The Pilates method can be done on a mat, with small props or on equipment such as a Reformer. Pilates exercise touts benefits of enhanced strength, flexibility, agility and balance as well as muscle symmetry. Some prefer working with the mat, others the equipment, still others a combination of both. The Reformer can offer a more challenging workout or a more therapeutic one, depending on what exercises are chosen and how the machine is used. Pilates can be done by athletes and fitness enthusiasts alike. There is an approach to suit any exercise personality and fitness goal. Reformer exercises can aid in improved ankle stabilization, torso rotation, shoulder girdle and low back stabilization and core strength. These exercises can enhance daily function as well as athletic performance.
Foot Work
This exercise focuses on ankle stabilization. Place the balls of the feet on the foot bar of the Reformer with the heels together, toes apart and knees bent. As you inhale, straighten your legs as the carriage moves away from the foot bar. Exhale and return the carriage to the start position. Keep your heels together as your legs straighten, and keep your lumbar spine in neutral. Spring tension can vary depending on the model of the Reformer or if you have specific goals such as therapeutic or athletic needs. Repeat five to 10 times.
Foot Position Variations:
Bird on a Pirch: Wrap your toes around the foot bar and let your heels reach toward the springs, creating a "claw"-like grip of the toes on the bar. Maintain this position as you straighten and bend the legs. Repeat five to 10 times.
Heels on the Bar: Place heels on the foot bar with toes flexed upwards. Maintain this position as you straighten and bend your legs. Repeat five to 10 times.
Lower and Lift: Place balls of the feet on foot bar with heels lifted. Keep your heels high as your legs straighten, lower your heels below the bar, lift your heels up and return the carriage to the start position. Repeat five to 10 times.
Seated Twist
This is a torso rotation exercise. Sitting cross-legged on the carriage, hold the strap in both hands as you twist toward the foot bar. Maintain your pelvis square and engage your core as you twist from the waist, keeping the shape in your arms as if you were hugging a tree. Perform five times and then switch sides. Spring tension may vary.
This exercise can also be done kneeling for more of a core challenge.
Seated Shoulder Work Series
This set of exercises focuses on shoulder girdle stabilization. Sit on the carriage cross-legged. Hold the strap in your right hand with your forearm across the waist. Bring your right hand to 90 degrees as you pull the strap. Repeat five times. Spring tension may vary. Switch hands and repeat.
Variations:
Shoulder Abduction/Adduction: Keep your palm facing toward your body as you pull the strap to move the carriage and lift your elbow. Repeat five times. You can vary the spring tension. Switch hands and repeat.
The Hundred
The Hundred is a core strength exercise and a classic in the Pilates repertoire. Lie supine on the carriage. Place your knees at 90 degrees in a tabletop position. Put your hands in the straps. Lift your head, neck and shoulders off of the mat, and draw your navel to your spine. As you inhale on a five-count breath, pump your arms by your sides in sync with your breathing. Then exhale and pump your arms on a five-count breath. Repeat cycle 10 times.
Leg Position Variations: Legs can be extended straight up towards the ceiling or hovering over the foot bar for a greater challenge. The most important thing regarding leg position is the connection of your back to the mat as your legs are extended.
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