Reviewing five basic reformer exercises
Five exercises often done first in a reformer Pilates class. Use them to review movements you have learned, or as a check before teaching.
- About 13 min · 5 exercises
- Studio or home (reformer)
- Reformer
Suitable for: People taking classes and trainers
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 3 minFootwork
Changing the foot position, observe the knees and hips extending and the carriage travelling.
Next: Heel Raises
2 · about 2 minHeel Raises
Keeping the knee angle steady, raise and lower the heels using only the ankles.
Next: Pelvic Tilt
3 · about 2 minPelvic Tilt
Tilt the pelvis slightly backwards and return it, watching that the carriage stays still.
Next: Half Hip Lift
4 · about 3 minHalf Hip Lift
Tilt the pelvis backwards to lift the buttocks a little, then lower slowly while keeping the ribcage in place.
Next: Supine Arm Press
5 · about 3 minSupine Arm Press
While drawing the straps down by your sides, keep the position of the shoulders and ribs.
Points to keep in mind
- On a real machine, set the springs and bar as your instructor directs.
- The bar position and spring colours in the 3D are not settings for any particular equipment.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy