The AeroPilates Reformer is an exercise apparatus with a platform that you slide horizontally across a frame by pulling on straps. Elastic cords provide resistance. This Reformer is designed for home use. If you are new to Pilates, start with the beginning series of exercises. Once you have mastered correct Pilates form, you can add in the intermediate and advanced exercises as you move through the routine.
Beginning Exercises
The Pilates beginning Reformer routine consists of 13 exercises. You will need the AeroPilates frame that lifts the Reformer off the ground and an upholstered box that goes on top of the carriage so that you can sit higher for some of the moves. The Hundred is the first exercise in the beginning routine. Lie on your back on the carriage with your hands in the straps. Contract your lower abdominals and hold your torso stable and still throughout the exercise. Stretch your arms long past your hips about 2 inches above the carriage. Extend your legs to the ceiling, toes turned out. Lower your legs toward the foot bar only enough to engage your lower abdominals. Raise your head and shoulders and pump your hands up and down, inhaling for five beats and exhaling for five beats. Continue until you reach 100.
Intermediate Exercises
These exercises include standing moves. Each exercise works your deep lower abdominals by challenging you to keep your posture stable. Side Splits, for example, may look easy, but the exercise is difficult to do correctly. Relax your quadriceps and rely on your inner thighs. Keep your lower abdominals contracted and step carefully onto the carriage, facing the side. Slide one foot until it is braced against a shoulder pad. Step your other foot onto the Reformer frame beneath the foot bar. Extend your arms to the side and press the carriage out, away from the foot bar. Use your lower abdominals to raise your body as you squeeze your legs together to bring the carriage back in to the foot bar with control. Do four repetitions. With care, lift your foot from the frame back onto the carriage to change sides, and repeat the exercise.
Advanced Exercises
Learning advanced exercises requires an instructor's help. Use proper form to avoid straining your back, and let your instructor spot you until you have mastered the new moves. For Russian Splits, face downward and place your hands on the shoulder pads. Put one foot on the foot bar with your toes turned out. Place the second foot on the carriage directly below your knee. Make sure your front knee is bent at a right angle. Raise your torso and rest your hands on your knee. Keeping your lower abdominals engaged, extend and bend your front knee four times. Place your hands on the shoulder blocks again to change sides. Repeat on the other side.
References
- "Complete Idiot's Guide to the Pilates Method"; Karon Karter; 2001
- ACEFitness: Supine Hollowing with Lower Extremity Movements
- "Pilates' Return to Life Through Contrology;" Joseph H. Pilates and William Miller; 1998
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