Pilates is an exercise discipline created by Joseph Pilates to help WWI veterans recover from their injuries. Part of this process included the creation of the Reformer, which closely resembles the bed in which the soldiers recuperated. While Pilates exercises can be completed on a mat, a 2008 study published in the "Archives of Physical Medicine and Rehabilitation" states that exercises on a Reformer engage core abdominal muscles more actively.
Starting Out
When beginning Pilates, it's crucial to understand how to create the correct form to engage your core muscles. You breathe out and bring your stomach muscles in as you exert yourself; you breathe in during the recovery portion of the exercise. Some exercises require an imprinted spine, where you press your lower back to the floor. Other exercises require a neutral spine, where you keep your spine straight, without flexion or arching. A C-curve requires that you flex your entire spine, forming the letter "C."
Reformer Basics
When using the Reformer, you use a series of springs to set the tension for each exercise. By attaching the springs to to the frame, the sled that you move on has greater tension, making it more challenging to maintain good form and move through the exercise. As you progress, the springs become stronger, creating a renewed challenge. To determine the springs to use, you typically need basic instruction from a certified Pilates trainer on the use of the Reformer.
Footwork
Footwork uses a neutral spine position. Its focus is to help with postural alignment as well as strengthen the calves, ankles and upper legs. To complete footwork, attach the correct number of springs and raise the bar at the foot of the Reformer. Lie down, maintain neutral posture by tightening your core without pulling your spine out of neutral position, and bring your shoulder blades back and down. Place your feet on the bar hip-width apart, press out, then descend. Repeat about 10 to 20 times. Move your feet wider apart -- just wider than shoulder-width -- with toes turned in, and press out, then descend. Repeat about 10 to 20 times. Repeat with toes turned out.
Hundreds
Hundreds are a classic Pilates move, and can also be done on a mat. The addition of straps and springs on a Reformer enhances the exercise, providing a further challenge. Attach the springs and place the straps in your hands. Lie back on the Reformer sled and bring your legs up, knees bent and directly above your hips. Imprint your spine. Lift your head, neck and shoulders up, reaching down along the sides of your body with your arms. Press your arms down lightly, flutter them at your side for 10 counts while breathing in for five counts and out for five counts. Release back to the starting position. Repeat until you have completed 100 counts, 10 at a time. As you progress, angle your legs at 45 degrees, then focus on hovering your legs just above the bar at the end of the Reformer frame.
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