Exercises on the Malibu Pilates Chair
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The renowned Pilates teacher Carroll Krieff designed the Malibu Pilates Chair to provide Pilates equipment for home use. When you purchase the chair, you also receive a variety of workout DVDs with exercise programs of different lengths, a workout chart to hang on your wall for quick reference of common exercises, a makeover manual and a guide to eating right.
Double Arm Pull-Ups
The double arm pull-ups are an intermediate level activity that develops your shoulders, chest and abdominals. Stand in front of the chair with your feet on the pedals of the chair. Your heels should touch, and your toes should point outward. Place your hands on the top of the chair just more than shoulder-width apart, with your fingers pointing forward. Bring your chin down toward your sternum. Place your weight onto your hands and lift your hips up so that they rise above the level of your head. Control yourself back down to starting position.
The going-up front exercise is a very similar movement to single leg step-ups. It develops your glutes, quadriceps, hamstrings and calves. Place one foot entirely on the top of the chair and the other foot down on the pedal. Keep your arms out to help maintain balance. Drive up on your front foot, climbing up on the chair, all the while maintaining your back foot on the pedal. Once your front knee straightens all the way, lower yourself back down to starting position.
The flying eagle develops your latissimus dorsi muscles in the middle of your back as well as your shoulders and lower back muscles. Lie face down in front of the chair with your arms extended over your head and your hands placed up on the pedals. Drive your arms downward, pushing the pedal down toward the floor; at the same time, extend your back and lift your head so that you stretch your abdominals. Control yourself back down.
The mountain climb exercise develops your glutes, quadriceps, hamstrings and abdominals. Place one foot entirely on the top of the chair and the other foot down on the pedal. Bend forward and place your hands on the chair, straddling your top foot. Drive your back knee up toward your chest so that the pedal rises upward. Extend your knee to push the pedal back down and repeat. Once you complete a couple of repetitions, lift your hands off the chair and raise your arms out in front of you while you complete the movement.
Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. She holds a master's degree in kinesiology from California State University, Fullerton.