Footwork | Reformer Pilates in 3D
Press through the feet and extend the knees and hips together, moving the carriage away.
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Preparation
Lie on your back with both feet hip-width apart on the footbar and the knees bent. Align the knees and toes.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Lie on your back with both feet hip-width apart on the footbar and the knees bent. Align the knees and toes.
Breathing example: Breathe comfortably
2. Movement
Press through the feet and extend the knees and hips together, moving the carriage away.
Breathing example: Exhale
3. Observe
Keep the legs long without locking the knees or arching the lower back.
Breathing example: Keep breathing
4. Complete the cycle
Bend the knees and hips together to return the carriage slowly.
Breathing example: Inhale
Observation points
Keep the legs long without locking the knees or arching the lower back.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.