The Pilates reformer is by far the most well-known and popular piece of equipment in the Pilates system. In addition to the mat, the reformer exercises are a main part of the Pilates regimen in a studio setting. The reformer is extremely versatile, providing detailed resistance to help establish precision and flow. Ultimately the reformer is intended to train and strengthen the body in preparation for mat work. Below are a just few of the fundamental movements one can do own the reformer to gain strength and flexibility.
Frog
This reformer exercise helps to develop pelvic-lumbar stabilization and to strengthen the hip adductors. Usually performed on just 2 springs, the lighter resistance causes the smaller muscles to work to stabilize the carriage while moving. Inhale. Lie supine with the spine in a neutral position. Place the feet in the straps and bend the knees out to the sides, with the hips externally rotated. Softly flex the feet and press the heels together.
Exhale. Straighten the legs on a diagonal line at a 45 degree angle to the carriage. Inhale.
Bend the knees and return to the starting position. Be sure to stabilize the pelvic throughout the exercise and avoid bringing the knees to close to the chest, which cause the tailbone to lift.
Arm Circles
This exercise strengthens the elbow extensors, strengthens the triceps and develops trunk and scapula stabilization. The spring setting may vary according to strength, but 2 springs are usually ideal. Inhale. Lie supine on the reformer with a neutral spine and the knees and hips in a tabletop position. Hold the arms out to the sides in a T position, keeping the shoulders stable and placing the hands in the straps. Maintain slight tension in the straps, with the palms facing the sides of the body. Exhale. Adduct the arms and gently press them against the sides of the body. Internally rotate the arms so that the palms face the carriage. Inhale. Lift the arms up to a position perpendicular to the carriage. Return the arms to the starting T position.
Breaststroke Prep
This exercise is performed on the Pilates long box, which is placed on the carriage of the reformer. The long box provides a wide base of support and only one spring is used for light resistance. The Breaststroke Prep strengthens the back extensors, develops scapula stabilization and abdominal control. Inhale. Lie prone on the long box facing the foot bar, with the sternum at the front edge. Place the hands on the foot bar, shoulder-width apart. Direct the elbows out to the side and keep the body horizontal with the back extensors and hip extensors engaged. Exhale. Straighten the arms while elongating the entire body, moving horizontally. Alternately, you can extend the trunk into a moderate arch before inhaling and returning to the starting position.
