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Step 1
Use a Pilates Ped-a-Pul for the Chest Expansion move. This is performed much like it is on a reformer or mat, but you are standing. The unstable support bar, which is connected to the arm straps, force your core to stabilize with every movement.
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Step 2
Perform arm circles. You will do the circles the same way you would against a stable wall, but you will be resting your spine along the unstable bar of the Pilates Ped-a-Pul. This movement will be much harder, as you will have to find stability in your core and not from the wall.
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Step 3
Use a Pilates Ped-a-Pul to do knee bends. These movements must be done very slowly to ensure that your balance is not thrown off by the movement of the equipment. Hold one strap in each hand, hold your arms out straight parallel to the floor, turn your feet away from each other and slowly bend your knees.
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Step 4
Plie with the Ped-a-Pul. Much like the knee bend exercise, you will have the straps in each hand with your arms straight out to your sides. Place your heels together, toes pointing out in a 45 degree angle, and plie. For a more advanced move, keep one foot off the floor while performing the plie with one leg.
