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How to Lose Weight on Pilates Reformer

by
author image M.L. Rose
M.L. Rose has worked as a print and online journalist for more than 20 years. He has contributed to a variety of national and local publications, specializing in sports writing. Rose holds a B.A. in communications.
How to Lose Weight on Pilates Reformer
A pilates machine in a gym. Photo Credit SimmiSimons/iStock/Getty Images

The Pilates reformer is an efficient exercise tool that's typically used to improve your strength and flexibility. You can even adapt a Pilates reformer routine to help you lose weight, provided you also maintain a healthy diet that results in a caloric deficit. By using a reformer that contains a jumpboard, you can perform aerobic exercises to burn calories and drop some unwanted pounds.

Step 1

Warm up before you begin using the reformer. Do five to 10 minutes of light cardio activity, such as riding a stationary bike or walking briskly on a treadmill.

Step 2

Attach a footboard -- also known as a jumpboard -- to the end of your reformer. Installation may vary according to the type of reformer you're using. In some models, for example, you'll drop the footbar to its lowest position and then insert the jumpboard into the vertical slots at the end of the reformer nearest your feet. Tighten the knobs below the standing platform by turning them clockwise to lock the jumpboard in place.

Step 3

Perform jumping exercises, which burn more calories than standard reformer strength-training activities. To do a basic jump, place your feet flat near the top of the jumpboard. Bend your knees so your thighs are roughly perpendicular to the reformer’s surface, and then push down through your feet and extend your legs to propel yourself across the reformer’s bed.

Step 4

Execute a variety of jumpboard exercises to add variety into your routine. Each movement incorporates the same technique as the basic jump. You can jump while spreading your feet wider than usual, or while you keep your feet together. Jump with one leg on the board while you hold the opposite leg in the air with your knee bent, kick one leg sideways while you jump with the other leg or extend one leg toward the ceiling while the opposite leg pushes off the jumpboard. If you perform single-leg varieties, do an equal number of reps with each leg.

Step 5

Perform a variety of jump varieties or the same exercise continuously, whichever you choose.

Step 6

Create a safe calorie deficit by eating a healthy diet and exercising for about 30 minutes per day, five to seven days per week. Base your diet on fruits and vegetables, lean protein sources, whole-grain products and healthy fats from fish and nuts. You must burn 3,500 calories to lose 1 pound.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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