Pilates is a method of fitness training that can be applied to body-weight exercises on a mat or done on specialized equipment. High-quality Pilates equipment manufacturers include Gratz, Peak, Balanced Body and Stott. Each of these companies makes a version of the "Reformer," invented by Joseph Pilates. The Reformer features a sliding carriage that moves smoothly along two tracks, with varying degrees of tension provided by springs that attach to the carriage. Cords serve as arm straps and foot straps.
Step 1
Attach three springs under the foot bar of the Reformer. Choose two heavy springs and one lighter spring, or three heavy springs for more resistance.
Step 2
Lie on your back on the carriage of the machine, placing your feet on the foot bar. Your head should be in the headrest, and the headrest should be angled up. Your shoulders will press gently into the shoulder pads.
Step 3
Adjust the foot bar to a position that puts your knees at a 90-degree angle when the spring tension is released.
Step 4
Place your heels on the on the foot bar ,and keep your legs parallel. Push and bend your legs, gliding smoothly from bent knees to straight legs. Change your footwork to move your heels out wide to the ends of the foot bar, then end with your feet and legs turned out into a small "V" shape with your toes on the bar. Do 10 to 15 repetitions of each foot and leg position.
Step 5
Adjust the cords attached to the pulleys at the top of the Reformer. When you lie face-up and put the cord loops on your feet, you should be able to stretch your legs to a comfortable position toward the ceiling.
Step 6
Remove one of the springs, leaving two attached.
Step 7
Inhale, then raise your legs by creasing at the hips to stretch your hamstrings. Exhale, then press your legs away and down to a 45-degree angle at the hips while drawing in your navel and holding your spine in a neutral position. Do this motion 10 to 15 times.
Step 8
Remove the loops from your feet, and return your feet to the foot bar
Step 9
Adjust the cords and loops to shorten slightly, then place your hands in the loops. Prepare to perform a classic Pilates abdominal and breathing exercise, "The Hundred," by raising your legs toward the ceiling. Then, crunch up at your rib cage while raising your head and shoulders and looking below your navel.
Step 10
Pump your straight arms continuously and rhythmically to start The Hundred. Exhale fully through your mouth for five counts, then inhale through your nose for five counts. Do the breathing sequence 10 times, trying not to bounce your body or grip with the muscles of your lower body.
Step 11
Perform the rest of your Pilates workout according to instructions included with your machine, or seek a qualified instructor to teach you various exercises among the hundreds that can be done on a Pilates Reformer.
Things You'll Need
- Reformer
References
- "Return to Life Through Contrology;" Joseph H. Pilates and William J Miller; 1945
- Pilates Insight: Reformer Overview
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