When you are new to Pilates exercise, you probably learn the movements as you perform them on a mat. As you advance in your Pilates practice, you may use a piece of equipment known as a reformer. The reformer combines a gliding platform and a series of pulleys, springs and straps for resistance. As your platform slides along rails, the springs provide the resistance your body works against. This increased resistance helps improve muscle strength and tone, as opposed to moving only the weight of your body during Pilates. You can purchase a reformer for use at home or find one in most Pilates' studios.
Step 1
Adjust the distance for your platform to slide. Position your body so that when you lie on your back and place your feet on the footrest, your knees and hips are bent at a 90-degree angle when the platform is closest to the footrest. Stand up, getting off the reformer, and place the rubber carriage stopper into a hole on the glide rail that allows you to maintain a 90-degree angle position.
Step 2
Attach one to four springs to your reformer. Do not sit on the reformer while you adjust the spring tension. Grasp the springs near the footrest end of your reformer. Stretch the spring and insert the ball of the spring into the slot on the metal rod, which is the gear bar, to increase the amount of tension. Stretch the spring and remove the ball of the spring from the gear bar to decrease your tension. Choose your level of resistance based on your experience. Use fewer springs if you are new to the reformer and increase the number of springs as your strength improves.
Step 3
Place your hands on the foot rest and your feet on the platform to perform standing exercises such as a pike. Slide your feet toward and away from your body to strengthen your core.
Step 4
Grasp the resistance bands in your hands to perform face-up lying exercises. Position your arms at your sides with your palms facing down. Contract your stomach and extend your legs toward the ceiling. Lift your head and shoulders off the platform. Perform 100s by pulsing your arms up and down as you breathe. Inhale for five arm pumps and exhale for five arm pumps. Repeat 10 times for a total of 100 arm pumps.
Step 5
Lie face down and hold a resistance strap in each hand with your arms at your sides to perform lying-down exercises. Lift your arms and legs toward the ceiling to strengthen your back.
Tips and Warnings
- Move slowly and with control as you perform Pilates exercises. Tighten your core for every movement. Exhale as you exert and inhale as you release during the exercise. If you are new to using a reformer, seek the guidance of a certified Pilates instructor for proper safety and technique ideas. Allow one day of rest in between your reformer workouts for muscle recovery.
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