The Pilates reformer is one of the earliest, and most common, pieces of Pilates equipment. The machine, which provides a full-body strength and flexibility workout, features a gliding carriage, an upper- and lower-body cable pulley system and a set of springs that control the exercise resistance. Exercising on the Pilates reformer requires skill and an eye for subtlety. The machine's foot bar and shoulder pads adjust according to your leg and torso length. Maximize your workout by using the appropriate settings and moving with fluidity and control.
Set it Up
Step 1
Adjust the reformer foot bar. Slide it along the notches on the carriage frame. Check your leg position to make sure it is at a 90-degree angle when you are lying in the supine position.
Step 2
Attach and adjust the shoulder rests. Link the rests to the width of your shoulders by sliding their square posts into the square holes in the carriage.
Step 3
Adjust the head rest according to your comfort level. If your neck gets stiff when you are in the supine position, place the head rest at a slight angle.
Step 4
Run the straps or cables through the posts behind the shoulder pads.
Perform the Hundred
Step 1
Find the springs. They are located under the foot bar.
Step 2
Attach the springs. Affix one blue and one green spring to the reformer carriage.
Step 3
Lie supine with your shoulders against the shoulder rests. Reach behind, grab the straps and pull them down by your sides, keeping your arms extended. Lift your legs and bend your knees, placing them in a table top position.
Step 4
Inhale and nod your head, as if you were saying "Yes." Exhale, engage your abdominal muscles and lift your head and shoulders from the carriage.
Step 5
Pump your arms up and down. Do this as if you were pressing down on heavy springs. Breathe in for five counts and out for five counts. Keep your head lifted and repeat the cycle 10 times.
Tips and Warnings
- Progress the hundred exercise by extending your legs. Keep your abdominal muscles engaged at all times during the exercise.
- Make sure that you have at least one spring attached before lying on the carriage. Reformers may vary by manufacturer. Check the manual before setting up the machine.
Things You'll Need
- Pilates reformer
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