Pilates Rebounder Exercises

Romana Kryzanowska, handpicked by Joseph Pilates to continue the Pilates line, contacted structural engineer Frank Gratz to build equipment for her studio. Kryzanowska and Gratz added a jumpboard to the foot bar of the Reformer. The jump board became the basis for the Rebounder, a trampoline that allows you to lie on the Reformer carriage and jump horizontally against the resistance of the Reformer springs. With a Rebounder, you can add a cardiovascular element to your Pilates workout.

Open Close Jumps

Start by lying on the Reformer carriage, knees bent and lower abdominals engaged with your back and tailbone pressed into the mat. With your feet on the Rebounder, turn your toes out and keep your heels together, making sure your knees are in line with your toes. Squeeze your buttocks and the back of your thighs to jump with control, pointing your feet. Hold your abdominals in while you open your legs to a straddle no wider than your shoulders. Engage your inner thighs to bring your heels back together to land in your starting position. Roll through your toes, balls of your feet and heels as you land. Immediately jump again. Do 10 repetitions.

Running on the Rebounder

Pilates running looks like prancing. Using the same stance as in the open close jumps, keep your abdominals tight and your spine long throughout. Jump and lift one bent leg in front of you with your foot pointed and your toe turned out. Land, rolling toe through heel, on one foot, and then jump to the other foot. Place more emphasis on engaging your hamstring and gluteal muscles on the jumping leg than on using the fronts of your thighs to raise your bent leg. Breathe into your upper chest. Do 10 on each side.

Footwork Jumps

Start in the same posture as in the open close jumps. Keep your chest relaxed and your shoulders pressed down, away from your ears. With control, jump straight out and land in the starting position. Do 10 repetitions. Continue and change your feet and knees to parallel alignment. Do 10 repetitions. Continue and change your feet so that your heels are hip-width apart and your knees and toes are still turned out. Do 10 repetitions. At the peak of each jump, stretch long through your spine and legs. Point your toes and engage your buttocks and the backs of your thighs.