The Gaiam CorePlus Reformer Workout is a system of Pilate's style movements that uses a resistance band, created of four distinct handles, oriented in an X formation. These lightweight resistance bands support your efforts with Pilate's, through adding applied resistance to every movement, thus creating more dynamic results of sculpting and strengthening. The CorePlus Reformer workout can be taken anywhere, and used with ease, due to its compact nature and flexibility.
Step 1
Apply the lower two sections of the reformer to your feet, and then hold the other two ends of the reformer in your palms as you lay comfortably on your back. Raise your feet off the floor, while keeping your legs straight. Lift your legs towards the ceiling, just below 90 degrees from the body, and engage the hands in a pulsing motion with your arms straight, near the sides of your body. Pulse the hands quickly for 60 seconds, and sustain a consistent breathing pattern.
Step 2
Hold the lower two handles of the reformer with your feet, and place your feet on the floor. Grab the other two handles with your hands as you lean back from your legs, and engage the core as you pull the handles back, elbows lifted, using your back and shoulders while resisting the band. Return to neutral, with your hands in front of you, and complete 20 repetitions total.
Step 3
Attach one loop of the reformer to your right foot, then attach the other loop to your left foot. Grab hold of the upper loops with your hands, and lay on the floor. Keep your arms in front of the body, or for more resistance, up and above the head. Straighten your legs in a 90 degree angle from the body, then lower each leg separately, while resisting with the arms, to engage the core muscles. Complete 15 to 20 repetitions on each side.
Step 4
Place your feet through the two separate band holds, and sit up from the floor with your legs stretched straight in front of your body. Lean your torso forward, towards your feet, then straighten your arms out behind your body, tight to the sides of your body, holding the other two ends of the reformer in each hand. This engages the triceps. Complete 12 to 15 repetitions.
Tips and Warnings
- A CorePlus Reformer 50 minute video is available at Gaiam.com, with a complete workout.
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