Beginning Pilates students perform a "footwork" exercise series to stretch and strengthen feet, legs, hips and core, according to master Pilates teacher Romana Kryzanowska. Keep your spine stable throughout this series to send the work to the proper muscles. Begin all these exercises lying on your reformer with a medium-to-heavy spring setting. Check with your doctor before starting any new exercise program.
Toes
Wrap your toes on the reformer foot bar, like a bird on a perch. Exercises in this position focus on your quadriceps muscles. Hold a 9-inch inflated ball between your knees to increase the engagement of your inner thighs. This will help you activate your lower abdominal muscles, reports Pilates teacher Ellie Herman. Inhale as you extend your legs fully. Exhale as you bend your knees to close the machine. Hollow your belly when you exhale, drawing your ribs together. Repeat this pattern 10 times, and then extend your legs two-thirds. Hover here as you pulse the machine in 1-inch movements. Move slowly, feeling the work just above your knee. Perform 10 pulses before closing the carriage completely.
Arches
Shift your feet forward on the foot bar so that your weight is on your arches. This position balances the work across all your leg muscles, says Kryzanowska. Keep the ball between your knees as you perform the same movements as you did on your toes. Perform 10 full leg extensions and 10 pulses. Focus on keeping your legs active throughout the movement. The springs could close the carriage, but that would skip 40 percent of your workout, says Kryzanowska. Slow down the movement of the carriage by engaging your thighs.
Heels
Place your heels on the foot bar, drawing your toes toward your shins. The heel position requires your hamstrings and glutes to engage, while flexing your feet requires your shins to engage. Keep the ball between your knees as you perform the same movements as you did on your arches. Perform 10 full leg extensions and 10 pulses. Focus on exhaling all the air out of your lungs when you bend your knees. Sync your movements to your breath, so that they take the same amount of time.
Turnout
Put the ball aside and slide your feet down to wrap your toes on the bar. Bring your heels together to create a "V" shape with your feet. This position will focus the work in your hips and seat muscles. Inhale as you press the carriage out, completely extending your legs. Exhale as you drop your heels, creating a deep stretch in your calves. Inhale as you raise the heels up, and then exhale as you close the carriage. Repeat this sequence 10 times, and then extend your legs two-thirds. Hover here as you slowly pulse the machine in 1-inch movements. Perform 10 pulses before closing the carriage completely.
References
- "Ellie Herman's Pilates Reformer"; Ellie Herman; 2007
- Romana Kryzanowska; Romana's Pilates; New York City
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