Reverse Plank & Flexion | Reformer Pilates in 3D
Support through both hands, extend the legs and lift the chest.
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Preparation
Face away from the bar, support it with both hands and place the feet on the carriage. Avoid shrugging or concentrating the load at the wrists.
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
Face away from the bar, support it with both hands and place the feet on the carriage. Avoid shrugging or concentrating the load at the wrists.
Breathing example: Breathe comfortably
2. Movement
Support through both hands, extend the legs and lift the chest.
Breathing example: Exhale
3. Observe
Keep the hands supportive without locking the elbows.
Breathing example: Keep breathing
4. Complete the cycle
Draw the hips between the hands towards the inside of the bar while returning the carriage.
Breathing example: Inhale
Observation points
Keep the hands supportive without locking the elbows.
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.