Running | Reformer Pilates in 3D
Lower the right heel while bending the left knee. Keep both forefeet on the bar.
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Preparation
Lie on your back with the balls of both feet on the bar. Extend the legs and raise both heels evenly.
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 the balls of both feet on the bar. Extend the legs and raise both heels evenly.
Breathing example: Breathe comfortably
2. Movement
Lower the right heel while bending the left knee. Keep both forefeet on the bar.
Breathing example: Exhale
3. Observe
Extend both legs briefly and bring the heels level before changing sides.
Breathing example: Inhale
4. Complete the cycle
Lower the left heel while bending the right knee, keeping the pelvis steady.
Breathing example: Exhale
Observation points
Extend both legs briefly and bring the heels level before changing sides.
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.