The Pilates reformer consists of a gliding carriage, a set of cable straps, a foot bar and a set of springs to adjust the resistance. The apparatus facilitates over 100 exercises for every muscle group. Reformer exercises are performed in the supine, seated and standing position. The gliding carriage is the reformer's distinguishing feature. Spring resistance is increased or decreased as the carriage moves forward and back. This spring-like motion simulates numerous functional and athletic movements.
Footwork
Step 1
Lie supine with your head on the carriage, your shoulders in line with the shoulder pads, your knees bent and your toes on the foot bar. Place your heels together and turn your feet away from each other. This is called Pilates first position.
Step 2
Inhale and extend your legs. The carriage will move away from the foot bar.
Step 3
Exhale and bend your legs with control. Perform 20 repetitions. The foot work exercise strengthens the feet, ankles, hamstrings and quadriceps, while providing a total-body warm-up.
The Hundred
Step 1
Lie supine on the carriage with your knees bent and your legs lifted into a table top position.
Step 2
Reach behind you and grasp each strap with each hand. Engage your lat muscles, which run down the side of your back, by pulling the straps down by your sides. Keep your palms facing down.
Step 3
Inhale and nod your head to place your neck in the proper position. Exhale, draw your belly toward your spine, and lift your head and shoulders from the carriage mat.
Step 4
Keep your head and shoulders lifted as you pump your arms, breathing in for five counts and out for five counts. Repeat the cycle 10 times.
Leg Circles
Step 1
Place your feet in the straps. Extend your legs to a 90-degree angle.
Step 2
Inhale and open your legs to a "v" position. Exhale and lower them toward the carriage, keeping your spine in contact with the carriage mat.
Step 3
Inhale, tighten your inner thighs, and bring your legs together. Exhale and return your legs to the starting position. Perform eight repetitions. The leg circles work your outer thighs, inner thighs and core muscles.
Side Split
Step 1
Stand with your right foot on the floor, and your left foot on the carriage, directly in front of the shoulder pad. Bend your left knee.
Step 2
Place your left hand on the carriage and your right hand on the opposite side of the reformer frame.
Step 3
Prepare with an inhalation. Exhale and straighten your left leg. The carriage will move away from from the springs. Perform eight repetitions and then change sides.
Tips and Warnings
- Joseph Pilates designed the "hundred" exercise to teach his students to engage the lats and abs simultaneously. Pilates instructor Erika Quest of Studio Q Pilates Conditioning in Laguna Beach, California, suggests imagining that your fingers are paint brushes painting the wall in front of you with little brush strokes. This will help you keep your lats engaged and your shoulders relaxed. Keep your ribs relaxed during the abdominal exercises. The carriage should stay stable during the "hundred" exercise. If it's moving, you need to use more control when you pump your arms.
- Neck pain often indicates inadequate core support. Your abdominals may not be engaged, or they may be fatigued. Rest if necessary. Trying to work through neck pain will not increase core muscle endurance. It will simply train your body to withstand neck pain for extended time periods.
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