Frog | Reformer Pilates in 3D
Reach the heels away and extend both legs diagonally forwards.
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Preparation
Lie on your back with both feet in straps. Bring the heels together and bend the knees outwards within a comfortable hip rotation.
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 in straps. Bring the heels together and bend the knees outwards within a comfortable hip rotation.
Breathing example: Breathe comfortably
2. Movement
Reach the heels away and extend both legs diagonally forwards.
Breathing example: Exhale
3. Observe
Maintain the relationship between the pelvis and rib cage and keep both legs equally long.
Breathing example: Keep breathing
4. Complete the cycle
Keep the heels together as the hips and knees fold back into the starting position.
Breathing example: Inhale
Observation points
Maintain the relationship between the pelvis and rib cage and keep both legs equally long.
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.