Hip Adduction | Reformer Pilates in 3D
Draw the knee on the carriage towards the fixed foot.
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Preparation
Place the selected knee on the carriage and support the opposite foot on the side frame. Keep the upper body upright.
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
Place the selected knee on the carriage and support the opposite foot on the side frame. Keep the upper body upright.
Breathing example: Breathe comfortably
2. Movement
Draw the knee on the carriage towards the fixed foot.
Breathing example: Exhale
3. Observe
Avoid leaning the trunk sideways to pull the carriage.
Breathing example: Keep breathing
4. Complete the cycle
Maintain the height of the upper body as the carriage returns outwards.
Breathing example: Inhale
Observation points
Avoid leaning the trunk sideways to pull the carriage.
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.