Pilates workouts use a variety of exercise equipment, but the Reformer usually is a fixture. This versatile machine, with its gliding carriage, resistance springs and cable straps, helps work every muscle of the body. Pilates enthusiasts use the Reformer for general conditioning, sport-specific training and post-rehabilitation exercise. The Reformer enables movement in all body positions and planes of movement. The number of springs, as well as the spring color, determines resistance level.
Footwork
The Pilates footwork series often is the first exercise performed. This leg flexion and extension exercise works the hamstrings, quadriceps and gluteal muscles, as well as the muscles that support the feet and ankles. Lie supine with your knees bent and your toes against the foot bar. As you extend your legs, the carriage will move away from the foot bar. Do 10 repetitions, then do the same exercise with your heels against the bar. The toes position works the plantar flexors, which point the toes, and the heels position works the dorsi flexors, which flex the feet and curl the toes toward the shins.
Seated Rotation
Many Pilates exercises use the supine position to work the obliques, which run diagonally across the abdominal area. These exercises require you to keep your upper torso lifted from the mat for an extended period. This often causes neck tension, which limits abdominal-muscle endurance. The seated rotation, performed in an upright position, is an exception. Sit cross-legged and sideways on the Reformer carriage, and hold the cable strap with both hands. Bend your elbows, and bring your hands toward your body's center. Inhale to prepare. Exhale, then rotate your upper torso toward the Reformer's foot bar. Do 10 repetitions, then sit on the other side of the Reformer to work the opposite oblique.
Standing Abduction
This exercise works the inner and outer thighs. Proper set-up is crucial to safety. Lower the foot bar to the flat position, and make sure the strap handles are away from the carriage and the Reformer track. Stand upright, with one foot on the platform and your other foot on the Reformer carriage. Keep your legs straight as you glide the leg on the carriage away from your body's center. Engage your inner thighs to bring the leg back to center. Do 10 repetitions on each side.
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