5 Pilates reformer exercises for a full-body workout | XpertsReviews.com

Pilates has become one of the hottest forms of workouts today and for good reason. This is a low-impact, beginner-friendly workout that helps strengthen and tone the core. Although Pilates can also be practiced without major equipment, it also requires a reformer. Pilates Reformer exercises are performed lying down on a sliding bed-like frame with springs – the Reformer machine. Here are some of the best Pilates reformer exercises to stay fit and in shape.

What is a Pilates reformer?

Joseph Hubertus Pilates, German fitness trainer, is the founder of the Pilates method. He developed Pilates reforming machines by adding springs to the bottom of hospital beds to rehabilitate injured soldiers without the use of force. The Pilates reformer features a flat platform that slides back and forth, and exercises can be performed while lying, sitting, kneeling, or standing on it. Below this platform, four or five springs are attached which provide varying degrees of resistance. The reformer bed contains shoulder blocks that support your head and neck, align your shoulders and help open your chest. An adjustable bar known as a foot bar is located at the spring end of the platform and helps strengthen the legs and upper body by placing the hands or feet on the foot bar and doing enter and exit the cart.

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5 Easy and Effective Pilates Reform Exercises You Must Try!

Here are some of the best Pilates reformer exercises to incorporate into your fitness routine for an effective full-body workout, as explained by Pilates instructor Anjali Chandiramani.

1. Leg Circles on the Pilates Reformer

• Attach 2 springs to the platform for an intense resistance workout. Now hook the extension straps into the handles.
• Lie gently on the platform with your knees bent and feet pointed.
• To secure your feet in the buckles, lift the straps above your head and slide each foot in one at a time.
• With your hands flat on the platform and your arms alongside your body, tense your pelvis.
• Start with your knees bent toward your chest, tailbone down, heels together, and toes slightly apart in a small V.
• Fully extend your legs so that they form a 45-degree angle to the platform.
• Keep your heels together and your toes pointed.
• Make sure your knees are inside the straps. To keep your lower back flat on the mat, contract your abs and squeeze your glutes.
• Start rotating your legs in small circles outward. Make sure your pelvis remains still and your legs rotate in a regular circle.
• After 6 repetitions, circle your legs in the opposite direction.

2. Frog on the Pilates Reformer

• Attach two springs to the platform to provide the appropriate resistance. Pass the extension straps through opposite ends of the foot bar.
• Stand on the platform with your feet pointed and knees bent.
• Lift the straps above your head, then insert one foot at a time through the loops to secure them.
• Press your pelvis down, keeping your arms long at your sides and your hands flat against the platform.
• Start with your knees bent toward your chest, tailbone down, heels together, and toes slightly apart in a small V.
• Fully extend your legs so they are at 60 degrees and at a 45 degree angle to the platform.
• Keep your heels pointed and together, and your toes pointed. Make sure the straps are positioned between your knees.
• Contract your glutes and pull in your abs to keep your lower back flat on the mat.
• Bend your knees toward your chest, tuck your tailbone, bring your heels together, spread your toes, and repeat.

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3. Reformers Footwork

• Attach 4 springs to the platform.
• Place yourself on the Pilates Reformer platform and lie on your back.
• Form a small V by placing the balls of your feet on the foot bar, heels together and toes apart.
• Raise your heels and widen your knees slightly so they line up with your middle toes.
• Place your arms at your sides, palms flat on the platform and shoulders against the shoulder blocks, pointing them away from your ears.
• Gaze at the foot bar while keeping your head down.
• Keeping your core in place and your lower back flat on the mat, straighten your legs and apply pressure to your glutes to push the reformer platform out.
• Hold this position for a moment. Firm your glutes.
• Push your feet against the foot bar, then bend your knees through the center of your feet before returning to the starting position with control.

4. Elephants on a Pilates Reformer

• Stand on the platform of the Pilates reformer. Flex your toes upward and press your heels against the shoulder blocks. With your elbows straight, place your palms on the foobar. Your hands should be shoulder-width apart.
• Pull your abs in to tuck your chin and round your tailbone underneath you. Pull under your armpits to press your shoulders down.
• Squeeze your glutes, engage your core, exhale and push the platform back.
• Just do hip movements. Return your hips slightly to slide the platform back while keeping your upper body still.
• Inhale and move the platform forward to its starting position, bringing your hips under you. Keep your lower back rounded and your shoulders down.

5. Run with the Pilates reformer

• Lie on your back on the Pilates reformer platform. Place your toes on the toe bar, feet together, arms extended to the sides and palms facing down.
• Straighten your legs.
• Lower your right heel and bend your left knee. Don’t let your knee roll inward or disengage your glutes.
• Come back up by lowering your left heel, straightening your left leg, bending your right knee, and raising your right heel.
• Keep changing. Make sure your knees don’t roll.

What are the benefits of Pilates Reformer exercises?

Here are some of the effective benefits of Pilates Reformer exercises explained by the expert.

1. Strengthens muscles and improves stability and flexibility

Pilates Reformer exercises target specific muscle groups to improve strength, particularly in the core, arms, legs and back. It also helps improve stability by engaging different muscles. It also improves flexibility and range of motion through controlled movements and stretches.

2. Improves posture

Promotes proper alignment and posture by strengthening core muscles and correcting muscle imbalances. If you work on a laptop most of the day and suffer from posture issues, incorporate Pilates reformer exercises into your fitness routine.

3. Supports Rehabilitation

If you’re recovering from an injury and looking for a low-impact, full-body workout, this exercise is for you. Start doing Pilates Reformer exercises, as these exercises provide low-impact resistance training, suitable for rehabilitation and injury prevention, allowing controlled movement that strengthens muscles.

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4. Improves coordination

Pilates Reformer exercises are all about precise movements and focusing on proper form, which helps improve coordination and the mind-body connection. Additionally, it also helps keep stress and anxiety away.

5. Versatility

Pilates is a great, low-impact full-body workout. Pilates Reformer exercises offer a wide range of exercises that can target various muscle groups and movement patterns, providing a complete full-body workout.

Are there any side effects of Pilates Reformer exercises?

Pilates Reformer exercises offer a holistic approach to fitness, addressing strength, flexibility, balance and coordination in a controlled and supportive environment. However, it is important to consult your doctor before incorporating these exercises into your fitness routine.