Pilates Allegro Reformer Exercises

Joseph Pilates opened a gym in New York in 1926. He shared space with a dance studio, where he trained performers and rehabilitated the medically disabled, including polio victims and injured ballerinas. Here is where he perfected the Reformer, one of his exercise equipment inventions. The studio version of a Pilates Reformer uses variable resistance provided by five springs which attach underneath a gliding carriage. Balanced Body, Inc. manufactures the Allegro, a modern brand of the machine.

Footwork Exercises

Footwork refers to a series of exercises developed specifically for work on a Reformer. The Allegro Reformer allows the same approach to working the lower body with the feet in various positions on the footbar. The footbar adjusts to accommodate your leg length and body size. Place it in the middle position if you are average height, or move it out if you are taller than average.
In his original book on his exercise system Pilates insisted on involving the whole body in conditioning work. Footwork on the Allegro Reformer strengthens, stretches and aligns the often neglected feet, ankles and calves. Place the feet in parallel position close together or several inches apart, to begin with small and large pliers, or knee bends. Alternate between your heels and the balls of your feet. Open your legs to ballet's second position by placing your heels at the outside edges of the footbar for deeper inner thigh stretching. Place your toes on the footbar and rotate in at the hips to perform calf raises and dips.

Upper Body Exercises

The Allegro Reformer provides upper body exercises ranging from gentle therapy to heavy resistance for developing the upper body. Physical therapists increasingly use shoulder rehabilitation techniques on the Reformer for breast cancer patients. A pilot study from the University of British Columbia published in the January 2008 issue of "Physical Therapy" found "a statistically significant improvement in shoulder internal and external rotation in the affected upper-extremity" of a participant with pre-existing cancer symptoms.
Pilates students can perform multiple arm and chest exercises on the Allegro Reformer while seated, kneeling, lying on the back and balanced on an elevated box for instability. Attach up to three springs depending on your upper body strength. In Angel Arms, Pulling Straps and Close the Door, use fewer springs to protect the shoulder joint and increase core work. Do Angel Arms on your back holding the hand loops and moving your arms from your sides up to your shoulders, like wings. Lie face down on an elevated box to do Pulling Straps by holding the cords and pulling them down to your sides. Sit or kneel sideways to do Close the Door with one hand pulling one strap across the stomach.
For Hug a Tree and Triceps Presses, use more springs to build muscle strength and size. Sit facing the footbar and pull the hand straps from behind you to in front of your ribs, with rounded arms, for Hug a Tree. Sit facing the head rest to do Triceps Presses with palms facing back in the straps, moving your straight arms back a few inches behind your hips.

Lower Body Exercises

Exercisers enjoy variations of traditional gym machine exercises and body weight training moves while working on the Allegro Reformer. Pilates exercises for legs, hips and gluteus muscles form a long list of lower body Reformer workouts.
Attach the Allegro's foot loops to the Reformer's cords and wear them on both feet while doing Leg Circles and Double Straight Leg Stretch on your back, working the inner thigh muscles and pelvic stabilizers. Use one strap at a time in the same position for Single Leg Kick Downs. Lie face down on an elevated box and attach the loops to your feet for Hamstring Curls, bringing your feet up toward your thighs behind you. Stand next to the Reformer with one foot on the shoulder pad to perform a deep lunge, also called Eve's Lunge, and then switch sides.