Pilates is a system of core-driven, movement-based exercises invented and developed by Joseph Pilates. The method comprises training on the mat and various signature pieces of equipment such as the cadillac, chair, ladder barrel and universal reformer. Of all Pilates apparatuses, the reformer is the most versatile. It uses a system of pulleys and springs to create flow and resistance, allowing fundamental to advanced movements in a full range of positions, according to Rael Isacowitz's book, "Pilates."
Parallel Heels
Footwork is often incorporated into a warm-up on the reformer because it helps transition into bodywork. Parallel heels is a basic exercise that engages the hamstrings and quadriceps, enhances pelvic-lumbar stabilization and develops strength in the knee and hip extensors. Lie in a supine position on the reformer with your heels hips-width apart on the foot bar. Put your spine in a neutral position, engage your abdominals and maintain both for the entire exercise. Keep your arms relaxed at your sides. Inhale. As you exhale, extend your legs fully through the hips and knees. Keep your body stable. Inhale and return to the starting position with control. Don't allow the carriage to hit the stopper.
Flat Back
Flat back is an intermediate, heavy-resistance abdominal exercise that also focuses on the back extensors and hip flexors. Trunk stabilization is another objective. Place a Pilates box sideways on the reformer's carriage and sit on its front edge. Put your feet under the feet straps. Interlace your fingers, placing your hands behind your head, elbows wide. For a more advanced exercise, reach your arms straight up overhead. Bend your knees and exhale, abdominals engaged. Inhale and recline your torso back so your body is at a 45 degree angle to the reformer from your head --- or your extended hands --- to your pelvis. Exhale and return your body to its starting position with control.
Backstroke
The backstroke on the reformer is a light-resistance, advanced exercise requiring total body strength and coordination. It targets the abdominals, increases shoulder control and stabilizes the pelvic-lumbar region. Place the Pilates box on the carriage lengthwise. Lie on it with your shoulders just beyond the box's back edge. Hold the straps with fisted hands, elbows to the outside. Put your legs in tabletop position. Point your toes. Exhale, engaging your abdominals and lifting your trunk so your spine is fully flexed. Inhale. Extend your arms and legs up toward the ceiling. Turn your legs out, exhale and bring your arms and legs out and around in a circle so that they're fully extended toward the opposite wall. Pause, inhale and return to the starting position.
Elephant
The elephant is a basic reformer move that integrates the entire body. Its focus is on the abdominal muscles and back extensors, but it also develops shoulder and hamstring flexibility. Stand on the reformer carriage with your feet hips-width apart, heels against the shoulder rests and hands on the foot bar. Your legs should be straight and your upper body should be hinged forward at a 45 degree angle from the hips. Keep your feet flat, but slightly lift your toes. Exhale. Inhale and slide the carriage back, using your hip joint as a hinge and driving the movement with your abdominal muscles. Exhale, draw your core in and bring the carriage forward to its starting position.
References
- "Pilates"; Rael Isacowitz; 2006
- "The Pilates Method of Body Conditioning"; Sean P. Gallagher and Romana Kryzanowska; 1999
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