Want to build a powerful core while enjoying the versatility of your Total Gym Encompass? Here are five must-try Reformer Pilates exercises that target deep abdominal muscles, challenge stability, and improve overall strength:
1️⃣ Kneeling Plank to Pike
Begin in a kneeling plank position on the glideboard, hands on the squat stand. Engage your core to lift your hips into a pike, then return to plank. This dynamic movement strengthens the abs, shoulders, and back.
2️⃣ Supine Arm Circles
Lie supine with straps in hand, arms extended to the ceiling. Circle arms out to the sides and back up while maintaining core engagement. This challenges stability through the torso and works the obliques.
3️⃣ Leg Circles
Lying on the glideboard, place feet in the straps. Perform controlled leg circles to engage the lower abs and hip flexors while enhancing core control.
4️⃣ Hundreds with Straps
Classic Pilates hundreds on the Encompass: lift head and shoulders off the glideboard, legs at tabletop or extended, pulsing arms while breathing rhythmically. Excellent for core endurance.
5️⃣ Side-Lying Hip Lifts
Lie on your side, lower leg bent, top leg extended on the glideboard. Press through the top leg to lift hips off the glideboard, engaging obliques and lateral stabilizers.
The Total Gym Encompass allows these exercises to flow seamlessly with adjustable resistance, adding a new dimension of challenge to your Pilates sessions. And the best part? All of these exercises can also be done on your Total Gym XLS and FIT, so you can strengthen your core whether you’re training at home or in the studio.
Stronger, leaner, and more stable—that’s the power of Reformer Pilates on your Total Gym!
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