How to Use a Pilates Springboard

Using a Pilates Springboard in your exercise has many benefits. Most exercises on the Springboard aim at stretching, articulating and stabilizing the spine. They can also stretch the sides, strengthen legs and arms, slim thighs and improve breathing. Use the tips below to begin maximizing exercise benefits on your Pilates Springboard.

Instructions

1. Articulate the spine with a rollback. Sit away from the wall and place the spring in your hands. Starting with chin to chest, rotate and roll your spine down one vertebrate at a time using the springs for resistance. Do 3 sets.

2. Strengthen legs and slim thighs doing leg circles with the Springboard. Place your feet in the springs and straighten legs with feet about 1 foot above the floor. Open your legs and move in a circular motion using the springs as resistance. Do 5 to 8 times, in 3 sets.

3. Work the back, glutes and inner and outer thighs with walking. Using the same starting position as the circles, walk your feet downward in tiny steps, using the springs as resistance. Take 5 to 8 steps, and do 3 sets.

4. Tone the glutes and thighs with the bicycle exercise. In the same position as the circles and walking, pump your legs as if riding a bicycle, using the springboard as resistance. Do 5 to 8 times, in 3 sets.

5. Improve lower back and inner leg muscles with beats. Extend your legs outward and beat your thighs 8 to 10 times, in 3 sets.

6. Target the thighs and butt with the ronde de jambe exercise. Extend your legs straight, leaving your feet 9 to 12 inches above the floor. Open feet to shoulder width, and move in small circles.