If you read my blog “Why I Love Pilates" you learned about the many facets of Pilates. You also found out why it has always been my favorite thing to teach and why I incorporate the exercises and philosophy into my personal training sessions with every client.
In this "Part Two" blog focusing on the Pilates Reformer, I will keep the discussion going to explain what the Pilates Reformer is, the benefits of using it, how it compliments all other physical activity, how it is great for the mind-body connection, and why can be beneficial to everyone.
I have been busy over the last five months becoming fully certified through my long-time colleague of 20 years, Amy Michaels of NC Pilates, who can boast that she was one of the first Pilates instructors in the Triangle area. Amy has really helped me take my Pilates instructing skills to the next level - something I have wanted to pursue for many years.
I love the Reformer and all of its benefits, and deep diving into learning with Amy has been amazing. During this time, I've enhanced my learning by participating in Reformer classes in several different states around the US, studying under several different instructors, and teaching at FIT Carrboro a range of unique clients of various sizes, shapes, and levels of experience to ensure I can cater to all people. I am excited to bring private and semi-private Reformer classes to FIT Carrboro. As a wonderful bonus, we will be bringing on both my mentor Amy Michaels as well as the incredible Ann Archer to teach at FIT Carrboro and offer our experience and expertise in Pilates.
Reformer Pilates Is For Everyone
Reformer Pilates can be done by almost anyone regardless of age or injuries, and the exercises can be modified for every body.
I have witnessed a variety of people of all shapes, sizes, levels, flexibility, and strength levels find benefit from their time on the Reformer. It is also the perfect compliment to other exercises in the gym, sports, and life activities.
The Reformer is adjustable in several ways, making it ideal for beginners to advanced practitioners. Many athletes and dancers use Pilates to help them with performance but it is also beneficial for those with poor posture, shoulder and hip immobility, and back injuries.
Since the Reformer is so versatile, the programming options are endless and no two sessions or classes are exactly the same. You will never be bored!
Classical vs. Contemporary Pilates
Through my training, I have studied the classical version of Pilates created by the incredible Joseph Pilates himself. Although he died in 1983, his exact series and sequences are taught by many around the world and there are still a few of his disciples teaching to this day. This Classical foundation has helped me understand the execution of the movements and why each element and order of exercises is important. For example, the initial footwork done at the beginning of every session in classical Pilates introduces the v-foot position as well as the frog legs and addresses the stability of the spine which is repeated in other exercises that follow. The engagement of the core and spinal positions that include a rounded open back, flat back, and rotational movements can also be seen throughout the classical series.
In addition to the classical series, I have explored a more contemporary approach combining my experience as a long time trainer, group fitness and Pilates mat instructor, as well as a Corrective Exercise and post-rehab trainer by including additional strength and dynamic movement patterns. All of the instructors at FIT Carrboro have extensive knowledge in the classical series but add a contemporary approach for more variety.
The Reformer
Parts
The Pilates Reformer itself is a large piece of exercise equipment with a moving carriage attached to springs, ropes, and pulleys. Various models are made from materials including wood and aluminum. Our Peak Fitness Reformers at FIT Carrboro are made mostly of aluminum with some wood, and have five springs of three different sizes.
There are four main components of the Reformer to become familiar with:
Moving Carriage: This is the cushioned moving surface that goes forward and backward and is attached to the springs. It has padded shoulder blocks for added comfort and stability. You can lie, kneel, sit, and stand on it for various exercises and to change the level of difficulty.
Front Platform: This stable area on the Reformer houses the springs to adjust tension, can be used as a base for exercises, and can be stood on for exercises like standing splits. There is an adjustable bar for your hands and feet near this platform for more variations and exercises.
Springs: These allow you to adjust resistance on the machine. Springs are color-coded to make it easier to see when adjusting tension, but springs can be different from machine to machine. It can take a few sessions to learn which springs should be used for each exercise and is something to be explored as you advance and understand the movements. Sometimes “less is more” and a lighter spring may not mean easier as increased core stability or balance will be required. Adding more spring tension can also help tone muscles much like strength training. The spring bar can be moved forward or backward if adjustments in tension are needed. The springs allow for changes in resistance, and by pushing or pulling with your arms or legs you can then initiate movement of the carriage along the frame to get a full-body, strength-building workout. Because you must move against the spring tension while stabilizing parts of the body, the Reformer helps to better align your body.
Straps: Longer or shorter straps found at the top of the carriage near the shoulder blocks are used for many exercises. They assist on the lengthening phase but have to be controlled to stay within a desired range of motion and can be pressed on for muscle strength and tone or to stabilize a position. There is also a foot strap near the front platform that secures the feet during some exercises.
Accessories
Reformers have a movable box to sit or lie on that provides greater variety in the types of Pilates movements you can perform. The box can also be used to make some exercise more accessible for some who need modifications.
Other accessories like poles, soft and weighted balls, rings, and jump boards can be used for additional variety and to make exercises fun and easier or more difficult to perform.
Benefits
Increases Flexibility: Reformer Pilates improves flexibility and joint mobility with the assistance of the straps and foot bar and incorporates dynamic stretching. By focusing on lengthening the limbs and body while working in a full range of motion, the whole body will become longer and leaner.
Improves Posture: Reformer Pilates can support a strong core, promote flexibility and realign the body and spine, which can result in tremendous improvements in postural alignment. By stabilizing the core and position of the spine while on a moving surface, along with opening the chest and mobilizing the shoulders, the exercises promote a taller physique. Also, by opening the chest and working the mobility of the shoulders, the Reformer can correct the forward head position and rounded shoulders often seen in people who work at a desk all day.
Corrects Muscle Imbalances: By working opposing muscle groups Reformer Pilates starts by building a balanced core and then strengthening all sides of the body evenly to fix muscle imbalances.
Prevents Injury: By focusing on posture, form and fixing muscle imbalances as discussed above, the Pilates Reformer can create greater balance and efficiency to help prevent injury in the future.
Improves Balance: By leaning or standing on the Reformer during more advanced exercises, the balance challenges are intensified. This should only be done with the assistance of your instructor when first exploring these!
Tones Muscles: Reformer Pilates provides a full-body workout that can help tone a variety of major muscle groups through the exploration of spring tension and body weight.
Enhances the Mind-Body Connection: All of the six principles of Pilates (described below) create the necessary elements to execute each exercise and as you gain experience over a few classes this connection enables the movements to be more precise and controlled.
Builds Strength: By adding springs to certain movements on the Pilates Reformer, you can increase the exercise resistance and intensity to build strength. Although you won’t use maximally heavy weights like in the weight room, you will definitely feel the inner strength of all of the stabilizing muscles after a session. As a long time personal trainer of over 25 years, I need to emphasize that the Reformer is not a replacement for traditional heavy weight training, but is a great compliment to it. For bone density and muscle hypertrophy, traditional weight lifting should not be ignored. Lucky for you, we have amazing trainers who can work with you on this alongside your Pilates program!
The 6 Principles of Pilates
In every Reformer class and session, it is essential to know and apply the six foundations of Pilates:
Breathing: Joseph Pilates said, "Breathing is the first act of life and the last. Our very life depends on it,” and, “Above all, learn how to breathe correctly.” The most important part of Reformer exercises is learning the art of deep breathing by filling your lungs until they feel full and then exhaling all the air back out. It is typical that you breath in through the nose on the lengthening phase and forcefully exhale through the mouth on the shortening phase. This breath in helps you to focus on the exercise and pushes the blood to your muscles, while the deep exhale helps you engage your core. If this breath technique doesn’t make sense at first, it is important to still breathe however comfortable - do not hold your breath!
Concentration: Focusing and becoming more mindful of each movement will help you get the most out of each exercise as it improves the connection between your mind and body and gives you a better awareness of your body’s movements patterns.
Centering: The core is the ‘powerhouse’ of your body, from where all energy initiates. By focusing on the core in every movement and at all times, it will help your muscles work more efficiently while strengthening the deepest abdominal muscles.
Control: Controlling and pacing your movements will allow you to direct every movement with correct form. Proper, safe and complete muscle control is better for getting results. Your instructor may have you change the speed of an exercise or work within a smaller or larger range of motion while exploring an exercise as ways of controlling the movement of the carriage or increase the need to stabilize.
Precision: Performing an exercise with deliberate accuracy is more important than doing a lot of repetitions. Typically, as few as three repetitions to a maximum of eight repetitions will be done with the most important aspect being that each repetition is done with clear intention for the maximum results.
Flow: Each movement in Pilates should be smooth and graceful and a big reason it became popular among dancers early on. Continuous and smooth movement as you work from one pose, exercise, or movement to another helps increase your strength, stamina, and stability.
The Feet
The one component of the Reformer that I love (and cannot be duplicated in other exercises) is the focus on the feet. It has been interesting to see how each person's feet are different and I have never paid this much attention to toes! By working in the many footwork positions at the beginning of each session the feet are a central focus.
As humans who have feet supported by shoes that overly support or constrict the feet, we often do not use our feet correctly and wind up with issues in other parts of the body due to tight or weak feet which can affect gait and other movements. People with bunions can receive the benefits of spreading out the toes to prevent them from getting worse. After just a few Reformer sessions, you will notice more flexibility in your feet. If you are finding the footwork difficult, your instructor can show you exercises that can be done off of the Reformer to help if this is initially difficult.
The Core
As mentioned, the core is the powerhouse in all Pilates moves. The focus and concentration and centering principles start here. Maintaining core engagement and stability is essential before initiating the exercise and something to maintain throughout the movement. Having a strong core can alleviate back pain making the Reformer beneficial. To learn more about the core check out Lauren’s blog.
The Spine
When exercising on the Reformer, your spine will either be neutral (which means maintaining the natural curvature of the back), rounded, flat, or work in rotational patterns depending on the exercise. The important thing to remember is to maintain whatever spinal position you start in throughout the exercise.
Going for Your First Reformer Ride
Now that you understand the basics of the Reformer and its parts as well as the principles and benefits it is important to work with an instructor or take a beginner class to learn the machine and proper form before advancing. Getting on the Reformer for the first time can feel intimidating and it is important to learn the foundational exercises and to do them with precision and control before advancing.
Your instructor will explain the importance of stability and breathing and how to resist and control against the recoil of the springs. Figuring out the proper springs for your body and how to set up the Reformer for your body size can take time and often a few sessions or beginner classes are needed until you fully understand the exercises before moving into more advanced exercises or classes.
It may take up to ten classes to feel confident with the Reformer and the different exercises. With patience and consistency you will begin to feel more comfortable and you will see improvements.
“You will feel better in ten sessions, look better in twenty sessions, and have a completely new body in thirty sessions.”
-Joseph Pilates
Common Mistakes
The mistakes I see the most often are:
Loss of core connection to the carriage
Not controlling the movements or not stabilizing the part that should be stable
Gripping the straps too tightly
Not controlling the springs or keeping the straps tight
Make the movements too big
Not keeping the spine neutral or in the desired position for the exercise
Not using the powerhouse of the core to control the carriage
Breathing ineffectively
At FIT Carrboro, beginners are encouraged to take a few fundamentals classes or private sessions. With the help of your instructor, together you can decide when you are ready to advance to the next level. It is important to think of your instructor as a partner in your journey to improve, advance, and eventually master the exercises.
See you on the Reformer!
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