Pilates Reformer Workout for Beginners

0
315

If you’re ready to hop in the machine and try out new exercises, this article is for you. Here, we talk about the most effective Pilate reformer workout pieces for beginners. These are all easy-to-do activities that you can perform in the comfort of your own house.

Before we jump into the exercises, make sure you’re familiar with Pilates and its mechanism. If you already are, read on and learn about these great exercises.

Reformer Footwork

This exercise targets your adductors (fan-like muscles in the upper thigh), glutes (the muscle located at your buttocks), quads (the group of muscles on the front of your thighs), hamstrings, calves, and abs.

You can do this Pilates workout this way:
⦁ First, attach 2 to 3 springs to the platform for the necessary resistance.
⦁ Second, lie down on the Pilates platform and put your toes on the foot bar. Lift your heels and then open your knees a bit. Put your hands your side with your palms flat on the platform.
⦁ Next, stack your shoulders against the shoulder blocks. Then, look up.
⦁ Press the platform and straighten your knees to push your body up. You must hold this position for a moment.
⦁ Push your feet against the foot bar and then bend your knees, slowly getting back to the starting pose.
⦁ Repeat 15 times for 3 sets.
You can do the footwork in neutral spine and engaged abs. Try to aim for length, both in exhale and inhale. Your whole leg should work, particularly the back of your legs since this isn’t just a quad exercise.

Leg Circles

This Pilates reformer workout targets your abs, pelvis, quads, glutes, hamstrings, and calves.
You can do this Pilates workout this way:
⦁ Attach 2 springs to the platform to get the necessary resistance. Make sure to hook the extension straps to the other end of the foot bar.
⦁ Lie down with your knees bent and your feet pointed.
⦁ Lift the straps over your head. Slide one foot after another in order to secure your feet in the loop.
⦁ Press your pelvis down and place your hands by your side. Your palms should be flat on the platform. Slide up by pushing your body.
⦁ Completely extend your legs until they are 60 degrees with the platform. Make sure to keep your toes pointed and the straps fall between the knees.
⦁ Move your legs in small outward circles.
⦁ Repeat 5 times, and then circle your legs in the opposite direction.
⦁ Do 2 sets, 15 reps each.

The Frog

This exercise targets your abs, adductors, hamstrings, pelvis, and back.
⦁ You can do this Pilates workout this way:
⦁ First, you have to attach the straps to the reformer and add two springs for resistance. After that, lie down on the platform while bending your knees.
⦁ Pick the straps over your head. Slip a foot into each loop of the straps, one after the other. Ensure the straps are between your knees that are shoulder-width apart. Your whole back should be against the platform, with your hands by your side.
⦁ Afterwards, push your body as you straighten your legs, and you will slide up.
⦁ Pull your legs back to the starting pose and slide down a little.
⦁ Repeat for 3 sets of 12 repetitions.

Rounded Stomach Massage

The rounded stomach massage targets your lower abs, glutes, pelvis, quads, and hamstrings.
You can do this Pilates workout this way:
⦁ First, you need to sit on the Pilates reformer, and then place your toes on the foot bar. Your knees should be shoulder-width apart, while you’re holding the platform so that your body is stable.
⦁ Afterwards, curve your back and tuck in your neck, making up your starting pose. Inhale and engage your abs. Extend your legs. As you do this, you will slide back.
⦁ Exhale and bend your knees, coming back to the original pose.
⦁ Do this for 2 sets of 15 repetitions.

Arms Back Stomach Massage

This exercise targets your adductors, quads, gluts, pelvis, lower abs, and hamstrings.
You can do this exercise by doing the following:
⦁ For resistance, set three springs and then you may sit on the Pilates reformer platform. Place your toes on the foot bar and lift your heels while holding the shoulder blocks just behind you.
⦁ Afterwards, extend your legs and slide back, then lower your heels.
⦁ Bend your knees, slide forward, and then lift your heels. Repeat.
⦁ Do 3 sets of this, with 15 repetitions in each.

Round Back-Short Box

The short box exercises consist of different variations, derived from the short box that is an attachment for the reformer. This one is the first. Round back-short box targets your abs and back.
You can do this exercise by doing the following:
⦁ Place the short box over the shoulder block. For petite-bodied person, put the short box in front of the shoulder block.
⦁ Attach two heavy springs. Secure your feet by sliding your feet under the resistance loop on the foot bar. Make sure to spread your feet wide until they are hip-width apart.
⦁ Wrap your arms around your waist. Curl your tailbone toward your heels. Lean back.
⦁ Try to hold this position for a moment and then round back up.
⦁ Do this for 3 sets, 10 repetitions each.

Flat Back-Short Box

This version of the short box Pilates workout targets your abs and back.
This is how you do it:
⦁ Sit on the short box. Then, slide your feet through the strap on the foot bar to secure your feet.
⦁ Afterwards, put your hands on the back of your head while you maintain a straight back.
⦁ Slowly, lean your back until your tailbone falls in line with your heels.
⦁ Return to the sitting position.
⦁ Do this in 2 sets, with 12 repetitions each.

The Elephant

The elephant exercise targets the abs, hamstrings, quads, calves, and glutes.
Follow these steps:
⦁ Stand on the Pilates reformer and put your heels against the shoulder blocks.
⦁ Afterwards, bend and hold the foot bar with your hands, which should be shoulder-width apart.
⦁ Inhale and then arch your spine.
⦁ Drop your head down and look at your navel.
⦁ Try to: (1) squeeze your glutes; (2) flex your abs; (3) exhale; and (4) push the platform back.
⦁ Inhale and slide the platform until your reach the starting position, keeping your back arched.
⦁ Do this in 3 sets, 15 repetitions each.

Knee Stretch

This Pilates workout hits your knee joint, quad, abs, calves, and hamstrings.
You can do this exercise by doing the following:
⦁ Kneel down on the Pilates reformer, come up with your knees, and then place your hands on the foot bar. Your hands should be shoulder-width apart.
⦁ Place the soles of your feet against the shoulder blocks. Your legs should be hip-width apart.
⦁ Afterwards, sit back on your heels. Curl your spine.
⦁ Relax your shoulders. Bend your neck until your ears are between your elbows. DO NOT over curl your back.
⦁ Exhale and then contract your abdomen. This will be your starting position.
⦁ Inhale, lift your buttocks slightly, and then press out the platform until it slides back.
⦁ Exhale, contract abdomen, and press back until the platform slides back to your starting position.
⦁ Do this in 3 sets with 12 repetitions each.