Joseph Pilates’ exercise methodology, originally called Contrology, is based on a series of mat exercises that demand precision, balance and control. To help practitioners learn the correct muscle activation and physical alignment required by each movement, Pilates invented several apparatuses, including the universal reformer, a widely used piece of Pilates equipment that combines springs, pulleys, straps and a sliding carriage. Its versatility helps condition your entire body without stressing your joints.
Parallel Heels
Parallel heels is a fundamental exercise from the footwork series that strengthens your hamstrings, quadriceps and hip and knee extensors. Select medium to heavy resistance. With the carriage positioned closest to the foot bar, lie on your back with a neutral spine, your arms relaxed at your sides and your head on the headrest. Inhale. Knees bent and hips flexed, place your heels on the foot bar, two to four inches apart and parallel. Exhale, extending through your knees and hips to straighten your legs and slide the carriage up. Keep your torso and hips stable. Inhale, bending your knees and flexing your hips to bring the carriage back, without allowing it to hit the stopper.
Prances
Prancing on the reformer warms up your feet and lower leg muscles in preparation for more advanced movements. Select medium to heavy resistance. Lie supine on the carriage with your head on the headrest and your arms relaxed at your sides. Place your toes on the foot bar, two to four inches apart and parallel, with your legs fully extended. Inhale, wrapping your toes around the bar, slightly raising your heels. Exhale, dropping one heel below the bar to slide the carriage down a few inches as you simultaneously raise your other heel and bend your knee. Inhale, transitioning through the starting position to switch foot and leg positions.
Bottom Lift
This exercise develops spinal articulation, abdominal control and hamstring strength. Select a medium resistance. With the carriage positioned closest to the foot bar, lie on your back with a neutral spine, your arms relaxed at your sides and your head on the headrest, which shouldn't be elevated. Inhale. With bent knees, place the balls of your feet on the foot bar, hip-width apart and parallel. Exhale, engaging your abdominal muscles. Tilt your pelvis toward your torso to flatten and then lift your lumbar spine. Engage your hamstrings and glutes to peel your back off the carriage, stopping at your shoulders. From your shoulders to your knees, your body should form an unbending line. Inhale. Exhale, returning with control, one vertebra at a time.
Long Spine
Long spine is another movement that develops spinal articulation, abdominal control and hamstring strength. Select light to medium resistance. With the carriage at the top of the reformer, lie on your back with a neutral spine, your legs pressed together, head on the headrest, arms relaxed at your sides and feet in the straps. Exhale, extending your legs straight out at a 60-degree angle. Inhale and lift your legs so they’re vertical, creating a 90-degree angle at your hips. Exhale. Without allowing the carriage to move, articulate through your spine to roll up onto your shoulders. Inhale. Part your legs slightly while maintaining your body’s vertical positioning. Exhale. Articulate your spine back down onto the carriage, bringing your legs to their starting position.
References
- “Pilates”; Rael Isacowitz; 2006
- "Ellie Herman's Pilates Reformer"; Ellie Herman; 2007
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