Pilates Reformer Exercises

For fitness freaks on the lookout for newer and more interesting forms of fitness exercises, the Pilates exercises have provided a perfect ally. Benefits of Pilates are several and they focus on strengthening the core muscles, increasing flexibility and especially concentrating on increasing the strength of the abdomen, hips, lower back and buttocks. Pilates exercises have become even more popular because they have variations as well. There are the Pilates mat exercises and the Pilates reformer exercises that you do at a specialized machine that has an attachment of pulleys and strings. In the article that follows we shall be looking into how to do these exercises by concentrating on different body parts.

Pilates Reformer Leg Exercises

There are several kinds of advanced Pilates exercises that can be performed, but in this next section we will be concentrating on the basics of using the Pilates reformer to tone and strengthen the legs. If one has a Pilates reformer machine, then they can do Pilates exercises at home. Here are some of the exercises to follow.

Lunges

1. Lie on the reformer machine and place one foot on the foot bar for this core exercise.
2. Bending the next leg, place it on the carriage and hold the foot up against the shoulder pad.
3. Now push off from the toe bar such that the back thigh comes down to the carriage.
4. Stay in this position for 15 - 20 seconds.
5. Let go and come back to the original position.
6. Now shift the entire weight into the front foot.
7. Drag the carriage so that the back thigh becomes open to the hip.

90 Degrees

1. Lie on your back and bring the legs together to the 90 degree position.
2. Now fix your hands into the side straps on both sides and take your arms down as far as possible.
3. Raising your head, shoulders and neck from the pad begin to pulse your arms.
4. Take them up and down in quick succession for a hundred counts.
5. Release and relax.

Rowing

1. Sit on the reformer so that you're facing the straps.
2. Holding the straps in your arms extend both the legs out to your front for this Pilates moves.
3. Now bending at the waist, try and reach for the toes.
4. Exhale deliberately and you'll be able to reach for the toes better and increase the stretch more.
5. Round your back and then come back slowly to the seated position as before.
6. Then bring the arms back to the waist and let go.
7. Release and relax.

Leg Circles

1. Lie on your back and place the feet in the straps.
2. Now tilting your pelvis forward bring your spine to a neutral position.
3. Extending one leg to the ceiling, point out the toe.
4. Begin to circle the leg out towards the side, then take it down and then back to the center.
5. Do as many repetitions as you can of this leg exercise.
6. Do the same on the other leg as well.

Frog Exercise

1. Place both feet into the straps together and join the heels.
2. Now take the heels out so that a 'V' is formed with the legs.
3. Now bending the knees draw in the inner thighs so that the soles of the feet are completely touching.
4. Extend, back out and bring in again.
5. Repeat 10 - 12 times.

Crunch

1. This is one of the best Pilates reformer ab exercises as well because it puts a lot of pressure on developing the core strength and the core muscles.
2. Lie on your back on the reformer machine and bend your knees such that the soles of the feet are placed flat on the bar.
3. Place your arms at the sides so that they are placed against the carriage.
4. Open your knees, keeping a hip width distance between them and bring your ankles together.
5. Point out the toes.
6. Now take your shoulders down to the platform till the back has a good stretch and is straight and long.
7. Breathe in and push your legs so that they are straight against the bar.
8. Now straighten the body.
9. Exhale and bend the knees to bring the body back to its original position.
10. Breathe in and push the legs out then breathe out and bend the knees again.
11. Do this 8 - 10 times. You'll feel a stretch in the abs and core muscles. This is one of the best abdominal exercises that you'll find.

You can get yourself a Pilates reformer exercise chart and sketch out a schedule for yourself. These were only a few basic Pilates reformer exercises that you can use as a sample or as pilates exercises for beginners and start out with the training.