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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Fight cellulite with these Pilates Power Gym reformer exercises

Fight cellulite with these Pilates Power Gym reformer exercises

While many women invest lots of money in expensive creams and cosmetic procedures to get rid of cellulite, there’s a natural way to combat this unwanted dimpling of the skin using Pilates. Since cellulite is the result of fat that builds up under your skin, there are ways to combat it naturally, including some targeted exercises you can do on the Pilates Power Gym mini reformer.
 

According to personal trainer Ariane Hundt, the keys to getting rid of and preventing cellulite are: “losing body fat, firming the muscle underneath the skin, following a low-carb diet, and boosting circulation and blood flow.”

 

Experts agree that losing weight will help combat cellulite along with diet and exercise. Women are more prone to have cellulite compared to men because women store fat in their thighs, hips and butt.

 

“With Pilates, you’re hitting areas in the hips and buttocks that get missed with traditional exercises, thus increasing circulation in those areas,” said Thomas Elzner, founder of The Skin Spa in NYC.

 
According to Beverly Hills dermatologist Harold Lancer, MD, Pilates has become Hollywood’s anti-cellulite workout of choice. “It uniformly strengthens and stretches muscles and redrapes the fascia that covers muscle like the casing on a sausage,” explains Lancer.  “The vertical tethers that cause dimpling are connected to the fascia, and when it stretches, the tethers stretch. Pilates is like ironing the sheets.”

 

Exercises that work the legs from multiple angles “can reduce your cellulite and make your lower body look smoother and firmer,” says Prevention advisor Wayne Westcott, PhD.

 

Here are some exercises on the Pilates Power Gym reformer which can help combat that dreaded cellulite:

Side-lying leg press

Pilates Power Gym exercise

Instructions:

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.

3. Now push against the footbar with your upper leg until it is straight. 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.

 
Leg circles

Leg exercise on the Pilates Power Gym
Instructions:

 

1. Lie on your back with your head on the Headrest. Attach a Foot Strap securely to each foot. Bring your legs as vertical as possible and in line with your hips. Keep your legs straight and rest your arms at your sides.

 

2. Circle your legs in an outward direction away from each other, by circling them out, down and back together to the vertical position, keeping your legs as straight as possible.

 

3. Complete the recommended reps, then repeat in the opposite direction. Circle your legs inward by pressing them down, out, and back together to the vertical position, keeping your legs as straight as possible.

 

Perform 6 to 8 repetitions in each direction. Inhale to begin circle, exhale to complete circle.

 

 

The Scooter
Pilates Power Gym 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.


 

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5 ways Pilates can change your life

5 ways Pilates can change your life

“Life has no remote. Get up and change it yourself!”

An easy way to see rapid changes in your life is to start doing Pilates. Pilates can change your life. Not only will you see physical benefits, but your lifestyle and mental attitude can reap the rewards. Who knew that a discipline created to rehabilitate war prisoners would spread around the world to improve the lives of people of all ages and physical capabilities.

1) Anti-aging

No matter what your age, everyone would love to turn back the clock to some degree. Actress and fitness guru Jane Fonda led the aerobics exercise craze back in the 1980s. Maintaining her incredible shape at the age of 78, she is still looked to for fitness advice. Fonda was recently asked in an interview about her fitness regime:

“I stay active, I hike, I walk, do resistance bands, pilates and yoga—you’ve gotta move,” Fonda responded. “The saying ‘move it or lose it’ is so incredibly true but more so especially when you’re older. If you don’t keep moving you go downhill really fast when you’re older. Young bodies are more forgiving, so if you’re not regular about working out, it doesn’t show up right away but it does when you’re older.

And by working out, I don’t mean doing very hard things or running marathons and things like that, we have to be more careful with our joints and bones so you do things forward and you do things that don’t have as much impact. But you’ve got to keep moving, it’s so important.”

Pilates is the perfect low-impact workout for older people, but also for those of any age. Pilates offers results with a method that’s easy on the joints, making it ideal even for rehab patients and those suffering from disease.

2) Build strength and flexibility

Celebrity Pilates trainer, Kristin McGee, tells us 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.”

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.”

 

3) Weight Loss

We’ve all heard that weight loss is linked to our metabolism rate. As we age, we lose 3% of muscle per decade beginning in our 30s.

“It’s so important to continually build that lean muscle because it’s our muscle that keeps our metabolism revved,” Kristin McGee explains. “And as we age we start to lose lean muscle mass and so that’s why our metabolisms dip. That’s why you can’t eat as many calories as you get older.”

“So if you add that component of strength training and building your muscle [with Pilates], you’re going to really keep your metabolism active,” McGee continues. “You’re going to be able to eat more of those healthy, yummy foods that you love. Pilates keeps you in touch with your inside feeling so you actually start to make better [food] choices.”

4) Rehabilitation

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, Pilates can provide effective physical therapy for breast cancer patients who have undergone a lumpectomy or mastectomy. A mastectomy involves surgical removal of the entire breast and often removal of lymph nodes under the arms.

As a result, the surgery to remove breast cancer can leave patients with decreased mobility in their arms and back. Pilates can provide therapy to breast cancer patients through the specific exercises that help improve strength and mobility to the arms, chest and back. The mental discipline required from Pilates also provides benefits to breast cancer patients and people suffering from other conditions.

5) Mental Attitude

One important benefit of Pilates may be the one that is most underutilized. Pilates can literally be a workout not only for your body, but also for your brain.

“Concentration is often overlooked,” says Fitness Channel instructor, Kristin McGee. “I often see students just going through the movements without really being connected to the muscles they should be using. It’s so important to stay focused and concentrated. Pilates is a true mind/body movement and we need to use our focus and put our mind in our muscles when we move so we can get the most benefits.” – T.Y.

 

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