Pilates Reformer Workout with a Fitness Circle

Introduction

• Instructor: Michelle
• Focus: Upper body, spine movements, abdominals, arms
• Equipment: Pilates reformer and fitness circle
• Preparation:
  • Have reformer box nearby
  • Foot bar down and out of the way
  • Adjust springs: Start with blue and red, adjust as needed

Warm-Up: Arm Work

• Setup: Attach fitness circle to straps
  • Use smaller loop for secure fit
• Exercise:
  • Facing backwards, legs through shoulder rests
  • Forward fold for spinal flexion, not hamstring stretch
  • Arm rows: elbows wide, ring to chest
  • Outward pull on ring for back extension
  • Flex spine: lean away, re-stack
  • Combine spinal flexion and extension

Circular Motion

• Engage obliques through circular movements
• Clockwise and counter-clockwise directions
• Use the ring to stabilize arms

Bicep Curls

• Variations:
  • Sitting tall: lift ring overhead and return
  • Roll back into C curve, perform curls
• Challenge:
  • Sit tall, roll back, and extend
  • Optional head extension for deeper stretch

Single Strap Work

• Setup:
  • Switch to single strap, adjust to lighter spring
• Position Options:
  • Crisscross legs, kneel, or kneeling with one foot forward
• Exercises:
  • Push ring forward/back, maintain balance
  • Half-twist towards rope, return
  • Arm circles: Straight and reversed

Side Kneeling Arm Work

• Setup:
  • Choose sitting or kneeling position
• Exercises:
  • Extend arms, ring to chest
  • Ring overhead, side bends
  • Full range side bends side to side

Twist with Ring

• Setup:
  • Use ring for controlled twist
• Exercise:
  • Deep twist towards and away from foot bar
• Benefits:
  • Engage abs, controlled range of motion

Seated Box Work

• Setup:
  • Box on reformer, toes under foot strap
• Exercises:
  • Spinal extension with ring
  • Flex spine, pull ring, and extend
  • Bent elbow squeeze and rotate
  • Straight arm halo twist

Hinging and Head in Ring

• Setup:
  • Use ring to stabilize head
• Exercises:
  • Hinge with head pressing into ring
  • Straight arm hinge
• Focus:
  • Maintain alignment, avoid head dipping

Tree Variation

• Setup:
  • One foot under strap, other on ring
• Exercises:
  • Leg swings to open hamstrings
  • Roll back with straight leg
  • Add back extension, use ring support

Mermaid on Box

• Setup:
  • Side knee position, opposite hip off box
• Exercises:
  • Small side bends
  • Rotate to face front/back
  • Full rotation, keeping ring centered
  • Pulses with ring above chest

Conclusion

• Finish with forward stretch on the box
• Encouragement to like, comment, subscribe

These notes capture the main points and exercises performed during the Pilates workout led by Michelle. The workout effectively targets the upper body, back, and core using a reformer and fitness circle, providing a comprehensive session focusing on strength, flexibility, and balance.