Pilates Versa-Tube®

Have you ever wanted to simulate Pilates exercises that are performed on a reformer? Now you can with the Pilates Versa-Tube^®. This portable piece of equipment is great because with only a few adjustments you can workout like you would on a reformer.

 

While working with the Pilates Versa-Tube^®, make sure your spine is always held in the neutral position and remember to maintain lateral breathing. Neutral spine is the only place that the muscles can work efficiently and safely to protect the back. The resistance of the tube will help build strength and support the body in areas where the muscle are weak.

 

Start: Sit on the mat with the cuffs of the Pilates Versa-Tube^® around the arch of each foot. Feet are in the flexed position and legs are slightly bent. Grasp the center attachment of the Pilates Versa-Tube^® with both hands. Remember to keep the shoulders down and back during this exercise to help maintain correct posture.

 

Action: While performing this exercise, always inhale to prepare for the movement and exhale during the action phase. Take a deep breath. While exhaling, begin to slowly roll down, allowing one vertebra at a time to come in contact with the mat. Use the resistance of the tube to help slow the speed of the movement. Once the body is lying on the floor, take a deep breath. While exhaling, slowly begin to roll up to the starting position, one vertebra at a time. Use the resistance of the tube to help bring the body to the starting position. DO NOT use the hip flexors or perform a posterior pelvic tilt to compensate for weak abdominal muscles.

 

 

Start: Sit on the mat with the cuffs of the Pilates Versa-Tube^® around the arch of each foot. Feet are in the flexed position and legs are slightly bent. Grasp each handle of the Pilates Versa-Tube^® with an overhand grip and a neutral wrist. Shoulders need to be relaxed and the back should be in an upright posture. The arms should be at a 45-degree angle with a slight bend in the elbow.

 

Action: While performing this exercise, always inhale to prepare for the movement and exhale during the action phase. Take a deep breath. While exhaling, begin to slowly pull the shoulder blades (scapula) together. During this movement, the handles of the Pilates Versa-Tube^® may become farther apart, this is normal. When returning back to the starting position, remember to move slowly and overcome the resistance.

 

 

 

 

Start: Sit on the floor with the cuffs of the Pilates Versa-Tube^® around the arch of each foot. Feet are in the flexed position and legs are slightly bent. Grasp each handle of the Pilates Versa-Tube^® with an open overhand grip. Arms should be extended with the elbows slightly bent. Shoulders should be directly in line with the torso.

 

Action: While performing this exercise, always inhale to prepare for the movement and exhale during the action phase. Take a deep breath. While exhaling, begin to slowly press the arms into extension and pull the shoulders together (retract). Once in this position, begin to pulse with each breath. Remember to perform this exercise slowly to recruit all muscle fibers, and do not let the head move forward.

 

 

Start: Lie supine on the mat with the cuffs of the Pilates Versa-Tube^® around the arch of each foot. Legs should be bent at a 90-degree angle with the knees directly over the hips. Elbows are at a 90-degree angle on the floor with an overhand grip on the Pilates Versa-Tube^®. Feet should be in a slight outward rotation.

Action: While performing this exercise always inhale to prepare for the movement and exhale during the action phase. Take a deep breath. Exhale and fully extend the legs; the hips should be in a 45-degree angle. Keep the arms stable so constant resistance is placed on the legs. Perform the number of repetitions recommended by your fitness professional.

Variation: For more of a challenge, try lifting the arms and head off the ground while the legs are in the air.

 

 

Start: Lie supine on the mat with the cuffs for the Pilates Versa-Tube^® around the arch of each foot. Feet are in the flexed position and legs are bent at a 90-degree angle. Grasp each handle of the Pilates Versa-Tube^® with an overhand grip. The arms should be held down by the torso so that constant resistance is placed on the Pilates Versa-Tube^®.

 

Action: While performing this exercise, always inhale to prepare for the movement and exhale during the action phase. Keep the left foot bent at 90 degrees and extend the right leg. Take a deep breath. Exhale slowly and begin to perform a counterclockwise rotation. Once the number of rotations are performed, begin the same number of rotations in a clockwise motion. The number of rotations should be determined by your fitness professional. Do not lift the glutes off the floor. Repeat with the opposite leg.

 

Variation: If you are unable to perform this exercise as described due to hamstring inflexibility, perform the rotations with a slight bend in the knee

 

 

Start: Lie supine on the mat with the cuffs of the Pilates Versa-Tube^® around the arch of each foot. Feet are in the flexed position and legs are bent at a 90-degree angle. Bring either the left or right leg up so that it is directly in line with the hip. The opposite arm should be extended in the air, and the other arm should be resting on the floor.

 

Action: While performing this exercise, always inhale to prepare for the movement and exhale during the action phase. Extend the leg that is in the air, while moving the arm overhead. Perform the number of repetitions recommended by your fitness professional. Repeat on the opposite side.