Joseph Pilates developed his body-conditioning method in Germany in the early 20th century. The technique fell out of favor in the 1980s, and returned with a vengeance in the late 1990s. Pilates is now a household word, and dozens of Pilates equipment manufacturers flood the home fitness market. Most sell Pilates reformers, a machine that features a gliding carriage, a set of springs, and a pulley system.
Choosing a Home Reformer
Home reformers come in all sizes and price ranges. Some fold for easy storage, while other have wheels for easy maneuverability from room to room. Home reformers are usually smaller than studio models, but some are too short for taller people. Check the dimensions before you buy. While it's tempting to purchase a bargain home reformer, the cheaper models are less durable, and have less customer support. Manufacturers such as Stott Pilates and Balanced Body provide customer education and support, According to EverythingAboutPilates.com, their products are sturdier and more durable than the cheaper home reformers.
Before You Begin
The reformer may look like the basic cable machine machine at your local gym, but it's actually much more complicated. A set of springs controls the resistance, and numerous pads must be adjusted to your height, torso and leg length. Take a few reformer lessons with a certified instructor before trying the exercises on your own, and study the manual and the accompanying video before setting up the machine.
Pilates Principles
Pilates is only effective when you adhere to its basic principles. Since home Pilates reformer workouts are often performed without the watchful eye of a certified instructor, you must be diligent about executing proper form. Breathing, especially the exhalation phase, is essential to the Pilates method. Unlike yoga practitioners, Pilates students do not expand their bellies during inhalation. Instead, they breathe laterally into their outer ribs. The exhalation occurs during the exertion phase of the exercise. Forceful exhalation activates the deep core muscle called the transversus abdominus, explains exercise physiology professor Len Kravitz of the University of New Mexico. This deep abdominal contraction, which is the basis of the technique, is often forgotten when people focus on using the various parts of the reformer.
Training Schedule
A home reformer provides the convenience of daily workouts, but your reformer training schedule depends on the intensity of your workout. A heavy spring reformer workout counts as weight training, and requires a rest day between sessions. If you want to use your a reformer daily, vary the exercises to avoid over-training.
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