The Pilates reformer is a complex piece of equipment that was inspired by a simple idea. Joseph Pilates, the German who created the method, was living in England during World War I. He was sent to an internment camp, where he developed an exercise method that used the hospital bed springs for resistance.
The reformer consists of a spring and cable system, which works in conjunction with a movable platform known as the carriage. The springs are color-coded according to their level of resistance. In most cases, green is the lightest spring, followed by blue, then yellow, then red. The complexity of the reformer demands that it be performed under the supervision of a certified instructor. If you are using it on your own, start with the lighter springs, and progress when you have mastered the form.
Setting Up the Reformer
Step 1
Adjust the reformer foot bar. Most reformers have two to four notches on the inside of the frame that enable you to adjust the height of the bar according to your height and your abdominal strength. When lying on your back with your feet on the bar, your legs should be at a 45-degree angle.
Step 2
Adjust the springs. The springs are hooked to a spring bar, which is located under the foot bar. Beginners should start with one blue and one green spring.
Step 3
Attach the shoulder pads. Most reformers come with detachable shoulder rests. They have a square post that slides into a square hole on the carriage.
Step 4
Adjust the straps by lifting the head rest. The straps will be attached to a set of cleats. Lift the straps from the cleats and adjust them to the desired length. This will depend on your leg length, your strength and the particular exercise. Use a longer strap for leg work. Press the straps back into the cleats.
Step 5
Re-position and adjust the head rest. It can be placed in either a flat or an incline position. The incline position is often used by people with neck problems, who are uncomfortable when their head is flat on the mat. Most reformers have a notched adjustment block under the head rest. The block can be lifted so that the head rest rests against it.
Reformer Lower Body Sequence
Step 1
Lie on your back on the carriage with your knees bent. Align your shoulders with the shoulder pads.
Step 2
Place your feet on the foot bar and separate then so that they are hip width apart.
Step 3
Inhale to prepare. As you exhale, straighten your legs. Keep your feet on the foot bar, but push your heels toward the floor as if you were trying to flex your feet. Inhale, bend your knees and raise your heels, as if you were trying to point your toes.
Step 4
Remove one spring from the reformer. Reach for the overhead pulleys and place your feet in the foot straps. Press your heels together, but turn your feet away from each other, so that you are in a "turn out" position.
Step 5
Inhale, bend your knees so that each knee moves toward each armpit. Keep your heels together. Exhale, straighten your legs and squeeze your inner thighs together.
Tips and Warnings
- Engage your core during every movement and perform 10 to 20 repetitions. Consider taking a mat class to learn the basic principles.
- These are the most common set up instructions, but every machine is different. Consult the equipment manual to check for variations. Keep children and pets away from the reformer.
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