For Pilates Sake - Level One Reformer Exercises

Introduction

• Focus: Level-one reformer exercises
• Emphasis on flow and pace

Warm-Up and Initial Exercises

Footwork

• Starting Position: Sit on the corner of the mat, lay down, feet in Pilates V position
• Movement: Inhale to extend legs, exhale to return
• Key Points:
  • Stand strongly on balls of feet
  • Keep heels steady, pelvis neutral
  • Avoid hyper-extension of the knees
  • Inhale to expand spring, exhale to close spring
• Foot Position Changes:
  • Move from balls to arches of feet, then to heels
  • Focus on strong arms pressing into the mat for tricep engagement

Exercises on the Reformer

The 100s

• Setup: Remove foot bar, grab handles, semi-roll up
• Breathing: Inhale for 5 counts, exhale for 5 counts
• Key Points:
  • Watch abdominals, texture organs and tissues
  • Use handles to lift slightly, modify by pulling in knees if tired

Leg Circles & Frogs

• Detach: Add extender straps or use double loops if available
• Frogs:
  • Starting in neutral pelvis, move femurs in hips to send legs away
  • Avoid driving reformer with knees; use ball-and-socket motion
• Leg Circles:
  • Inhale to open legs, exhale to bring them together
  • Avoid large movements; keep hamstrings engaged
  • Reverse direction after three circles

Stomach Massage

• Setup: Bar up, four springs for round back (three springs for arch back)
• Round Back:
  • Arms press into reformer, stabilize shoulders
  • Focus on knee position and heel lowering
• Arch Back:
  • Hands on shoulder blocks, keep elbows soft
  • Inhale to lift heart, resist knee movement

Short Box Series

• Setup: Box over shoulder blocks, foot bar down, two springs
• Round Back:
  • Knees bent, roll pelvis back inhaling, exhale to return
  • Option to extend all the way back
• Flat Back:
  • Inhale to tip back, exhale to return
  • Maintain knee bend, avoid locking knees

Elephant

• Setup: Headrest up, foot bar up, two springs
• Movement: Inhale to open a few inches, exhale to return
• Key Points: Avoid heel-to-ball rocking motion, stay anchored on heels

Knee Stretches

• Setup: Knees down, heels against shoulder blocks
• Round Back: Inhale out, exhale in for eight reps
• Arch Back: Extend spine, reach heart and tail in opposite directions

Running

• Setup: Four springs, balls of feet on bar
• Movement: Inhale and exhale cycles, both feet equally engaged

Bottom Lift

• Setup: Arches or heels on bar corner
• Position: Neutral pelvis, lift slightly
• Movement: Resist knee motions on inhaling and exhaling

Conclusion

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