Pilates Reformer Workout
A Pilates reformer workout is one of the most popular workouts due to the increase in classes offered on this spring loaded machine. Pilates reformer benefits are plenty but mostly the reformer works to strengthen and correct posture of the legs and helps to realign the torso and increase strength in the upper body. Pilates Reformer Exercise Benefits: 1. Stretches and strengthens the muscles for a longer leaner look. 2. Works to correct muscular imbalances and realigns the spine through the spring loaded tension. 3. Corrects posture from the feet working up into the pelvis. 4. Corrects posture by strengthening the upper torso especially the back. 5. Fun and invigorating workout!
Pilates Reformer Workout For the Lower Body:FOOTWORK: Lying on the carriage work with your feet on the bar from the toes, arches, and heels completing 10-20 repetitions of each. Then work with the heels on the bar wide toes turned in and out.Make sure to keep your spine in neutral and control the carriage as you bring it in to the stopper. The footwork will work all aspects of the upper and lower legs correcting bad posture from the feet up to the pelvis. Use 2-4 full springs.
FROG IN LEG STRAPS: Put your feet in the straps and draw your heels together so your knees come out wide toward your armpits. Exhale as you push your heels straight out from your sitz bones keeping the feet together and in a small “V” as you extend the legs. Feel like you are zipping up a tight pair of jeans from your pelvis feeling the inner thighs draw together. Bend to come in and repeat for 10 repetitions. Use 1-2 full springs.
LEG CIRCLES IN STRAPS: Keeping the pelvis very still and spine in neutral throughout as you circle your legs out to the sides then down together and pull them back up to the center. Repeat the circles 6 times each direction. Be careful not to roll the pelvis side to side. Use 1-2 full springs.
EVE’S LUNGE: Place one foot on the footbar with the other leg kneeling on the carriage with the foot up against the shoulder pad. Open the carriage by pushing off the toebar and letting the back thigh reach down towards the carriage, hold the stretch and then shift the weight into the front foot on the bar and drag the carriage in with the back thigh still reaching down to open the hip. Use 1 ½ to 2 springs.
See my Pilates Reformer Workout for the Lower Body on YouTube!
Pilates Reformer Workout for the Upper Body and Core:PULLING STRAPS: Lying on the reformer bend your knees up at a 90 degree angle and hold the straps in your hands over your chest.Pull your straps with straight arms down by your side and then let them float back up over your chest. Repeat for 6 reps exhaling as you pull down and inhale as they come back up. Work from your back or through your shoulder blades. Add circles to this exercise for variety. Use 1-2 springs.
HUNDREDS: Lying on your back with legs bent up at a 90 degree angle pull the straps with your hands down by your side just above the abdominal floor and curl the head and shoulders up. You may keep the legs bent or, for more challenge, extend them out to a 45 degree angle. Pulse your arms up and down at the shoulder and breathe in for 5 counts and then out for 5 counts for 10 repetitions for a total of 100 breaths. Keep reaching the fingertips long away from you and fold under the chest to keep the abs working to keep the head lifted. Keep the head and torso very still as you pulse the arms and breathe. Use 1-2 springs.
HUG A TREE: Sitting up tall on the reformer with your bottom up against the shoulder pads and hands in straps facing the springs. Bring your arms out wide from your chest and wrap them in front of you like you are hugging a big tree. Keep the chest wide and work the arms from your back or shoulder blades apart and together as you hug for 6-8 reps. Use 1 spring. ROWING FRONT: Sit facing the springs holding the straps at your sides with your legs extended. Inhale as you sit tall and then exhale to reach forward and spine stretch forward reaching your nose to knees and hands to toes. Then inhale as you reach and sit back up simultaneously, then circle your arms and back down to your waist. Use the core or abdominal muscles to flex and then extend the spine throughout this exercise. Use 1-2 springs.
Check out my Pilates Reformer Workout for the upper body at YouTube!
|
