Pilates Reformer Class - Level One

Jul 1, 2024

Pilates Reformer Class - Level One

Introduction

  • Welcome to the class by "For Pilates Sake"
  • Today's focus: Level one reformer pilates
  • Starting with footwork exercises

Footwork Exercises

Pilates V Position

  • Lay down in Pilates V position
  • 3 fingers width between big toe mounds
  • Heels together, avoid overextension at ankle joint
  • Feel feedback into arches when pushing into the foot bar
  • Begin with 3 big breaths to settle on the reformer bed

Exercise Sequence

  1. Inhale & Push: Push into feet, breathe into ribs, stretch fully
  2. Exhale & Return: Return to the starting position
  3. Inhale Oppositely: Feel the opposition between push of feet and breath lifting
  4. Switch to Bird on a Perch: Exhale to contract hips, pick feet up
  5. Stretch & Return: Inhale to stretch, exhale to return; long bones over the foot bar
  6. Switch to Heels: Exhale to switch, push into the foot bar slightly before movement

100’s Exercise

  • Push into handles to find flexion at T12
  • Exhale, push back from handles
  • Inhale for 5 counts, exhale for 5 counts
  • Focus on ankles: slight flexion and soft knees
  • Curl forward into handles

Frog and Leg Circles

  • Transition: Remove springs, prepare for frog and leg circles
  • Keep arms by your side
  • Pilates V Position: Initiate leg movement while keeping bed stationary
  1. Inhale & Stretch: Keep feet constant, use hips for power
  2. Hip vs. Knee Extension: Focus on hip extension, keep feet in position
  3. Leg Circles: Inhale to open legs, exhale to bring them back without lifting feet
  4. Direction Switch: Inhale down, exhale up

Stomach Massage

  • Prepare pads, foot bar up
  • Begin with bum off pads
  • Hands to front: Drive hips back, lower heels, then lift
  • Remove one spring, hands on shoulder blocks if small
  • Use breath to maintain shoulder girdle stability

Short Box - Round Back and Flat Back

  • Place short box, sit hip-width apart
  • Feet on strap, initiate from pelvis
  1. Round Back: Inhale to rotate hips, exhale up
  2. Flat Back: Bar over head, maintain soft knees, avoid leaning back
  3. Extension & Flexion: Use flexor muscles for controlled movements

Elephant

  • Headrest and foot bar up
  1. Ribs Forward, Pelvis Down: Flex spine from front line
  2. Push Heels Down: Keep spine flexed
  3. Smooth Movement: Avoid moving carriage with feet

Knee Stretches

  1. Toes Flexed Forward: Heels back, ribs forward
  2. Sacrum Under: Contract to open lumbar spine
  3. Sits Bones Wide: Maintain tail curled in
  4. Arch Variation: Pelvis back, ribs forward

Running

  • Feet together in parallel
  • Running Mechanism: Feel suspension in hip joint, not just ankles
  • Use breath to maintain smooth motion

Bottom Lift

  1. Rotation: Externally rotate femur bones
  2. Breath & Suspension: Use breath to lift and return
  3. Container Awareness: Maintain body control throughout

Conclusion

  • Roll spine, stretch, and pat on the back
  • Encouragement to like and subscribe