The Pilates Reformer is a piece of exercise equipment invented by Joseph Pilates. Pilates used springs, cords, and a gliding system of rails and wheels to create this variable resistance machine for hundreds of exercises. Pilates considered fitness of the body and mind essential to everyone's ability to function daily in a healthy life, as he discussed in his book, "Return to Health Through Contrology." He taught Reformer exercises to all levels of students, beginning through advanced.
On Your Knees
One way to advance upper body work on the Reformer is to change the body position in relationship to the gliding carriage. Kneeling, instead of sitting or lying on your back, creates a less stable foundation for the exercises and thus makes them more challenging to the core muscles.
Several classic exercises progress to advanced when you kneel on the Reformer facing the foot bar, connect up to two springs, and work with your hands in the loops attached to the cords at the top end of the machine. Hug a Tree gives extra emphasis to the upper back muscles and chest as you carry your arms forward and open, slightly bent at the elbows. To work the shoulders and back, circle and lift your arms for "Port de bras," a ballet term for "carry the arms." Do "Salute" with your elbows sharply bent and your palms facing forward, reaching up and down in a sliding motion to work the entire upper body.
Standing Tall
Standing or sliding with one or two feet on the Reformer is a precarious position to be attempted by advanced students only. Using just one spring increases the core work in these exercises, while attaching two springs brings more intensity to lower body work.
In the Slider series you use a short range of motion and two springs while holding a squat position and with foot on the carriage and the other foot on the edge of the Reformer frame. Press outward with the leg on the carriage for a sliding motion that works the gluteus and thigh muscles. Switch to straight legs to work inner thigh muscles by moving the legs in and out from a wide split. Add a twist to work the oblique muscles at your sides by holding wide split and taking the opposite arm across the body and down to the foot.
Balanced on a Box
An upholstered wooden rectangular box is a common accessory for the Reformer, used to modify the exercises or create a tougher series of seated or prone positions. The box increases the distance between your body and carriage, making it harder to balance.
Teaser is listed in "The PMA Pilates Certification Study Guide" as an advanced exercise done with one spring for only three repetitions. It requires significant core strength as you stay seated on the box holding the hand loops, bending and straightening the legs while reaching your arms up at an angle. Progress to a variation on yoga's Boat Pose by balancing on the box with your shins even with your knees at chest height, then move your hands forward and back at waist level while holding the rest of the body still. Lying face down on the box, hold the hand loops while moving your arms down to the hips and raising your upper back in "Pulling Straps."
References
- "Return to Life Through Contrology"; Joseph H. Pilates and William J Miller; 1945
- "PMA Pilates Certification Exam Study Guide"; Pilates Method Alliance, Inc., 2005
- Pilates Insight: Reformer Overview
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