10 Pilates Reformer Exercises for Beginner Level
If you are looking to get into Pilates, there is no better place to start than on the Reformer. The Pilates Reformer is an excellent piece of equipment that uses springs, ropes, and a sliding carriage to provide a low-impact, challenging workout for your entire body.
1. Footwork
This is the foundational exercise to orient yourself with the Reformer. Start by sitting on the carriage with your hands on the shoulder rests. Place your feet on the foot bar and press down, straightening your legs before returning to the starting position.
2. Long Box
Lie on your stomach on the box, with your legs extended behind you and your arms holding on to the front of the box. Pull your shoulder blades down your back and then lift your arms and legs off the box before returning to the starting position.
3. Knee Stretches
Kneel on the carriage with your hands on the shoulder rests, then press down on the foot bar while moving the carriage back towards the stopper
4. Midback Series
While lying on your back with your feet on the bar, pull the carriage in with your knees bent, then roll up and down with your spine
5. The Hundred
Lie on your back with your legs in a table-top position, and your arms lifted off the ground. Pump your arms up and down for 100 beats while keeping your abs engaged
6. Coordination
While sitting on the carriage with the straps in your hand, alternate extending your arms and legs out and in while keeping your core engaged.
7. Hamstring Stretch
Lie on your back with your legs extended up towards the ceiling and your hands on the straps. Flex your feet and pull the straps towards your shoulders.
8. Short Spine Massage
Lie on your back with your feet in the straps and your knees bent towards your chest. Press the carriage out while arching upwards, then curl back in towards your chest.
9. Elephant
Stand on the carriage with your hands on the shoulder rests, then bend forward, press the carriage out, and then return to standing. Keep your core engaged and your legs straight.
10. Side Splits
While standing on the carriage with the handles, extend one leg out sideways while keeping your other leg straight. Return to standing position and switch sides.
FAQs
1. What is the Pilates Reformer?
The Pilates Reformer is a piece of exercise equipment made up of springs, ropes, and a sliding carriage. It provides resistance to help you build strength and flexibility.
2. Do I need experience to use the Pilates Reformer?
No, the Pilates Reformer is designed to be used by anyone, regardless of their experience level. However, if you are new to Pilates, it is recommended that you take a beginner class first.
3. Is the Pilates Reformer better than mat Pilates?
No, both the Pilates Reformer and mat Pilates are effective for building strength and flexibility. The primary difference is that the Reformer provides resistance through the use of springs, making it a bit more challenging.
4. Can the Pilates Reformer help with weight loss?
Yes, the Pilates Reformer can help you lose weight, as it is a low-impact workout that burns calories and builds muscle.
5. How often should I practice Pilates Reformer exercises?
You should practice Pilates Reformer exercises a few times a week to see results. It is recommended that you take at least one to two classes per week, or at least do a few exercises on your own at home.
Conclusion
The Pilates Reformer is an excellent piece of equipment for anyone looking to build strength, flexibility, and balance. With these ten beginner-level exercises, you can start your Pilates practice and see progress in no time.
