The Pilates Tower is a metal frame attached to the head of the Reformer. You will need a mat conversion board for your Reformer to lengthen and immobilize the carriage. The Tower holds a push-through bar, leg springs and a roll-down bar. You can do most of the Cadillac series on the Tower.
Rolling Back
Rolling Back uses your lower abdominals and gluteal muscles. You will be tempted to use your arms and chest, but allow them to stay relaxed throughout this beginner Cadillac exercise. Sit facing the Tower, your feet against the bars, and hold the roll-down bar with your hands outside the springs and your arms extended in front of you. Sit tall, drawing your lower abdominals inward. Squeeze your gluteal muscles and roll each vertebra one by one, from your tailbone to the base of your skull, onto the mat. Press your stomach muscles down as you move. Imagine your spine is rolling onto the mat like a wheel. Let your head touch the mat, then lift your chin to your chest and slowly roll back up. Do eight repetitions.
Walking
Walking works the back of the legs. Although your torso remains still, your abdominals work, too. Lie on your back with your head closest to the Tower. Put the leg spring straps on your feet. Keep your lower abdominals drawn in and your entire spine pressed into the mat. Your tailbone should not lift. Extend your legs toward the ceiling, heels touching and toes turned out. Take baby steps as the legs move down toward the mat for eight steps then back up for eight steps. Your chest, shoulders and neck stay relaxed and your arms rest by your sides. Do four repetitions.
Beginning Tower
The Beginning Tower stretches your hamstrings and back. Use the push-through bar with the the spring hooked from below. Attach the safety strap from above. Lie on your back with your head closest to the Tower. Place the balls of your feet on the bar, heels touching and toes turned out. Your knees will be pressed into your chest at the start. Engage your lower abdominals to draw your navel toward your spine. Extend your legs toward the ceiling, using your abdominals to press your lower spine deep into the mat. Bring your knees back into your chest. Slide closer to or farther away from the Tower to adjust the intensity. On the second repetition, after you extend both legs, drop one leg down to the mat and stretch it long. Change legs for the third repetition.
References
- Zimbio.com: Reformer vs. Pilates Tower
- "Pilates' Return to Life Through Contrology"; Joseph H. Pilates and William Miller; 1998
- "Complete Idiot's Guide to the Pilates Method"; Karon Karter; 2001
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