How to Use a Pilates Machine

You may have seen videos of people doing pilates, a form of exercise which encourages controlled movements, on television or even in the movies. The vast majority of pilates-related clips involve men and women using a workout mat to perform exercises similar to push ups or sit ups. However, there are actually a lot of different ways to do pilates, and you can even incorporate special pilates machines for different results.

Things You'll Need

• Wunda
• Reformer
• Cadillac

Instructions

Use a Pilates Reformer

1. Notice the sliding platform on the reformer, which is connected at its base to a series of springs. The springs are what offer you the resistance, which helps strengthen your abdominal core. The ideal reformer machine will have four to five levels of resistance.

2. Lie flat on your back with your feet resting on the foot bar. Your knees will be bent at a 90-degree angle since the platform will be nearly touching the foot bar.

3. Exhale while stretching your legs to move the platform away from the foot bar.

4. Inhale as you bend your knees slowly. This will return the platform to its starting position, close to the foot bar.

Use a Pilates Cadillac

1. Sit with your spine in a neutral position and your body facing the roll-down bar. Your hands should be lightly grasping the roll-down bar and your feet should be roughly 12 to 18 inches apart.

2. Pull your abdominal muscles in tight as you roll backward toward the bench. You should roll backward slowly, taking care to roll out one vertebrae at a time.

3. Inhale once your body is completely aligned with the bench. You should give yourself 1 to 2 seconds to rest and inhale before continuing.

4. Pull yourself up toward the roll-down bar, one vertebrae at a time. As you roll up slowly, be sure to exhale evenly while keeping your abdominal muscles tight and pulled in.

Use a Pilates Wunda

1. Sit on the chair part of the wunda and start with basic moves, which are similar to push ups. Slowly increase the amount you can do in one sitting before moving on to more complicated exercises.

2. Use the wunda standing up, with your right foot placed gently at the corner base of the chair. Bending your left knee, place your left food on the wunda pedal and push down. Once the pedal has been lowered, raise it again using only your left leg.

3. Repeat three to five times before switching sides.

Tips & Warnings

• For more variation, try your pilates machine both standing up and sitting down. You'll be working different muscles when you stand up than when you're sitting on the machine.