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Friend-ilates for Extra Support

Try Friend-ilates exercises to help you stick with your ﬁtness program. The exercises in this Friend-ilates partner training routine will build muscle, burn calories, and strengthen your friendship.

Pass to Your Partner

Stand back to back, one of you holding a medicine ball, barbell, or large phone book (anything that weighs about 6 to 8 pounds). Keep your knees slightly bent and pass the object to your partner in a clockwise direction for 8 to 10 reps and switch directions. This will strengthen your core muscles, shoulders, and biceps.

Sit, Reach, and Pass

Start seated side by side with a medicine ball, barbell, or large phone book (anything that weighs about 6 to 8 pounds). Lean slightly back off your "sit bones" onto the soft part of your backside and pass the weighted object to your partner. Lift your arms overhead and lift one leg (keep both feet on the ground if you need to). Pass the weight back to your partner. Aim for 8 to 10 reps with your partner on your left and then switch sides. This move borrows from Pilates core moves with weight-training waist rotations, which results in a tight midsection and great shoulders.

The Hookup

Start seated side by side with both knees bent to the outside. Hook elbows to help balance each other and keep your chests lifted and your posture tall. Lift and lower the back leg. Aim for 12 to 15 repetitions on each side and then turn around and repeat on the other leg. This exercise builds a better backside and strengthens the core and spinal muscles. Use your partner for stability and balance, and keep those elbows lifted to work the shoulders.

Partner Push

This one may look easy, but it's really intense. Start standing and facing one another, and extend your arms out in front of you. Keeping your arms extended, one partner pushes against the other partner's hands. Both of you are providing resistance and pressing against the other. You will feel this in the backs of your arms but also your abs and mid-section. Hold for 10 seconds and then switch sides, still facing each other. Alternate the direction of push for a set of 10.