The Pilates reformer machine provides more than 500 exercises based on the work of Joseph Pilates, according to trainer Ellie Herman, author of "Ellie Herman's Pilates Reformer." The reformer with the Pilates long box accessory works your back and shoulder muscles while strengthening your core. Consult with your doctor when choosing a new exercise program.
Machine Setup
Step 1
Place the long box on the reformer with the short end butting against the shoulder rests.
Step 2
Attach one medium-to-heavy weight-resistance spring.
Step 3
Adjust your ropes so the handles or loops come to the edge of your shoulder rests.
Pulling Exercises
Step 1
Lie face down with your chest on the long box and your head toward the pulleys. Pull in your navel and press your hips against the box.
Step 2
Perform pole pulls by grasping the poles at the end of the machine and bending your arms to extend the spring and close the carriage. Allow your shoulder blades to slide toward your ears when your arms are straight. Pull your shoulders away from your ears as you bend your arms. Do 10 repetitions.
Step 3
Perform pulling straps by holding the ropes and pulling your arms, which are straight, back toward your tailbone. Exhale and lift your breastbone off the box as you pull back. Inhale and return to a flat position as you reach forward. Perform five repetitions.
Pushing Exercises
Step 1
Lie face down with your chest on the long box and your hands on the foot bar. Press your hips against the box and pull in your belly button. Look at the floor and slide your shoulders away from your ears.
Step 2
Perform triceps presses by extending your arms to extend the spring and move the carriage. Draw your shoulder blades down when you bend your arms to shorten the spring. Do 10 reps.
Step 3
Do the swan by extending your arms and then lifting your chest as you close your armpits to close the carriage. Circle your head slowly to the right and then to the left. Open your armpits and lower your belly onto the box, then bend your elbows to close the carriage. Perform three to five repetitions.
Tips and Warnings
- When your spine is parallel to the floor, hold your neck parallel to the floor. When you arch your back, lift your head slightly to mirror this arch.
- Breathe normally as you perform Pilates exercises. Do not hold your breath.
Things You'll Need
- Pilates reformer machine
- Pilates long box accessory
References
- "Ellie Herman's Pilates Reformer"; Ellie Herman; 2007
- "Pilates"; Rael Isacowitz; 2006
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