The Pilates reformer is a piece of equipment that is integral to the workout program. It features a moving platform carriage attached with springs to provide resistance. The movement of the carriage is provided by tension on ropes or pulleys, or muscular movement on an immovable foot bar. The reformer is designed to allow for a full-body workout while seated, standing, kneeling or lying down, according to Pilates Reformer.
Foot Press
Lie on the carriage and use your feet to press your body away from the bar. Begin by placing your heels on the bar and bend your knees to engage the springs. Push with your legs until your knees are nearly straight, but be sure not to lock your knees. Place the balls of your feet on the bar and use a slow and controlled motion to extend your feet as if you were moving from a flat-foot stance to standing on your tiptoes. You can also perform this exercise while turning your toes away from each other and while turning your legs until your toes are pointing toward each other. Try to perform between 10 and 20 repetitions in each position.
Cable Foot and Leg Press
Lie on the reformer with your feet in the cable straps and your body resting on the carriage. Bend both legs to move the carriage down the machine and then straighten both legs. Hold your legs in the straightened position with your knees nearly touching throughout this exercise. Once you've reached the straight-leg position, extend both ankles as if you were trying to stand on your tiptoes. Hold the position for several seconds and then relax your ankle extension and bend both knees to return to the starting position. Repeat for 10 repetitions.
Achilles Tendon Stretch
Lie on your back on the reformer with your torso resting on the carriage and your feet on the stationary foot bar. Be sure the balls of your feet are resting on the foot bar to allow for ankle movement. Your toes should be in the neutral position, meaning they should be pointing directly toward the ceiling. Inhale and relax your calf muscles slightly to allow your body weight to pull your body forward until your heels are under the foot bar. Exhale and push down on the bar with the balls of your feet until your heels move away from the foot bar. Repeat 10 times.
The Frog
Place both feet in the foot straps on the end of the cables with your heels together and both knees bent. Breathe out and push with both feet while keeping your heels together throughout the exercise. Continue pushing until your legs are nearly straight, but keep your heels together and your knees externally rotated throughout the motion. Inhale and bend your legs to return to the starting position. Repeat 10 times.
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