The reformer is a versatile and sophisticated piece of equipment. It consists of a sliding carriage, strings, straps and pulleys that, in combination, allow you to perform more than 100 exercises. It helps strengthen the core muscles while engaging the arms and legs through a full range of motion. The springs of the reformer allow you to gradually add resistance, which in turn strengthens the engaged muscles. The benefits of regular participation in Pilates include the strengthening and elongation of your muscles, the development of strong core muscles, flat abdominals and a strong back through gentle yet highly effective exercises.
Foot Work
Step 1
Lie on your back on the primary platform, or carriage. Your head should be placed between the head rest, with your shoulders pressed snug against them.
Step 2
Place the bottom of your feet on the bar, keeping your legs parallel to one another. Your arms should be resting beside the body.
Step 3
Keep your spine in a neutral position, with your abdominal muscles tight.
Step 4
Push your body away from the foot rest using the muscles of your legs.
Step 5
Repeat several times.
Arm Circles
Step 1
Move your legs into the table top position. You can do this by simply lifting your feet off of the support bar and keeping 90-degree angles in the hip and knee joints. The body is positioned as if it's sitting in a chair while on your back.
Step 2
Grab the resistance straps and while holding those in your hands make arm circles. The carriage will slide back and forth as your move your arms throughout the entire range of motion.
Step 3
Maintain a strong posture and engaged core throughout the entire range of motion.
Tips and Warnings
- The reformer exercises mirror many of the mat-based Pilates exercises. You may find that some of the mat based exercises become more difficult when performed on a reformer, while others are easier. Because there are hundreds of exercises that you can perform on the reformer, you should initially work with a certified Pilates instructor. She will be able to show you the correct form, technique and exercises that will help you achieve your fitness goals.
- Generally speaking, Pilates is a great form of exercise that is suitable for almost everyone. However, a few people who should not participate. If you are pregnant and have never done Pilates, it is recommended that you do not start Pilates while pregnant. Additionally, if you have a history of miscarriages, you should also avoid Pilates while pregnant. If you are suffering from acute back or neck pain, you should also avoid Pilates until the acute pain is resolved. Pilates takes a high degree of mental concentration, therefore you should be able to focus throughout the entire workout. And finally, as with any new exercise regimen, you should obtain your physician's approval prior to starting.
Things You'll Need
- Pilates reformer
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