Pilates is a method of physical conditioning created by Joseph Pilates in the early 20th century. The Pilates method involves mat exercises as well as those that are equipment-based. The Reformer is a piece of Pilates equipment that uses a sliding carriage and foot bar and provides resistance through pulleys, straps and springs. The Reformer allows you to perform many of the Pilates mat exercises. Use a Reformer under the supervision of a trained Pilates instructor. The machine poses a risk for injuries if used incorrectly.
Footwork
Footwork exercises are a series of activities that engage your transversus abdominis, stabilize your obliques and strengthen your vastus medialis and lateralis, which are muscles in your quadriceps that keep your knees tracking forward. The Footwork series serves as a warm-up to other Pilates exercises. Exercises include; toes apart, heels together; wrap toes on bar; heels on bar; high half toe; and lower and lift. Each exercise involves lying on the carriage with your legs extended and feet resting on the footbar.
Pilates 100
The Pilates 100 mimics the mat version of the exercise with the addition of straps to provide resistance. It provides a warm-up for your core muscles and activates your rectus and transversus abdominis. Begin with both knees bent above your hips, with your hands in the straps and both elbows bent at 90-degree angles. Extend your arms above your abdominal wall and pump your arms vigorously, inhaling for five counts and exhaling for five counts. Complete 10 repetitions. For an advanced variation, extend both legs out straight at a 45-degree angle as you perform the exercise.
Bend and Stretch
The Bend and Stretch is unique to the Reformer apparatus and does not have a mat exercise equivalent. This exercise engages your transversus abdominis and strengthens your hip extensors and quadriceps muscles. There are three variations of this exercise, which are based on your foot rotation: parallel, laterally rotated and medially rotated. Begin lying on the carriage with your knees bent at 90-degree angles and your feet placed in the straps. Extend your legs to move the carriage and lower both legs to a 45-degree angle. Bend your knees and flex your feet, bringing the carriage back to the starting position. Complete 10 repetitions with your feet in each rotation.
Adductor Stretch
The Adductor Stretch strengthens your transversus abdominis, hip flexors, hip extensors and adductors. Begin lying on the carriage with your feet in the straps and both legs extended straight to 45-degree angles. Hinge your legs up to the ceiling and adduct both legs away from each other as low as possible. Bring both legs together and lower back to you starting position. Complete five repetitions.
References
- Pilates-Back-Exercise-Joint.com: Pilates Reformer Workout
- "Essential Reformer: Stott Pilates"; Merrithew Corporation; 2003
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