Exercises that are done on a Pilates Reformer machine done on a step bench. Will work core and lots of inner thighs. Don’t miss this one! We do this often Saturdays 10am at Second Baptist Church FLC
Step bench is a very common piece of gym equipment along with tube resistance bands are the items you will need for this workout. Place underneath groove of step bench and put feet into handles. You will lay on opposite end of your resistance band.
The leg patterns that I show you are single leg drops, double circles, double knee tucks in, helicopter (hip opener), wide pulses, heel beats, bicycles forward and back, criss cross, flutter kicks, star crunches, circles with both legs, U’s, etc. You can do by time or by number of reps. I have done both and very challenging workout for abs and inner thighs mostly. Always press lower spine to the bench by tilting pelvic back towards the spine. No rocking hips up and down. Contract your abs tight; squeeze glutes in especially as you lower legs down to stabilize the spine. You can use dumbbells or a resistance band to add upper body which will double the intensity! You can do tricep extensions, chest flys, chest presses, any of the weights that are lying positions. Fantastic for entire body!
Reformer: a person who works to change and improve a society, government, etc.
(merriam-webster.com, January 19, 2016)
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is–his good, pleasing and perfect will.”