15 Steps To Use A Pilates Performer
1. Clear An Area For Your Pilates Performer
Ideally, it should not be an area where children or pets like to play. Make sure that the machine is on a level surface.
2. Attach The Tension Cords İnto The Allotted Slots, Then Adjust The Cords According To Your Strength
More cords equals more resistance.
3. Lie On Your Back With Your Shoulder İn Alignment With The Shoulder Pads, And Your Feet On The Foot Bar
4. Inhale, And Use Your Quads And Glutes To Straighten Both Legs
5.
Exhale, And Use Your Hamstrings To Bring You Back To The Flexed Position
6. Remove The Shoulder Pads And Attach The Upper Body Cables
Adjust the machine so that it is on an incline. The stronger your abs, the greater the incline.
7. Face The Cables, And Hold One İn Each Hand
Your knees will be bent.
8. Inhale, And Roll Back Until Your Shoulder Blades Touch The Pad
Unlike yoga, you will not be expanding your belly.
9. Exhale, Draw Your Belly To Your Spine, And Return To The Upright Position
As you become more advanced, you can try it with straight legs. You can also go through the full range of motion, and allow your head to touch the mat.
10. Sit On The Machine And Hold On To Both Upper Body Cables
Pull them close to your body. This will keep you from using your arms to cheat.
11. Inhale To Prepare
As you exhale, use your obliques to rotate your upper torso. Perform 12 repetitions, and then sit on the other side of the machine and repeat.
12. Keep The Machine On The İncline
Lie on your back with your shoulders facing the cables, and your feet facing the floor.
13. Grasp The Cables, And Pull Your Hands Towards Your Hips
If done correctly, your lats will be engaged.
14. Lift Your Legs
If your abs are strong, the legs are straight. If you are a beginner, keep your knees bent.
15. Lift Your Head From The Pad
Begin a pumping action with your arms. Breath in for five counts, and then breath out for five counts. The head stays off the mat. Repeat the cycle 10 times, until you reach 100 pumps. Think of pulling up in the front and down in the back.
- Most Pilates Reformer exercises can be performed on the Performer. Enroll in a Pilates class. While the instructions that come with the Pilates Performer are comprehensive, the Pilates technique is subtle.
Instructor feedback can make you aware of alignment and muscle imbalance issues. Practice engaging your core on a daily basis. Draw your navel towards your spine, and hold your belly tight for 10 seconds.
Do this 10 times a day. Engaging your core while using the Pilates Performer will make the exercise more effective.
- Check with your doctor before starting any exercise program. Watch the set-up video.
Many people miss this step. However, the written instructions are not always that obvious, so it's a good idea to get a visual image of the machine's set up.
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