basic reformer

Basic Reformer

Basic ReformerA Beginning-level Users’ Manual

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Basic ReformerA Beginning-level Users’ Manual

Copyright © 2005 by Tom Floyd

All rights reserved. No part of this manual shall be re-distributed or used in other publications without authorization from Pilates Connections.

DisclaimerThe author of this manual has graduated from two different comprehensive Pilates certifica-tion programs. The author has taken due dilligence to not use or reveal copyrighted, trade-

marked, or otherwise proprietary information of any kind from these programs. Any resemblance of the instruction within to any other program of instruction is coincidental and reflects the fact that Pilates is a generic discipline, not owned by any individual or organiza-tion. It is inevitable and unavoidable that one course of instruction will contain resemblances

to others.

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ContentsIntroduction 1

Who Should Read this Manual 1Home vs. Studio Reformers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1There is more to Pilates than the Reformer! . . . . . . . . . . . . . . . . . . . . . . . .1What this manual is not . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1

Reformer Safety and Maintenance 2Organization of this Manual 3

Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Equipment Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Exercise Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Repetitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Technique . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Essential Ingredient . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Pitfalls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4Transition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

Pilates Principles 4Breathing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4Centering . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5Control . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5Concentration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5Flow . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6Precision . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

Basic Reformer Progression 7Basic Reformer Exercises 8

Footwork 8Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8Equipment Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8Exercise Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8Repetitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8Technique – Toes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9Technique – Arches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9Technique – Heels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10Technique – Tendon Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10Essential Ingredient . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11Pitfalls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11Transition to the Hundred . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

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The Hundred 12Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12Equipment Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12Exercise Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12Repetitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12Technique . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13Essential Ingredient . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13Pitfalls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14Transition to Leg Circles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

Leg Circles / Frog 15Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15Equipment Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15Exercise Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15Repetitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15Technique – Leg Circles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16Technique – Frog . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16Essential Ingredient . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17Pitfalls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17Transition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

Stomach Massage 18Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18Equipment Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18Exercise Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18Repetitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18Technique – Round Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18Technique – Straight Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19Technique – Reach Forward . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19Technique – Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20Essential Ingredient . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20Pitfalls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20Transition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20

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Short Box 21Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21Equipment Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21Exercise Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21Repetitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21Technique – Round Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22Technique – Straight Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22Technique – Side-to-Side . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23Technique – Twist and Reach . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23Technique – Tree . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24Essential Ingredient . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25Pitfalls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26Transition to Elephant . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26

Elephant 27Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27Equipment Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27Exercise Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27Repetitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27Technique . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28Essential Ingredient . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28Pitfalls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29Transition to Knee Stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29

Knee Stretches 29Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29Equipment Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29Exercise Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29Repetitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29Technique – Round Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30Technique – Arched Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30Essential Ingredient . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31Pitfalls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31Transition to Running 31

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Running 32Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32Equipment Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32Exercise Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32Repetitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32Technique . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32Essential Ingredient . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33Pitfalls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33Transition to Pelvic Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33

Pelvic Lift 34Purpose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34Equipment Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34Exercise Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34Repetitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34Technique . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35Essential Ingredient . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35Pitfalls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35

Introduction

Page 1 of 35 Who Should Read this Manual

Introduction

Who Should Read this ManualThis manual is for Pilates practitioners who wish to deepen their experience on the Reformer. It is not meant as a complete substitution for learning from a skilled, comprehensively certi-fied Pilates instructor. You simply cannot effectively learn Pilates without the instruction and feedback from an expert.

But, all the better if you own a Reformer and practice at home between your studio ses-sions! This manual will serve as a ready guide in case you have forgotten an exercise or a spe-cific cue.

You do not need to own a Reformer to benefit from this manual. If you take private ses-sions at a studio, or attend a group Reformer class, reading this manual can help you improve your exercise performance. In particular, it can stimulate questions that your trainer can address.

Home vs. Studio ReformersThis manual illustrates the use of a full-sized studio Reformer. If you own a smaller “home version,” some modifications in exercise setup or performance may be necessary.

If you are contemplating a purchase of a Reformer, consider the maxim that “you get what you pay for.” If you purchase a full-sized studio Reformer from a major manufacturer, you will be far more satisfied, learn the exercises more efficiently, and own a furniture-grade piece of equipment that will last a lifetime. Consider it an investment for a lifelong fitness program.

There is more to Pilates than the Reformer!Keep in mind that the Reformer is only one piece in a multi-faceted system of exercise. Opti-mal progress and benefits depend on doing matwork, as well as training on the other pieces of studio equipment. Pilates is an integrated discipline, meaning that the individual parts of the system add up to a greater whole than is possible than practicing merely one part.

So, even if the Reformer is the only piece of equipment available to you, at the very least incorporate matwork into your workout. All the better if you can add a chair and trapeze table (or wall unit) to your home studio.

What this manual is notStudying this manual will not qualify you as a Pilates instructor! There is only one way to become qualified as an instructor, and that is to enroll in a comprehensive certification pro-gram that ordinarily requires 600 - 800 hours to complete. You would not read a book on karate, and then call yourself a martial arts trainer! Likewise with Pilates.

Introduction

Page 2 of 35 Reformer Safety and Maintenance

Reformer Safety and MaintenanceBecause the Reformer is a moving piece of equipment with straps, springs, and other accesso-ries, accidents can happen. Ensure your own safety, as well as the safety of others, by observ-ing the following principles:• Regularly check hardware to ensure connections are secure. The hardware that connects

the foot strap to the frame (to secure the feet for the Short Box series) is especially prone to become loose.

• Ensure that the footbar is well seated into position. The supporting bar must be firmly seated on the appropriate ledge.

• When not in use, ensure that the springs are attached to the carriage. This prevents an acci-dent if an unwary individual should sit down on the carriage.

• When using the Short Box, ensure that the back edge of the box is between the shoulder blocks and metal hocks. This prevents the box from slipping off the carriage while in use. A tall individual may have to set the Reformer to a higher gear in order to straighten the legs.

• Do not straddle the Reformer with your legs, as it puts legs and groin in a vulnerable posi-tion.

• Always bring the carriage in to the home position before changing a spring. • Always remove all springs before changing the gear. Ensure the gear is firmly set into

position before attaching the springs.• Be sure the gear block is in the correct position. • When using the straps, make sure there are no twists. • Regularly check the straps for evenness in length. If uneven, adjust the strap mountings

under the carriage.• When using the long strap extensions, ensure the hardware is facing the outside, so they

stay away from the feet.• After each use, spray the upholstery with a diluted disinfectant, and wipe it down thor-

oughly.

Introduction

Page 3 of 35 Organization of this Manual

Organization of this ManualThe presentation of this manual breaks each exercise down into the following categories:

PurposeOne or more statements summarize the basic purpose and benefits of the exercise.

Equipment SetupReformer work begins with the correct setup of the equipment. Failure to do so will result in an inability to properly execute the exercise. Realizing during an exercise that the equipment is not properly set up results in loss of flow and exercise momentum. Memorize the equipment settings for each exercise so that the correct setup becomes second nature.• Footbar: Up, down, or an incremental position.• Gear: Set to accommodate an individual’s height or special condition concerning knees.• Springs: 1 - 4 depending on the exercise.• Straps: Different exercises require a variety of configurations with the straps. Some make

use of the attached wooden handles; others employ the “long straps,” which are short loops that extend the length of the straps. When not in use, the straps are either resting on the metal hocks behind the shoulder blocks or simply dropped into the “well” behind the carriage.

• Headrest: Up or down.• Reformer Box: When in use, set on top of the carriage either in long or short configura-

tion. Basic Reformer employs the “Short” box only.

Exercise SetupThis is the initial position the body assumes before movement begins. Ensure correct place-ment of the body to allow for optimum performance of the exercise.

RepetitionsPay strict attention to the prescribed number of repetitions. Nothing is gained by exercising past the prescribed limit. In some cases, tempo will increase during the second half of the rep-etitions.

Technique “Technique” refers to the basic instructions of the exercise. To facilitate learning, all cues have been carefully separated from the technique. Once the technique is understood, add the cues that follow to deepen the work.

Essential IngredientThe “Essential Ingredient” is the one cue that most clearly captures the essence of the exer-cise. No other cue matters if the “essential ingredient” is missing.

TipsThe “Tips” are additional cues that deepen the understanding of the exercise. It is best to focus on learning one cue at a time.

Introduction

Page 4 of 35 Pilates Principles

Pitfalls“Pitfalls” are common mistakes often made in performing an exercise. Often, the assimilation of a “tip” will solve the “pitfall” problem.

Transition“Transition” refers to the flow of one exercise to the one that follows. Every transition involves “economy of movement,” the eliminating of unnecessary motions. By paying atten-tion to transitions, we experience a higher-quality workout since we are focused on produc-tive, goal-oriented movement.

Pilates PrinciplesPracticing Pilates with correct technique alone will not produce satisfactory results. To gain the most from the method, you must understand and apply the six principles of the Pilates method to each exercise.

BreathingPilates, as with all movement, begins and ends with the breath. Nevertheless, many people hold their breath while exerting themselves physically.

As a general rule, we should coordinate breath with movement, inhaling on the lengthen-ing part of the movement, and exhaling on the return. For example, on Footwork, inhale to take the carriage out (lengthening), and then exhale to return. If you find the lengthening part of an exercise too difficult to perform on the inhalation, reverse the breath. The important thing is that the breath is energizing each movement. If in doubt, just breathe. Never hold your breath.

To properly execute each exercise, we must not only breathe, but breathe in a particular way. Ordinarily, we breathe with the use of the diaphragm, the belly “pooching” out with every inhalation. This diaphragmatic breath is necessary for the majority of our activities, but it is not the proper breathing technique for Pilates, as well as other rigorous physical activity.

The correct Pilates breath employs thoracic, rather than diaphragmatic, breathing. On the inhalation, instead of letting the belly pooch out, draw the abdominal muscles in and up, expanding the rib cage. On the exhalation, continue to draw the abs in and up while expelling all the air.

By breathing in this manner, you accomplish two things. First, you contract the deepest abdominal muscles, creating a “girdle” of support and protection around the low back. Sec-ond, because the ribs connect to the vertebrae, when you expand the rib cage, you also lengthen the spine. This is why it is preferable to inhale on the lengthening portion of the movement.

By breathing in this manner, you automatically create the “scoop” of the abdominals that is important to every exercise. Many instructors say “scoop the abs,” or “draw the naval to the spine,” but without breath awareness this instruction becomes nearly impossible to follow. If you do not breath thoracically, you cannot scoop the abs and continue to breathe. The scoop is then only possible if you hold your breath. Focus, instead, on the thoracic breath; the scoop will naturally take care of itself.

Introduction


CenteringIn Pilates, all movement emanates from your center – those deep, core muscles responsible for stability and posture. By breathing correctly, as explained above, you have already connected your breath to your center, or powerhouse.

But we must also learn to move from our center. Though every movement involves the legs, the exercise focus is on the core, instead. For instance, in Footwork, Frog, Stomach Mas-sage, and every exercise that involves pressing the carriage out with the legs, imagine it is the abdominals taking the carriage out, and the legs simply following the lead of the abs. So the exercise order is to draw the abdominals in and up, and then feel the legs press away in response.

By working “from” our center, we ensure that we move from a stable foundation. We fix our attention on our core, rather than the legs or other peripheral parts of the body.

ControlAs you work from your center, you must also control the movement.

The genius behind the Reformer is that it gets you moving in an anatomically correct man-ner, under the full support of the apparatus. But then, bit-by-bit, you remove elements of machine support, so that you must rely increasingly more on your own core strength to supply control.

Take Footwork, for example. With feet on the secure footbar, there is simply no way you will lose your alignment during the exercise. You do, though, exercise control by smoothly pressing the carriage in and out, without banging it. But when you proceed to Leg Circles and Frog, you replace the stability of the footbar with the instability of the straps. You must con-sciously control exactly where your legs and feet are.

Your body experiences additional challenges as you progress from supine (on the back) exercises, to sitting, standing, and kneeling, all of which create unique demands upon the body. In every new position, focus on maintaining stability and alignment while working through the correct range of motion.

ConcentrationIn order to achieve control over your body, you must apply mindful concentration to the task. Wandering minds produce sloppy movements. Focus the mind to the task at hand.

As a beginner in the Pilates method, you must first learn the technique of each exercise – the minimal instructions to perform the movement. Concentrate, and ensure that the body is actually doing what the instructions require – nothing more, nothing less. Then, apply these six principles to the movement. Finally, once you are practicing the movement with confi-dence, add the additional cues that follow the technique of each exercise.

Applying concentration to every element of the exercise is harder than it seems. If you let the mind slip, it may not affect an obvious technique, but did you forget to breathe or initiate the movement from your center? Mindful attention to every detail transforms the workout to a true “mind to body” experience.

Introduction


FlowThe flow of the work is where we find the artistry in the movement. Pay attention to the tran-sitions from one exercise to the next. Perform the transitions with no wasted movement.

While performing an exercise, flow one repetition into the next. Keep the carriage mov-ing, without hesitations and without jerking.

But focusing on flow results in more than artistry or beauty in movement. A proper flow intensifies the workout. Without wasted movements, the load remains in your core rather than being lost in the shuffle.

PrecisionPrecision encapsulates the whole experience, tying all the principles into one. You cannot flow in your workout if you are not applying the concentration of mind to body. You cannot control each movement without centering, or working from your core. You cannot work from your center without proper breathing, and you cannot do any of the above without precision.

The commitment to precision is a state of mind that demands exacting attention to every detail.You cannot chat your way through a workout. If that is what you want, join the local health club.

The Pilates method is a precise, exacting discipline, and the mastery of precision will carry over into daily life.

Introduction

Page 7 of 35 Basic Reformer Progression

Basic Reformer ProgressionExercise Footbar Springs1 Straps Headrest RepsFootwork (all versions) Up 3 - 4 On hocks Up 8 - 10Hundred Down 3 - 4 Hold handles Up 10 breaths Leg Circles / Frog Down 2 Long straps on feet Up 5 - 8Stomach Massage Series

Round Back Up 4 In well Up 5 - 10Straight Back Up 3 In well Up 5 - 10Reach Forward Up 2 In Well Up 3 - 5Stretch Up 2 In Well Up 1 - 3

Short Box SeriesRound Back Down 2 In Well Down 3 - 5Straight Back Down 2 In Well Down 3 - 5Side-to-Side Down 2 In Well Down 3Twist and Reach Down 2 In Well Down 3Tree Down 2 In Well Down 3

Elephant Up 2 In Well Up 5 - 8Knee Stretch Series

Round Back Up 2 In Well Up 8 - 10Arched Back Up 2 In Well Up 8 - 10

Running Up 3 - 4 In Well Up 20 - 30Pelvic Lift Up 3 - 4 In Well Up 8 - 10

1. Reduce spring settings if necessary according to individual needs and strength.

Basic Reformer Exercises

Page 8 of 35 Footwork


FootworkPurpose• To get the body moving in an anatomically correct manner under the full support of the

apparatus.• To warm up the body and prepare for the demands of the workout.• To begin correcting alignment imbalances by uniformly lengthening and stretching the

entire body.

Equipment Setup• Footbar: High Position• Gear: Position the gear so that while lying supine, with feet on the footbar, the knees are

above the hip joint. If experiencing knee problems, position the gear so that the knees remain forward of the hip joint.

• Springs: 3 - 4 (less, if necessary)• Straps: None in use. Handles should be on the hocks behind the shoulder rests. Ensure the

straps are not twisted.• Headrest: Up

Exercise SetupTo get on the Reformer, stand with the back of the calves against the frame, aligning yourself with the front edge of the carriage being even with your center. Step one foot forward, cross arms in front genie-style, and then lower yourself to the carriage with control (Fig. 1.1).

Lie on the back, head on the headrest and feet on the footbar as specified for each variation below (Fig.1.2).

Figure 1.1 Figure 1.2

Repetitions8 - 10 each foot position



Technique – Toes• Foot Placement: Base of the toes on the footbar, fist-width apart. Heels together and

lifted. Knees as wide as the shoulders (Fig. 1.3). • Movement: Press the carriage out, straightening the legs (Fig. 1.4). Return the carriage to

home, resisting the pull of the springs. Heels remain lifted throughout the exercise.


Technique – Arches• Foot Placement: Arches on the footbar, feet, knees, inner thighs together (Fig. 1.5).

Ensure that the feet do not collapse inward or outward.• Movement: Press the carriage out, straightening the legs, wrapping heels and toes around

the bar (Fig. 1.6). Return the carriage to home, resisting the pull of the springs.




Technique – Heels• Foot Placement: Edge of the heels on the footbar, feet, knees, inner thighs together. Flex

the feet, curling the toes toward the knees (Fig. 1.7). • Movement: Press the carriage out, straightening the legs, pressing strongly into the heels

(Fig. 1.8). Return the carriage to home, curling the toes toward the knees, resisting the pull of the springs.


Technique – Tendon Stretch• Foot Placement: Base of the toes on the footbar, apart the width of two fingers. Heels

together and lifted. Straighten the legs to press out the carriage. Legs remain straight for the duration of the movement (Fig. 1.9).

• Movement: Slowly lower and lift the heels, deepening the abdominals in and up while lowering (Fig. 1.10)


Essential IngredientInitiate each movement from the lift of the powerhouse. Imagine the abdominals moving the carriage, the legs merely following the lead of the powerhouse.



Tips• Ensure the whole body is centered and aligned on the Reformer: feet centered on the foot-

bar, head and neck straight, shoulders and hips squarely placed on the carriage.• Maintain a neutral pelvis and spine while pressing the carriage out and in. • Deepen in and up through the abdominal wall.• If it is uncomfortable keeping the feet together for the arch and heel foot positions, sepa-

rate the feet a little and place a cushion or soft ball between the inner thighs. Then you can maintain inner thigh support with feet slightly apart.

Pitfalls• Initiating movement with the pelvis rather than the abdominals. • Hunching the shoulders.• Allowing the feet to wander.• Losing the support of the inner thighs.

Transition to the HundredLower the footbar with the foot: with one foot lift the footbar up while the other foot pushes the support bar forward (Fig. 1.11). Then, push the bar forward while reaching hands behind the shoulder blocks to hold the handles of the straps. Bring the upper arms to the sides, with forearms and fingertips reaching toward the ceiling (Fig. 1.12)



Page 12 of 35 The Hundred

The HundredPurpose• To advance the mat version of The Hundred by introducing the instability of a moveable

carriage and the opposition of hands and arms reaching long through the resisting straps.• To continue the correction of alignment imbalances begun by Footwork by uniformly

lengthening and stretching the entire body, without the stability of the footbar.• To promote deep, full breathing.

Equipment Setup• Footbar: Down• Springs: Same as used for Footwork, or less if heavier springs inhibit the vigorous pump-

ing of the arms.• Straps: Handles held in hands• Headrest: Up

Exercise SetupLying supine on the Reformer, shoulders slightly forward of the shoulder blocks, bring the knees over the hips (“table-top” position for legs). Bring chin toward chest to lift the head, straighten the arms long at the side, and extend the legs straight up toward the ceiling (Fig. 2.1).

Figure 2.1

Repetitions100, five arm pumps per inhalation, five per exhalation.



Technique Reach long through the finger tips, and vigorously pump the arms up and down, breathing deeply, five pumps per each inhalation, five pumps per each exhalation (Fig. 2.2).

Figure 2.2

Essential IngredientScoop the abdominals in and up while pumping the arms up and down.

Tips• Focus on the breath. Take full, deep breaths, ensuring that the abdominal muscles remain

scooped.• To enhance the scoop of the abdominals, imagine a heavy weight pressing into the mid-

section. To support the weight, the abdominals must draw in (navel toward spine) and lift up toward the rib cage. Further, imagine the weight getting heavier each breath; the abdominals must work progressively harder to support the “weight.”

• Reach long through the fingertips while pumping the arms. Imagine a wall an inch away from those reaching fingers and lengthen the arms, wrists, and fingers to reach the wall. The longer you reach, the less the carriage will move.

• Pump the arms vigorously above and below the abdominal wall.• Maintain straight arms without flapping the hands from the wrists or the forearms from the

elbows. Feel the pumping motion originate from the strong muscles of the mid back.• Keep the back of the neck long, gently nodding the chin toward the chest.• Maintain a stable torso. The only movement should be from the pumping arms.• For a less intense variation, keep the legs in the “table-top” position (Fig. 2.3).• As strength allows, gradually bring the legs down to a lower angle. Ensure that the legs go

only so far down that the low back does not arch (Fig. 2.4).




Pitfalls• Straining the neck. Maintain length in the back of the neck, but put the head down if strain

continues.• Bringing the legs down too low, creating an arch in the back.• Hunching the shoulders.• Allowing the carriage to move too much.

Transition to Leg CirclesSit up with both feet on the floor on the same side of the Reformer. Stand up, set two springs, and attach the long straps to the leather straps, ensuring that the long straps go through both the handle and loop of the leather strap. Make sure the straps are straight (no twists) and the hardware is facing toward the outside. Place the loops on the hocks behind the shoulder blocks, lie supine on the Reformer, and place the loops on each foot, toward the heel.


Page 15 of 35 Leg Circles / Frog

Leg Circles / FrogPurpose• To challenge the body to stabilize from the core, as the feet no longer rest on the stable

footbar.• To initiate each movement from the core, or the powerhouse.

Equipment Setup• Footbar: Down• Springs: 2• Straps: Long straps attached, strung through both handle and loop• Headrest: Up

Exercise SetupLie supine on the Reformer with long straps inserted on the feet, heels together, toes apart, knees shoulder-width apart (“frog” position). Ensure the tailbone is in contact with the car-riage (Fig. 3.1). With heels remaining together, extend the legs to a 45-degree angle (Fig. 3.2).


Repetitions5 - 8



Technique – Leg CirclesBring the straight legs up to a 90-degree angle, open the feet to the width of the frame (Fig. 3.3), and circle them back down to the 45-degree starting point. Reverse directions after spec-ified repetitions.

Technique – FrogBend the legs, bringing the knees toward the shoulders (Fig. 3.4), and then extend the legs to the 45-degree angle (Fig. 3.5).




Essential IngredientInitiate each movement from the powerhouse. As legs reach away from the torso, scoop the abdominals in and up, feeling the abdominal wall lift and the spine lengthen.

Tips• Focus on working the legs symmetrically, through a controllable range of motion. If hav-

ing trouble with symmetry, reduce the range of motion.• Ensure that the tailbone presses into the carriage at all times.

Pitfalls• Too large range of motion – ensure the legs go only as high as the tail bone stays down on

the carriage (may be less than 90-degrees for some people) and no further than 45-degrees down (without allowing the shoulder blocks to “snap” the straps). Lateral motion is only to the width of the frame of the Reformer.

• Lack of symmetry – ensure legs circle in controlled arcs and legs “frog” in and out in a straight line at a 45-degree angle.

TransitionHold the loops with hands and remove the loops from the feet, dropping the loops in the “well” of the Reformer. Dismount from the Reformer, and place a non-slip pad lengthwise in the middle of the carriage near the footbar.


Page 18 of 35 Stomach Massage

Stomach MassagePurpose• To challenge core strength and stability by advancing Footwork and Frog to the seated

position.• To develop greater core awareness by emphasizing the role of the abdominals in pressing

the carriage in and out.• Important Contraindication: Stomach massage should not be performed by anyone who

has had a hip replacement. The loaded flexion is much too extreme.

Equipment Setup• Footbar: Up (if gripping in hip flexors, set to a lower position)• Springs: 4-3-2, reducing spring load for each version (modify according to need).• Straps: None• Headrest: Up

Exercise SetupSit near the front edge of the carriage (on a non-slip pad), and bring the feet up to the footbar, heels together, toes fist-width apart. Placement of hands varies, as shown below.

Repetitions• Round and Straight Back: 5 - 10• Reach Forward: 3 - 5• Stretch: 1 - 3

Technique – Round Back• Setup: With feet on the footbar, gently clasp the front edge of the carriage with the fin-

gers, holding as wide as possible. Round the spine, widen the elbows, and bring the shoul-ders in line with the hips (Fig. 4.1).

• Movement: Draw the abdominals in and up, straighten the legs to press the carriage out (Fig. 4.2), lower and lift the heels, and then bend the legs to return the carriage.




Technique – Straight Back• Setup: With feet on the footbar, reach the arms back and hold the top of each shoulder

block with the hands, palms facing each other (Fig. 4.3). Straighten the arms, and sit up tall, lengthening the spine and lifting the chest.

• Movement: Draw the abdominals in and up, straighten the legs to press the carriage out (Fig. 4.4), lower and lift the heels, and then bend the legs to return the carriage.


Technique – Reach Forward• Setup: With feet on the footbar, sit tall, reaching the arms forward and up 45-degrees (Fig.

4.5).• Movement: Draw the abdominals in and up, straighten the legs to press the carriage out

(Fig. 4.6), and then bend the legs to return the carriage.




Technique – Stretch• Setup: With feet on the footbar, hold the bar with straight arms, hands in line with the

shoulders (Fig. 4.7). • Movement: Straighten the legs to take the carriage out (Fig. 4.8), hold the stretch for a

moment, and then bend the legs to return the carriage.


Essential IngredientInitiate each movement by drawing the abdominals in and up. Imagine the scooping abdomi-nals controlling the carriage: as the abs draw back the carriage goes out, legs simply following the lead of the powerhouse.

Tips• Keep the shoulders over the hips (final stretch excluded).• Keep the knees as wide as the shoulders.• For Straight Back, use the arms as support, but rely primarily on the lift of the power

house. • Flow and deepen one version to the next. Feel the abdominal wall lifting and lengthening

with each version.

Pitfalls• Simply pressing the carriage out with the legs.• Leaning back, allowing the shoulders to go behind the hips.• Hyper extending the knees.

TransitionDismount from the Reformer, lower the footbar and the headrest, and place the Reformer box in the “short” position between the shoulder blocks and the hocks. Ensure that the box is squarely seated and against the hocks. Place a Reformer bar on the carriage next to the box.


Page 21 of 35 Short Box

Short BoxPurpose• To strengthen the core in the sitting position while challenging the powerhouse with flex-

ion, extension, and rotation.• To lengthen the hamstrings while challenging the core with asymmetrical movement

(Tree).

Equipment Setup• Footbar: Down• Gear: In general, same as session began with footwork, but if the legs are long it may be

necessary to set a higher gear so the pelvis has room to move on the box while the legs are straight.

• Springs: 2• Straps: None• Headrest: Down

Exercise SetupSit on the box, and straighten the legs with feet flexed under the straps (Fig. 5.1). Ensure that the pelvis is approximately one hands-width away from the back edge of the box.

Figure 5.1

RepetitionsRound and Straight, 3 - 5 Side-to-Side, Twist and Reach, Tree, 3



Technique – Round Back• Setup: Wrap the arms around the waist, and round the spine. Relax the head forward with

chin toward the chest (Fig. 5.2). • Movement: Roll back, maintaining a round spine (Fig. 5.3), and then roll forward to

return.


Technique – Straight Back• Setup: Sit tall, hold the bar with hands shoulder-width apart, finger tips reaching toward

the ceiling (Fig. 5.4). • Movement: Hinge back as far as possible without collapsing (Fig. 5.5), and then hinge for-

ward to return.




Technique – Side-to-Side• Setup: Sit tall, hold the bar high with hands shoulder-width apart, and lean forward (Fig.

5.6). • Movement: Maintaining the forward lean, reach diagonally toward the right front corner

of the box (Fig. 5.7), and then repeat to the other side.


Technique – Twist and Reach• Setup: Sit tall, hold the bar with hands shoulder-width apart, and reach the bar toward the

ceiling (Fig. 5.8). • Movement: Twist to the right, lean, and reach the right clavicle toward the right back cor-

ner of the box (Fig. 5.9), and then return to the upright position. Repeat to the other side.




Technique – Tree• Setup: Remove the right foot from the strap, sit tall, and clasp both hands behind the thigh

(Fig. 5.10). • Movement: Pressing the thigh into the hands, straighten and bend the leg three times (Fig.

5.11).

Figure 5.10 Figure 5.11Next, sitting tall with straight leg, walk the hands up the leg, draw the leg toward the torso, and bring the chin toward the chest (Fig.5.12). Hinge back, bringing the leg up, perpendic-ular to the floor (Fig. 5.13).




Walk the hands down the leg, allowing the torso to come parallel with the box (Fig. 5.14). To return, bring chin toward chest, reach through the right heel, and walk the hands up the leg and lifting the torso at the top. After prescribed repetitions, repeat with the other leg.

Fig. 5.14

Essential IngredientEnsure the pelvis is firmly anchored into the box, squared and leveled. To maintain pelvic sta-bility, the legs must actively support the exercise: feet firmly strapped, legs reaching long, inner thighs engaged.

Tips• Round Back: Maintain a rounded spine and curl “into” the powerhouse. On the beginning

level, this is a small movement; initially, go no further than half way. As strength improves, incrementally roll back further, going from flexion to extension (Fig. 5.15). When taking this exercise into extension, protect the neck by bringing the chin toward the chest before rolling up.

Figure 5.15



• Straight Back: Lift and lengthen the spine. Imagine the spine “telescoping” out of the hips while hinging back and forth.

• Side-to-Side: While leaning on the “long diagonal,” keep the feet and legs secure, while feeling equal length in both sides of the torso and equal weight in both hips.

• Twist and Reach: Think of Twist and Reach as the “inverse” to Side-to-Side. Same prin-ciples apply, except the torso leans while twisting. When twisting, emphasize the lift as much as the twist.

• Tree: Deepen into the powerhouse while walking up and down the leg. If necessary, per-form only “Half Tree” by omitting the walking up and down the leg. Ensure that the strapped leg is anchoring the torso, preventing any rotation of the pelvis.

Pitfalls• Sinking into the back. Keep the abdominals drawn in and up.• Feeling the load in the back rather than the abdominals. for each variation, ensure the

movement stays within a range the abdominals can control. If you feel it in your back, you have gone too far.

• Allowing the legs to move. The legs are like anchors, keeping the pelvis firmly in place• Side-to-Side is not a side bend. The lateral flexion is from the waist, not the abdominals.

Feel the length of the torso equally in both sides.• Allowing the opposite hip to come up in Side-to-Side and Twist and Reach. Use the reach-

ing legs to help anchor the pelvis.

Transition to ElephantStep off the Reformer, and remove the short box. Raise the headrest and the footbar. Stand on the floor next to the footbar, facing forward. Place the outside hand near the inside edge of the footbar and the inside foot on the carriage near the outside shoulder block (Fig. 1.16). Repeat the sequence with the other hand and foot, and allow the head to relax down (Fig. 1.17).



Page 27 of 35 Elephant

ElephantPurpose• To further challenge the core by advancing to the standing position.• To use the lift of the powerhouse to move the carriage.• To promote mobility of the legs out of the hip socket.

Equipment Setup• Footbar: Up• Springs: 2• Straps: None• Headrest: Up

Exercise SetupWith hands on the footbar shoulder-width apart, anchor each foot into the shoulder block. Lift the toes, pressing the heels heavily into the carriage. Let the head relax down, while rounding the low back. Lift through the powerhouse (Fig 6.1).

Figure 6.1

Repetitions5 - 8


Page 28 of 35 Elephant

Technique Press the carriage out by hinging the legs out of the hip socket (Fig. 6.2), and then pull the car-riage slowly in by lifting up through the powerhouse.

Figure 6.2

Essential IngredientThe lift of the powerhouse – ensure that the rounded low back is the high point, not the hips.

Tips• If legs are short, place a block in front of each shoulder block, and press the feet into the

added block (Fig 6.3).

Figure 6.3• Lift the rib cage into the back and remain motionless in the torso.• Ensure that the low back, not the hips, are the high point.• Think of the Elephant as a “five count” movement: Take the carriage out on “one,” lift

from the powerhouse on “two,” and slowly bring the carriage in for “three-four-five.” In other words, “short count out, lift, long count in.”

• Press heavily into the heels and lift the toes. You will work the calves and hamstrings more fully.


Page 29 of 35 Knee Stretches

Pitfalls• Allowing the hips to “pike” up, becoming the high point.• Pressing in and out using the arms and shoulders.• Allowing the hips to be uneven.

Transition to Knee StretchesLower the body to kneeling without moving the carriage.

Knee StretchesPurpose• Similar in movement to the Elephant, knee stretches continue to promote the mobility of

the legs out of the hip socket.• To deepen the connection of the powerhouse to the action of the legs.

Equipment Setup• Footbar: Up• Springs: 2• Straps: None• Headrest: Up

Exercise SetupWhile holding the footbar with straight arms, sit back on the heels (Fig. 7.1).

Figure 7.1

Repetitions8 - 10



Technique – Round Back• Setup: Sitting on the heels, round the spine and draw the abdominals in and up. Maintain

that shape, and bring the hips forward a few inches (Fig. 7.2)• Movement: Hinging the legs from the hip sockets, push the carriage out the length of the

shins (Fig. 7.3), and then pull it back in.


Technique – Arched Back• Setup: Sit back on the heels, lift the chest and look up, arching the upper back, and bring

the hips forward a few inches (Fig. 7.4).• Movement: Hinging the legs from the hip sockets, push the carriage out the length of the

shins (Fig. 7.5), and then pull it back in.




Essential IngredientHinging the legs from the hip socket. While pressing the carriage out, ensure the hips do not move. The legs freely move out of the hip socket.

Tips• The emphasis is on bringing the carriage in. Bring the carriage vigorously in with control.• Focus on maintaining the same shape for each version of the exercise.• Maintain long, straight arms without pushing with arms or shoulders.• Press through the heels to take the carriage out. Pull the carriage in when the legs are per-

pendicular to the carriage.

Pitfalls• Using the arms or shoulders to move the carriage. The torso should remain motionless

with legs hinging out of the hip socket.• Too much range of motion. Taking the carriage too far out results in loss of the “power-

house connection.”

Transition to RunningStep off the Reformer, add one or two springs, and then lie down with head on the headrest and feet on the footbar.


Page 32 of 35 Running

RunningPurposeTo stabilize the hips through the asymmetric pumping of the legs.

Equipment Setup• Footbar: Up• Springs: 3 - 4 (same as used for Footwork)• Straps: None• Headrest: Up

Exercise SetupWith feet on the bar, parallel and heels lifted, straighten the legs to take out the carriage (Fig. 8.1).

Figure 8.1

Repetitions20 - 30

Technique Pump one knee up while lowering the opposite heel. Rhythmically switch the legs back and forth (Fig. 8.2).

Figure 8.2


Page 33 of 35 Running

Essential IngredientPelvic stability. As the legs pump, ensure the hips remain still.

Tips• For pelvic stability, deepen the abdominals in and up. • Keep the knees pointed straight up, with heels lowering and lifting in line with the knees.• Work with a “springy” rhythm.

Pitfalls• Allowing the hips to sway.• Loosing the alignment of hips and heels.• Flopping, or dropping, the heels. Control the lower and lift of the heels.

Transition to Pelvic LiftBend the legs to return the carriage.


Page 34 of 35 Pelvic Lift

Pelvic LiftPurposeTo challenge the core to stabilize the hips.

Equipment Setup• Footbar: Up• Springs: 3 - 4 (same as Running)• Straps: None• Headrest: Up

Exercise SetupPlace each foot in the corner of the footbar, on the arches with heels angling inward. Without moving the carriage, roll the hips up off the carriage approximately three inches (or the width of your fist). Ensure the lowest ribs are pressed into the carriage (Fig. 9.1).

Figure 9.1

Repetitions5 - 10


Page 35 of 35 Pelvic Lift

Technique Straighten the legs to press out the carriage (Fig. 9.2). Bend the legs to return, keeping the pel-vis uniformly lifted. After the last repetition, roll the pelvis down without moving the carriage.

Figure 9.2

Essential IngredientEnsure that the pelvis remains uniformly lifted throughout the exercise.

Tips• Lengthen through the whole body while taking out the carriage.• Resist the carriage in, using the hamstrings.• Release all tension in the neck and shoulders.

Pitfalls• Allowing the hips to sag.• Hunching or tensing the shoulders.

basic reformer

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