How to Use a Stamina Pilates Performer

The Pilates method of exercise uses a machine called the Reformer. Many moves on the Reformer are performed lying down on the "bed" of the machine, which slides back and forth on spring suspensions. The Stamina Pilates Performer is an affordable, compact version of the Reformer, making it ideal for home use. Because the Stamina Pilates Performer machine is closer to the ground, you won't be able to execute certain moves from the traditional repertoire of the Reformer. However, you still can perform most of the moves and get a great workout.

• 1

  Start your session with abdominal moves to warm up. Using a medium amount of spring tension, lie on the machine with your feet on the foot bar and place your hands in the handles. Start with "snow angels." Hold your arms straight up toward the ceiling and bend your knees so the tops of your thighs form a right angle with your torso. Move your arms forward and down so they rest flat against your body and straighten your legs at the same time. Open your arms and legs to the side at the same time, maintaining straight knees and elbows. Bring your arms and legs back to a straight position against your body and then go back to your starting position with arms up and knees bent.

• 2

  Continue your abdominal exercises with your feet in the straps. To do "frogs," add slightly more tension to the spring than you used for "snow angels." Keeping your hips down on the machine, position your legs at a 45 degree angle from your body. Turn your feet out so your heels touch and your toes point away. Keeping your heels together, bend and straighten your knees, maintaining the angle of your legs. Don't bend too far; bend until your knees make a diamond shape and straighten them again. Be careful not to lock your knees as you straighten your legs.

• 3

  Perform inverted moves. Use medium spring tension for the "elephant." Stand on the machine with your feet hip-distance apart, heels against the shoulder rests. Bend down and hold on to the foot bar, hands shoulder-distance apart. Keep your legs straight as you push the bed of the machine back with your heels. When you have pushed back as far as you can, use your abdominals to pull the bed back to the foot bar.