the muscles of men and women become toned and sculpted.

 

Q: Can I do Pilates while pregnant?

Celebrity Pilates and Yoga trainer, Kristin McGee, answers:

“Yes, especially if you check with your doctor and do seated work and leg work and abdominal work with modifications. Pilates will help strengthen your deep core muscles that help support your back and your baby. It will also tone the pelvic floor muscles, which is great for delivery and recovery.

If you’ve never done Pilates before your pregnancy, you can start with simple movements and a trained instructor. On a Pilates reformer, you can do more leg and arm work and more seated work (if lying down bothers you during pregnancy) and you have the assistance of the machine to help you in certain positions.”

Read more about doing Pilates while pregnant

 

Q: Can I do Pilates at home?

A: Yes, with a reformer like the Pilates Power Gym Pro and Plus, you can easily bring the magic of Pilates into your home with one compact and portable piece of equipment. This unique Pilates mini-reformer combines Pilates with strength training replacing over 17 gym weight machines.

Celebrity Pilates and yoga trainer, Kristin McGee says: The Pilates Power Gym “is compact and yet so similar to the original Pilates reformer. It’s easy to use and effective. I find it’s great for a newbie or an expert. It’s also very intuitive and helps people stay in correct alignment. It’s an affordable option for Pilates and it truly delivers results. Best of all it’s just FUN!”

 

Q: Why is doing Pilates so expensive?

A: Pilates does not have to be expensive! You can avoid the high price of taking private classes in a Pilates studio by doing Pilates at home. The Pilates Power Gym is an affordable piece of equipment allowing you to exercise in the comfort of your own home anytime day or night. A variety of Pilates Power Gym classes are available to access 24/7 online through The Fitness Channel.

 

Q: What are the advantages of doing Pilates on a reformer compared to a mat?

A: The number of Pilates exercises you can do on a mat is much more limited when compared to the quantity available on a Pilates Reformer. Working out on a Pilates mat focuses mostly on your core, but on a reformer, you can work practically every part of your body.

The reformer also offers versatility enabling you to perform exercises in a plethora of different body positions including: on your back, side, stomach, seated forward or backward, and on your feet or knees. Also, since the reformer is low-impact on the joints and muscles, it is ideal for those going through physical therapy or rehabilitation.

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Pilates exercises to flatten your belly over the holidays

Pilates exercises to flatten your belly over the holidays

Over the holiday season, you may be visiting relatives out of town and feel like exercising is not possible. Without access to your everyday Pilates workout equipment or DVDs, what are you to do?

Celebrity Pilates and yoga instructor, Kristin McGee, believes that you can practice fitness and Pilates exercises wherever you are. As a busy traveler, Kristin shares on her social media accounts some of the most unlikely places to stretch out her muscles – including the airport!

While you may not feel the need to flex your muscles while waiting for a flight, there are plenty of exercises you can do in a hotel room or relative’s home. Kristin shares with us some of her tips to stay in shape while on the road, and even work on a flat belly while you’re at it!

The Hundred—This move is great to get the blood pumping and the breath flowing. Start lying on your back and lift your head and neck up off the mat. Extend your legs out to a forty-five degree angle and stretch your arms long at your sides. Hover the arms off the floor and start pumping them vigorously up and down five times on an inhale and five times on an exhale. Repeat 10 times for 100 pumps. Amazing for a flat belly!

Climb a Tree—I like this move for massaging the internal organs and for creating space in the sides of the waist and hamstrings. Lie down on your back and lift your right let straight up in the air. Inhale and start to climb up the back of the thigh until you sit up nice and tall. Exhale roll back down one vertebra at a time. Repeat three times and then switch to the opposite leg. Awesome way to scoop out lower abs and lengthen the body.

Single Leg Straight Leg Kicks—Lie down on your back, lift your head up off the floor and both legs straight up to the ceiling. Lower your left leg ten inches from the floor as you pull your right leg towards you and pulse it twice, then kick the left leg up and do the same pulse. Continue switching sides for ten repetitions. Single leg kicks really work the abdominals and get the legs moving which aids with digestion. I think of this move as a walk or run on your back initiating the movement from your core. You will definitely stimulate digestion with this exercise and flatten the belly.

The Saw—Any twisting motion is great for stimulating digestion and massaging the internal organs and entire core region. I particularly love the saw because it feels so good for the entire body and stretches and strengthens the obliques and lower abs. Sit up nice and tall with your feet hip width apart. Open your arms to your sides and twist towards your right foot then imagine sawing off the right pinky toe with the left pinky finger. After three little pulses, scroll up through the spine and twist in the opposite direction and repeat. Do each side five times.

Swan Dive—Finish with the “swan dive” to really massage the entire front body and help stoke the digestive furnace. Lie face down on the mat with arms overhead. On an inhalation, lift the entire body up off the mat. Exhale, and lower back down. Repeat five times. If you are very advanced you can try rocking back and forth in this position.

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Pilates or Yoga: Which is a better workout?

Pilates or Yoga: Which is a better workout?

While many people may wonder if they should do yoga or Pilates, the real question to ask is should you combine the two for an optimal workout routine. Many celebrities and fitness trainers practice both Pilates and yoga and find that the the two fitness disciplines truly complement each other.

“I like how yoga aids in flexibility which allows Pilates practitioners to go deeper in to their practice and connect easier with their core. When your limbs are loose, you can access your powerhouse easier,” explains Pilates and yoga trainer, Kristin McGee. “I also think yoga adds a lot of standing work that you won’t find as much of in Pilates so you can find your core when your practicing your balance standing. The two are very complementary to each other and I love them both.”

Yoga is an Eastern approach to exercise which originated in India. Yoga, which also has spiritual and mental aspects, focuses on specific bodily postures and breath control. The different yoga poses focus on flexibility and strengthening of the muscles around the spine. As a result, “posture is improved, thus alleviating back, shoulder and neck pain.”

Yoga also includes deep breathing and simple meditation which is practiced to achieve relaxation. As a result, yoga has been shown to “lower levels of the stress hormone cortisol even after one session.”

Pilates is a Western approach to exercise created by Joseph Pilates in Europe, and then the U.S. Pilates exercises focus on strengthening the core stomach muscles while concentrating on controlled breathing. A variety of exercises done while laying down, sitting or with equipment can work virtually every muscle in your body. While almost all muscles can be toned and tightened through the various exercises, Pilates does a better job at strengthening your core than yoga.

For those wondering if they should try Pilates, celebrity trainer Kristin McGee has this advice: “Pilates is a lifelong practice and one that keeps you centered, strong, flexible and healthy. 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!”

Many fitness instructors like Kristin McGee started out doing yoga and then added Pilates to their regimen. In fact, the woman behind the Pilates Power Gym, Denise DuBarry Hay, got her start in the fitness world through yoga. Her love of yoga has been a great complement to Pilates.

“Yoga and Pilates are similar in that they both promote flexibility and stretching, and muscle development, however, they approach these results in different ways,” Denise explains. “Many yoga postures are isometric stretches that you hold for 20-30 seconds, where most Pilates moves are repeated over and over. They are both highly effective forms of exercise and I enjoy both.”

While many of the exercises may be different, the goals of Pilates and yoga are quite similar. They both emphasize mental awareness and concentration with low-impact stretching and strengthening of muscles. Why not get the best of both worlds and incorporate both yoga and Pilates into your workout routine! – T.Y.

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