In pilates studios, gyms and facilities of franchising, golf clubs, hotels, and home gym, found that the elite and leisure athletes, office workers, prenatal and postnatal women, celebrities, and rehabilitation customers use, pilates reformer is one of the most common on the market and the most effective fitness equipment.
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The Pilates Reformer is a highly sought-after device because it uses spring resistance to promote safe, versatile, and low-impact full-body workouts. It's for people of all ages and fitness abilities who want to increase their strength, flexibility, balance, coordination, posture, muscle tone, range of motion, and functional movement -- and that's just the start!
While most Pilates machines have the same basic functions, there are still many upgrades to consider. In the end, no two reformers are alike.
In our Pilates Reformer Buying Guide, we'll give you everything you need to know to find, select and buy the best pilates reformer based on your needs, fitness goals or studio space.
We share the information you need to know about buying pilates reformer:
1. What is Pilates?
Pilates takes its name from Joseph Pilates. A German-born immigrant to Britain and the United States, he devised pilates as a new method of exercise and body conditioning in the early decades of the last century. His method involves using what he calls devices. Perhaps the most famous device is the Pilates Reformer.
While many pilates exercises are done on MATS and may require the addition of a Pilates ball, resistance band and/or "magic ring" (a circular device you squeeze) and work well, Pilates reformers have added hundreds of new exercises to the menu -- which will be fun. In Chopra's own words, "Of course you can exercise without a machine. But it's less efficient and takes longer. Three or four hours a week is enough for them."
Pilates Reformer is a low-impact exercise regimen that targets the core or "power" muscles of the abdomen, hips and lower back. These exercises are designed to improve flexibility, coordination, strength, and balance.
While athletes use Pilates for cross-training, improving performance and recovering from injuries, there are many benefits to daily life as one result of pilates is better posture and body alignment. Pilates reformers are also used in physical therapy and rehabilitation to overcome injuries or physical limitations. Many people do Pilates to relieve back and joint pain.
2. What is a Pilates Reformer?
Anyone who has walked into a Pilates studio has probably seen these machines that look a bit like medieval torture devices. But because of their versatility and ease of use, these devices have become a popular and versatile fitness devices.
With a reformer, you are fighting your weight. There are many unique exercises you can do on the reformer - standing, sitting, lying down, even standing on your head if you dare and know what you're doing. It's a one-stop-shop for full-body workouts, and workouts can become more difficult as you progress, so you'll never get ahead of the reformers.
Another benefit is that you may see results faster than using a mat course alone. With instruction and some exercise modifications, you can also use these machines if you have a physical disability.
3. Benefits of Pilates Reformer: Why are they so effective?
Pilates reformers offer users a number of benefits, including an effective low-impact full-body workout using spring resistance. Depending on the user's needs, fitness level, abilities, and goals, any innovator workout can be performed, reverted, or modified.
Reformer's spring system offers hundreds of workout options for a wide range of users, including rehabilitation patients, athletes, pregnant women, people with disabilities, and people with limited mobility. Spring resistance can be modified according to the user's individual requirements to add challenges or provide support.
On the machine, users can exercise in comfortable positions, including supine, prone, side, standing, kneeling, and sitting.
If a vertical frame (sometimes called a tower) is added to a traditional reformer, the resistance angle can be adjusted to target individual muscles and muscle groups. These options add functional programming options for rehabilitation patients, everyday users, and athletes.
Compared to traditional weight training, which requires a greater power output to begin gravity-defying movements (think bicep curls), resistance starts at a lower level when using springs and gradually increases throughout the range of motion. This means that maximum resistance is achieved at the end of the range of motion, resulting in tension throughout the range of the joint. As you reduce the support and stability provided by the springs, some exercises on the pilates reformer actually become more challenging.
4. Four questions to ask yourself before buying a pilates reformer?
A. How will you use the body shaping machine?
Would you use Reformer for group lessons, private one-on-one, family use, healthcare, or rehabilitation? Knowing your customer base (or your own needs) will help you choose the best Pilates reformer, whether it's a professional machine with more accessories and programming options for different customers, or a leaner and more competitively priced machine for individual homes.
B. Who will use the pilates reformer?
Professional athlete, senior citizen, convalescent, or yourself? Depending on the answer, this may change the body shaper you buy. For example, the elderly and convalescent may need an elevated body shaper frame so they don't have to bend over to get on the equipment. If athletes are taller or larger than the average person, they may need a longer carriage bed. Home users may want something versatile but compact for their home gym space.
C. What kind of space do you have?
Pilates reformer can be used in many different environments and have special functions to adapt to different sizes of space. For example, if you have a multipurpose gym or fitness facility, you may want to consider a reformer with a stand or a body shaper that can be stacked and easily moved, and this feature is not important to studio owners or fitness professionals who designate space for the body shaper
D. What's your budget?
The price of pilates reformer can range from a few hundred dollars to more than $10,000. It all depends on their functionality, features, warranties, add-ons, and accessories. When purchasing a body-shaping machine, look for rugged components, high-quality craftsmanship and manufacturing, and a comprehensive warranty that will give you peace of mind. You want to make sure that the multifunctional pilates device you're investing in will last a lifetime.
5. Pilates Reformer features
Reformer frame: The reformer frame is like a bed with a bracket that rolls back and forth on wheels inside the frame, much like a rowing machine. The practitioner uses an adjustable foot bar at one end to push or pull the bracket. Frames can be beautiful golden wood or more industrial-looking durable steel and aluminum. Most importantly, look for strong, stable frames. You don't want a fragile model that tilts, squeaks, or wobbles. When shopping, consider the amount of space you have. These reformers take up quite a bit of space, although some can be lifted or folded up for storage when not in use.
Reformer straps: A pilates reformer has straps with bracelets and anklets that are pulled by the leg or arm to move the bracket. These should be adjustable so they can be customized to your body shape, fitness level, and any physical limitations.
Reformer springs: In the more expensive modern reformer, the springs can be adjusted to many different levels, making the car more difficult to push or pull when you gain power. Adjustable springs are also important for performing each movement with proper resistance. Look for quality springs. Lower-end models may use bungee cords instead of springs, which may not withstand wear and tear.
Other elements: High-quality modern retrofits also include adjustable headrest and shoulder straps. An adjustable footrest is a must.
Upgrade: For more kinds of exercises, you can look for reformers with towers. Some manufacturers offer towers as accessories that can be purchased separately and installed later. The tower usually includes its own set of fittings.
Reformer accessories: Some top reformers come in ready-to-use packaging with a Pilate box and springboard. The latter is the newest member of the reformers, and fun for aerobics. Other Pilates equipment includes Pilates chairs, ladder buckets, wall-mounted units, arcs, and spinal orthotics.
Warranty: Ensure that your investment is covered by a comprehensive manufacturer warranty.
6. Pilates Reformer Buying Tips:
Consider your size and physical abilities. Pilates reformers come in a variety of options, heights, and sizes, so check to see if they fit your body shape and workout goals.
You'll find reputable online sellers' prices almost always match the suggested retail price (manufacturer's recommended retail price). We recommend choosing the seller with the best customer service.
Before investing in the reformer, take some Pilates group classes at a qualified Pilates studio. The exercises are very specific and it is necessary to have a trained Pilates instructor guide you.
Take some private classes to learn these principles and help you hone your personal fitness goals.
Consider continuing classes at home with a private Pilates instructor.
7. Top Pilates Reformer manufacturers
Mass manufacturing and customization of commercial Pilates reformer is a relatively new field. After Joseph Pilates developed his method during World War I, he worked on his reformers and other devices from the s to the s.
As the first manufacturer of Pilates devices, it is recognized as a source of classic innovators in the industry. A collaboration with renowned Pilates student Romana Kryzanowska in the late s led to the retention of dimensions and proportions that were critical to the proper functioning of the Pilates apparatus. Gratz remained true to Joseph Pilates' original vision, making innovators through unerring craftsmanship and rigorous specifications. Because of this promise, the Gratz reformers may lack some modern features.
Balanced Body has dramatically updated Joseph Pilates' equipment since the s by combining state-of-the-art engineering, materials and techniques with a modern understanding of the biomechanics of the human body. Founder and CEO Ken Endelman has made hundreds of improvements to pilates' original equipment, many of which have become industry standards. Pilates studios and franchises often use balancers.
BASI Systems® manufactures pilates devices with biomechanical and aesthetic integrity using the highest quality environmentally friendly materials. Each piece is carefully hand-crafted using state-of-the-art engineering methods. Carefully crafted Pilates equipment uses beech wood for sturdiness, aero-grade aluminum for durability and smooth transitions, antibacterial vinyl to resist wear and tear, and orthopaedic cushions to provide exceptional comfort. Only exclusive BASI Systems® equipment with ergonomic features and an expandable design system that seamlessly meets your needs can extend service life.
As a reputed brand in China, Wavar has already served in the global market of fitness equipment and yoga products for more than ten years. 300 plus diligent staff, professional customer service, R&D department to achieve the benchmark in the field and the proud engineering team for production and quality control. That&#;s our most trustworthy promise to provide our excellent service and products to customers.
The Spanish manufacturer is gaining momentum in the North American market. Well-made reformer maple and aluminum frame reformer can both take their place in balanced body comparisons. Our favorite was the open-top Cadillac reformer, complete with trapeze, which cost more than any of its competitors.
This is more daunting &#; suddenly &#; than my previous post On the Order of the Pilates Mat Exercises.
My workout would have huge void without Joe Pilates&#; original order of the Reformer exercises. JP&#;s original order is not an easy one to track down, mind you.
The value of the order is such that once I begin my workout, that&#;s it.
There&#;s no stopping in the middle&#;
or skipping things I don&#;t like&#;
or doing 1/2 of my exercises&#;
No.
I feel compelled to finish what I&#;ve started. I must.
I wonder if Joe Pilates would be surprised by this fact.
Or if it was part of his plan all along&#; and for the record, an hour is PLENTY of time even if you will do nearly every exercise.
It is possible.
You&#;ll just not be dilly-dallying&#;
Again, my primary interest is in ferreting out Joe Pilates&#; original order: his original intent and purpose behind the major piece of apparatus with which he endeavored to reform mankind.
I firmly believe that Joe had a reason, a super objective, for his specific arrangement of his exercises and I continue to seek his guiding hand. It&#;s a great bit of Pilates detective work for your body and mind.
There have been changes over the years, some slight and some significant.
Of the Mat exercises, we have at least early documentation in Return to Life.
On the Reformer, despite Joe&#;s affinity for photo documentation, the order of exercises is more slippery. As a major piece of Pilates apparatus, the Reformer order has had more hands on it over the years, often to the point of becoming unrecognizable.
No order?
Isn&#;t that chaos??!
Please note this examination is solely about the order and the exercises themselves&#;not about who should be doing them or if one is ready to do them, etc&#;
That&#;s a subject for another post.
My experience of the Pilates exercises in my own body will of course differ from every other person. But Joe Pilates has a way of distilling us into the humanity that we are: the same body systems and parts that probably need a similar kind of maintenance.
Am I the only newbie surfer with a tight hip out there?
Bueller??
Click here for a list of all the exercises in this post!
Footwork
This series is your segue from life outside the studio into your body, into your workout, into the here and now and your focus for the hour. The springs are sufficient to require you to anchor your body into the carriage and warm up the lower body.
The foot massage is an invigorating bonus.
The Hundred
Now that the lower body knows what to do and is getting hooked into your center thanks to the Footwork, the warm up continues with the upper body, some vigorous movement and deep breathing.
Together the Footwork and the Hundred make a good team.
Frog and Circles
I learned these 2 exercises as Leg Circles and Frog but Jay Grimes keeps them in Joe&#;s original order. The Frog is a simpler exercise to begin with and a throwback to the Footwork you have already completed. Your legs are also connected to each other which creates support.
The Leg Circles ask you to work the legs independently creating a further challenge. Both exercises work the connection of the lower body into the center.
So get ready&#;for what comes next.
For some individuals the Frog and Circles can remain here as a further warm up before the Overhead. For others they can be omitted and you can proceed right to the Overhead.
Overhead
It&#;s not a surprise that this exercise ultimately begins in the same position as you will begin the Hundred. Legs long over the footbar (which is down) and arms straight up with the straps taut.
You have been properly warmed up with lower body exercises: Footwork, Frog and Circles, and you&#;ve connected your upper body into the center with the Hundred.
You&#;ve collected all the ingredients for success in the Overhead.
You&#;re good to go.
Coordination
This exercise reminds me so much of the Double Leg Pull on the Mat.
I know, they all do right?
I enjoy the challenge of lengthening out, connecting into the inner thighs and the scoop of the stomach and then folding up into a tiny ball. Another opening and closing up exercise with deep breathing to work out the kinks.
I find it furthers the warm up before the first major exercise series: (don&#;t be scared) Rowing.
Here. We. Go.
The Rowing Series
A client of mine remarked recently that the Rowing series is challenging to do properly and that simply must be why it comes so early in the workout &#; when you are fresh and strong.
Hmmm. I like that.
The Rowing Series works to connect the upper body into the center, connecting the arms into the back.
Rowing 1+2 (Into the Sternum, 90°) work the front of the body and give a good lift and stretch to the back before the hard work it must do for Rowing 3-6 (From the Chest, From the Hips, Shave, Hug) which focus on the lift and strength of the Back.
Long Box 1
Swan
Whether done on the Long Box or on the Ladder Barrel, the Swan is a big flowing movement to get &#;the juices flowing&#; followed by exercises to work on the same long reach of the upper body connecting you to your back.
This theme of big movement followed by refining exercises will show up again and again: upper body free, lower body anchored.
Pulling Straps and T
Long Box 1 continues to refine the upper body connection. You&#;re now on your stomach and working towards the same connection of the arms into the back.
Make no mistake, this is a full body exercise: upper body attached to straps, lower body free.
Backstroke
The arm movement reiterates the Rowing movements challenging the upper body connection in a new orientation. We have also added in the reach of the lower body, because we&#;ve already covered that in the Footwork, Frog and Circles and Overhead, right?
The addition of a second spring works to strengthen and prepare you for the Teaser, coming up next.
Don&#;t worry if your lower body connection is not perfect yet, you&#;ll get your chance to work more on this in just a bit&#;
Teaser
The same connection continued from the Rowing, albeit with added challenge. Yes, get the lower body connection involved as well if you can.
This exercise is the ultimate in control and 2-way stretch.
BreastStroke
What can I say? Is the work from the Rowing series paying off yet? Cause here we go again.
Big flowing movement? Check.
An echo of the Swan, the BreastStroke provides the upper body with resistance and gives support for the lower body.
Now for some refinement.
Hamstring Stretch
This exercise works on the strength of the muscles you have just encountered in the Breaststroke, and further opens up the front of the body.
You get your first direct connection into the straps with the lower body since Swan and the Frog and Circles &#; a little foreshadowing for what&#;s in store for you in the upcoming series.
Horseback
Really just a Teaser flipped forward onto another angle, see how you do with that upper body connection, cause it&#;s killing me by now.
Oh and a little more foreshadowing of the Long Stretch series, using the lower body to gain strength by holding onto that box.
The Long Stretch Series
In the Long Stretch Series we begin our work on the connection of the lower body, the legs, hips and buttocks into the center. The upper body is now just for balance. Bonne chance!
Long Stretch
Straightforward. Just move the carriage in and out with your lower body. Keep everything together like a solid piece of steel.
I repeat: the arms are only for balance.
Down Stretch
First and foremost a breathing exercise, it can feel nearly impossible to close the carriage when your oppositional forces are in full swing.
Each end of the body fighting for dominance: the lower body wins as the carriage moves out, and it resists like hell while the lift of the waist drags you back in again to close the springs (if you&#;re lucky).
Up Stretch
Try to get as much of a full body massage out of this one as you can. The undulating motion of this exercise can challenge the stability of the upper body.
Again arms just for balance, reach from the upper stomach all the way to the toes to move the carriage.
Elephant
One of the 1st exercises we learn and a lifetime of opportunities to move it toward perfection, the Elephant is a lengthening of the entire back of the body, straightforwardly pulling the lower body into the center.
Long Back Stretch
The series of exercises on the Reformer often end with a &#;recap&#; exercise and this is one of them. The same reach out of the lower body now flipped the other way round.
Again NOT an arm exercise.
Stomach Massage Series
Now we regroup after the Long Stretch series with a familiar action in a new way. The lower body in the same movement pattern as the footwork, but no more lying down for you &#; you&#;ve done the Rowing right?
Let&#;s work on your lift in the Round and Arms Back. Can you keep it tall and taller in the Reach? Now let&#;s move toward an entirely new element: rotation (Twist)!
Tendon Stretch
Holee fooooooook, the Elephant is back again with a vengeance!
Quick! Use what you&#;ve learned in the last 3 exercises: Elephant, Long Back Stretch and the Stomach Massage Series and tackle the Tendon Stretch.
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Then show off your badass connection with the one-leg variations.
Short Box Series
I sweat more during the Short Box series than I do in any other section of the workout.
This is the real workhorse section of the Reformer.
First you get a nice massage (Round) and then you&#;ll do some serious work on your standing in the air (Reach) your side-bending (Oh joy, Side to Side) and your rotation again (Twist and Reach)! Around the World variations challenge the reach in both directions from your strong center and ultimately the Tree gives you the first taste of your High Bridge, completely stretching your back and your front.
Short Spine Massage
Of all the exercises that have the word &#;massage&#; in the title, the Short Spine Massage definitely delivers.
Positioned here after the grueling work of the Short Box, Joe Pilates finally gives us something nice. It is later in the workout, you are warm and you can really take full advantage of this deep stretch of the body.
High Frog
After the thorough stretch of the Short Spine Massage, the High Frog further pinpoints the strength of the lower body reach in preparation for what&#;s to come.
Semi Circle
Another of the &#;recap&#; exercises, the Semi Circle builds on the articulation found in the Short Spine Massage and further prepares you for the subsequent exercises (Headstands, Chest Expansion, Thigh Stretch, etc&#;).
I like to think of it as a unique Long Back Stretch &#; LOL.
Headstands 1+ 2
You&#;ve cultivated the strength of the back, buttocks and hamstrings in the previous 2 exercises.
The Headstands will now put that strength to the test as you work towards performing them ultimately without holding on with the arms.
Look Ma, no hands!
Now you&#;ll find out if your butt is working.
Chest Expansion
I like to think of this exercise as the upright version of the Pulling Straps and T. With less support than you had lying on the Long Box, you&#;ll cultivate the same connection to the back muscles.
Since we&#;ve been here before you get the added challenge of a kneeling position on a moving platform.
Notice we are getting more and more upright and above the carriage as we get further into the workout.
This is not an accident.
Thigh Stretch
Work here on the strength and flexibility of the lower body for back bending cause guess what&#;s up next. In the Thigh Stretch you&#;ve got some assistance to bring you back up again.
Try not to get too used to it&#;
Backbends
Backbends are really the ultimate in a thigh stretch, yes? Here you&#;ll use all you&#;ve cultivated in the previous exercises: the open front of the hips and the strength of the back to accomplish this challenging exercise.
You gotta ask yourself: Footbar up or down? Not for the faint of heart, this one.
Arm Circles/Swakate
The Arm Circles and Swakate further challenge the strength of the lower body. All of what you have been working on for the last 5 or 6 exercises, ostensibly the entire workout even.
What??
Remember your Leg Circles not being about your leg?
The same applies here: make yourself solid as a piece of steel and use the circling of the arms as a further challenge for your rock-solid self. Find your length in the back again as a Joe Pilates Backbend-recovery system.
Snake/Twist
What can I say? Hope and pray you&#;ve got it all together because this one&#;s a doozy.
So many skills and variables are represented.
It&#;s our first return to an exercise where only the hands and feet are connected to the apparatus since our old friend the Elephant and his Long Stretch series compadres.
I feel this is significant.
Now we have, among other things, another lower body exercise, but your feet are not on the moving carriage, they are on the stationary footbar.
Aha!
Plus the extra-added benefit of challenging one side at a time, upper back extension and the Elephant all over again.
Et tu, Elephant?
Ooh and the one-arm version (foreshadowing!) will build strength for more challenging side exercises to come.
Can you tell I spend a lot of time thinking about this one?
Headstand with Straps
This is lovely spin on Chest Expansion, yes? Oh, this one&#;s great &#; lots going on!
Building on Headstands 1+2, Chest Expansion and the preceding exercises, now in the Headstand with Straps you&#;ve got a more restricted position requiring (1) more flexibility and (2) more strength to control the resistance of the straps.
It can give a great stretch of the whole back and be a preview of the High Bridge. I have seen this exercise in a few slightly different locations in the order, always later on, when the body is very warmed up.
The next several exercises: Corkscrew/Tic Toc, Balance Control Off and Long Box 2: Grasshopper, Rocking, Swimming share a common theme.
For this group of exercises you find yourself on your own and without the resistance/assistance of the Reformer.
Hmmm&#;
Karen Frischmann has described this section as an interlude. Exciting, no?
As interludes go, it&#;s perfection: round exercises, rotation and backbending.
See how you do!
This is a test. I repeat, this is only a test.
CorkScrew/Tic Toc
The twisting and working of the sides pairs the Corkscrew nicely with the preceding debacle exercise. I personally think of this one as &#;Snake Recovery Protocol&#; and the Tic Toc further completes the Twist-o-rama.
And of course, a bit of foreshadowing&#;
Balance Control Off
OMG I f@**ing love this one!!
There are the exercises we suffer through of course, and thankfully there are those that are just super fun and I wouldn&#;t mind doing a few extra times.
I know, a big statement.
But what&#;s it doing for you? Why now? This is a global stretch of the entire back of the body &#; if you can get it. And once you&#;ve got it all long and strong, why not stretch ALL the way over and roll up to standing only to tumble back on again?
If you can, you&#;ve simply gotta.
With complete control, of course. You&#;ve come a long way since lying down for the Footwork.
&#;I dare you,&#; says the Reformer.
Long Box 2
Way back in the Naughty Aughties I remember Lesa McLaughlin&#;s description of this series:
&#;Just 3 little exercises.&#;
These &#;3 little exercises&#; are quite challenging here as well as on the Spine Corrector they are also wonderful. In any event, Grasshopper, Rocking and Swimming are a good incentive to proceed to the next challenging exercise &#; and hey, at least it&#;s not another backbend&#;
Long Spine Stretch
Here the word &#;massage&#; may lure you in, but I&#;ll venture you need at least 3-4 decades of Pilates in your body to actualize any sort of massage.
Placed here, Long Spine Stretch follows the group of exercises (the aforementioned interlude) where you are on your own &#; using only your own strength in several different positions.
Now with the Long Spine Stretch &#; ironically a strength exercise in my opinion &#; you&#;ve got support, but there&#;s not a ton of it and part of it&#;s moveable. True, it&#;s better than nothing&#;
If you were pleased with the previous exercises&#; absence of support, you&#;ve always got the version without the straps&#; but again, that&#;s kind of another post.
My understanding is that you are looking for a lengthened position in the round shape on the way up &#; not so easy in those long straps &#; and then a long straight position solid as a rock on the way down to the carriage.
Oh and each repetition a bit longer and more lengthened, please. Yes, I&#;ll get right on that&#;
Do your best, you may just be on to something&#;or at the very least you&#;ve developed a new way to cheat.
#myfavoritepilatespastime
Mermaid
Included in the Reformer repertoire for those that need it, the Mermaid is a lovely thing. In theory it is a gentle exercise between two high-energy/high-exertion exercises: Long Spine Massage and Knee Stretch Series.
However, maybe there&#;s a bit more going on&#;
JP does throw in a treat every now and then, but often it&#;s a treat with a purpose.
The Mermaid returns us to the strength of the Side body for the first time since Snake/Twist (one-arm version). Here you&#;ve got lots of support and you&#;re seated. Work on that lift!
Watch out for more strength of the Side body coming up.
High Bridge
The High bridge here helps you mine as much enjoyment out of the subsequent Knee Stretch Series as a backbend recovery system.
It&#;s also nice at the very end of the workout, followed by some rolling on the Mat.
The main point being: you are warmed up!
Remember way back at the Footwork? Under an hour and you&#;re all ready to do an awesome backbend!
How cool.
Kneeling Knee Stretches
These 3 exercises are like the series of 5 abdominal exercises on the Mat: you learn them fairly early on and they never disappoint.
I like to refer to them as &#;the beginning of the end.&#; They are your last dash of strength, stamina and endurance.
And probably the reason that clients are so fond of Running (and lying down again).
Running
Now you&#;ve been up, down, around and everywhere, so the Running is a lovely place to collect yourself, your center and return to the place where you began this wonderful journey.
Remember way back in the Footwork? What does your body feel like now on the Mat?
It is a great place to check in to feel the fruits of your labors. And to catch your breath.
&#;Cause you&#;ve been busy!
Pelvic Lift
This exercise is a nice hearkening back to the lengthening work you did earlier in the Short Spine and Semi Circle exercises. Simply to lengthen the back of the body one last time before the big finish exercises.
You&#;ll find yourself in a long lengthened back position in the next series, but it&#;s got to be solid and strong.
Here you get one last chance to be nice to it&#;it doesn&#;t yet know what you&#;ve got in store!
Control Push Ups &#; Front, Back and Side (Star)
Another spin on the Long Stretch Series, this series promotes lift and length in the back and adds the element of one side at a time. See &#; all that Side strengthening a few exercises ago gets revved up into the Star! (:44)
Reminiscent of the Leg Pull Front and Leg Pull exercises on the Mat, the body must stay long and strong as you lift one leg up and move the carriage about: facing down, facing up or as a Single-Side Sensation.
Side Splits
The Side Splits are about pulling both of your standing legs up and under you.
Literally pulling yourself together.
I mean, you&#;ve got to walk out of the studio at some point after your workout, yes?
Test yourself now: How far can you open the carriage and still keep your integrity and ultimately close the carriage again? This one is full of bells, whistles, cadenzas and riffs on controlling the apparatus both open and closed.
No part of this exercise is a walk in the park.
Front Splits
This exercise works on the opening of the hips necessary for better lunges and front splits. What you&#;ll cultivate here, you&#;ll use in the subsequent 2 exercises.
If you are like me and you don&#;t have the bendiest splits, feel free to refer to these split exercises as &#;Hip Stretches&#; LOL.
And again a tall strong back position to finish this one&#; we are getting more upright!
Russian Splits
I must confess I like this exercise more and more even though it is getting harder and harder.
The more you know &#;
Yes, they all get harder, it&#;s true.
The Russian Split is actually a great help for the Snake exercise or any of the exercises where you must use the lower body to move the carriage while the feet are on the footbar, the non-moving part of the apparatus. And yes, I realize this one is quite an exercise to be a &#;helper&#; exercise for any others&#;
So again, enjoy the hip stretch!
Big Splits
I have heard this one called &#;Grande Finale&#; and &#;Grande Ecarte.&#; You have worked on your strength and flexibility in the split exercises that precede this one, now both are paramount.
The strength and flexibility of your split must control the carriage in and out.
Wowza.
Russian Squats
Just when you have wrung yourself out, performed a full reformation, who doesn&#;t want to stand up on the Reformer?
The Russian Squats were originally classified as &#;Men&#;s Exercises.&#; They require strength, stamina and a will of steel to even make yourself step up onto the carriage to begin.
Please find a friend to assist you the first time you attempt the Russian Squats.
Okay.
I love the Reformer.
Just wanted to get that in there&#;
A few changes in the Order of the Universe
The order I have specified in this post is the one I currently use for my clients and my own workout. I learned a slightly different order initially from my training through Excel Pilates and Romana&#;s Pilates.
Several lovely colleagues shared their experiences to help me present as much factual information as possible regarding inconsistencies in the order.
Do bear in mind of course that in Pilates often there is no black and white, clear-cut answer.
Every teacher from Joe Pilates to Romana to you and I responds to the skills and needs of the body in front of them. I&#;d wager that led to an eventual alteration of the order nearly every time.
But it&#;s all interesting, n&#;est-ce pas?
Some notables:
Where in the world is the Short Box?
With her older clients circa early s, Romana would direct them to keep the box with them after Long Box 1 proceeding directly to the Short Box Series. Romana herself was probably moving the box for them in those days and those particular clients were most-likely not doing Long Box 2 anyway.
However apprentices at the time continued to take the box away and bring it back for its encore performance as the Short Box. This group presumably would be progressing to Long Box 2.
Indeed, older orders from both Joe and Romana place the Short Box series considerably later in the order.
Uhm, Long Box 2 anyone?
Any good discussion of where to place the Short Box must include Long Box 2. Back in the day if one was to do the entire Reformer repertoire, the Short Box would disappear after Long Box 1 and return after Long Box 2, immediately preceding the Long Spine Massage.
Another order from nearly the same era flip-flops them, Short Box, then Long Box 2, then Long Spine Massage.
Jay Grimes does not care how many times you must get that box, follow the order in this post and you&#;ll schlep it thrice.
Record highs on the nerdometer I know.
However, all scenarios make the same kind of sense: at the level where one does all of the Reformer exercises both the Short Box and Long Box 2 are essentially a bunch of backbends.
All of which leaves you super-psyched to do the Long Spine Massage. Necessary!!!
The sweetness of Short Spine Massage
Teacher Training Programs organize the Pilates exercises into manageable installments of Beginner, Intermediate and Advanced exercises. This is a necessary codification to teach apprentices how to be safe and effective teachers.
In my initial trainings I learned to teach students at the intermediate level (which is a large number of our clients) to do the Short Spine Massage after the Hundred.
Early on.
Ok, eventually one will do the Overhead in its stead. Same dif, yeah?
Well, let&#;s look at the names of the exercises:
Overhead vs. Short Spine (also called Spine Massage)
To be honest, I prefer to have my massage later in the hour when I am warm, sweaty and much more pliable. One can get so much more out of the exercise then, as opposed to Short Spine as the 3rd exercise in the routine.
And for those that do not do the Overhead yet, Frog and Circles are not exactly for sissies.
You may know the exercise by a different name. Or maybe there&#;s an exercise that is new to you and you LOVE meeting new friends.
Use the image below as a guide (and for further proof I didn&#;t resort to a stunt double).
If you would like to purchase a poster of the Reformer Exercises mentioned in this post (similar to the image below), I thank you very much. Visit the shop.
Whew.
Got deets to share?
A quibble or a question?
Drop me a comment and let&#;s investigate further.
Read this post again and you&#;ll need to workout!
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