Life Fitness Peak Pilates Reformer - Manual (Page 41)

38 Using the Peak PilateSystem
3. Pump your arms up and down from 6 to 8 inches above down to the mat. Pump vigorously and
equally with control. Inhale through your nose for three to five counts and exhale for three to five
counts. Use your exhaling to deepen the abdominals. Coordinate your breathing with pumping
your arms. Work up to five full counts per breath in and five full counts per breath out. Repeat this
cycle ten times, totaling one hundred pumps. For an additional challenge, straighten your legs and
point them toward the ceiling.
Caution: If you have neck problems, use a pillow to prop your head up. If experiencing any straining
in the lower back, allow your knees to stay bent at a 90 degree angle.
Exercise 3: Reformer – Long Stretch Series – Elephant
Goals of Exercise: Learn how to isolate and initiate movement from the abdominals while
strengthening the hips and stretching the calves and hamstrings.
Set Up
1. Make sure the Neoprene Handles are placed onto the Shoulder Pad
Posts so that they do not interfere with Carriage movement. The
Footbar is placed in the top position. Connect the two outside springs.
2. Place both hands on the Footbar and using your abdominals, stand up
on the machine. Place your hands shoulder-width apart and relax your
fingers and wrists. Put your heels against the Shoulder Pads, feet flat
on the Carriage in line with your hips, and lift up you toes.
3. Look at your belly-button through your shoulders.
Skill: Basic Repetitions: 5
Footbar Springs Head Rest Ropes Box Gears Risers
1st position
2 - both of the
outside
springs N/A
Secure the
Neoprene
Handles on
the Shoulder
Pad Posts.
N/A Position 1 N/A