Exercises on a Pilates Wood Reformer

The Pilates Wood Reformer is an excellent piece of equipment for those looking to enhance their strength, flexibility, and overall body alignment. This machine, designed with a smooth, wooden frame, offers a sturdy, versatile foundation for a variety of exercises, ideal for both beginners and seasoned professionals. Whether you're new to Pilates or an advanced practitioner, using a reformer effectively requires a solid understanding of exercises tailored to your experience level.

1. Pilates Wood Reformer Exercises for Beginners

When you're new to Pilates, the key is to start slow and focus on building core strength, flexibility, and stability. Here are a few beginner exercises to help you become familiar with the reformer:

The Footwork Series

● Step 1: Lie on your back with your feet on the foot bar, hip-width apart.

● Step 2: Press your feet against the bar and slowly extend your legs, keeping them straight.

● Step 3: Return to the starting position by bending your knees.
This exercise helps in building core and leg strength, essential for all future Pilates movements.

The Pelvic Curl

● Step 1: Lie on your back with your feet flat on the reformer, knees bent.

● Step 2: Slowly lift your pelvis towards the ceiling while engaging your glutes and core.

● Step 3: Lower back down with control, vertebra by vertebra, maintaining tension in your core.This exercise strengthens the glutes, lower back, and abdominals, all while improving spinal articulation.

Reformer Stretching for Beginners

Gentle stretches such as the Seated Forward Fold or Mermaid Stretch on the reformer can enhance flexibility and aid in muscle relaxation.

2. Core Strengthening on a Wood Reformer (Intermediate Level)

Once you're comfortable with the basics, you can transition into intermediate exercises to deepen your core strength. At this level, the focus should shift to stabilizing and challenging the muscles further.

The Long Box Series

● Step 1: Lie on your stomach on the long box placed on the reformer.

● Step 2: Grip the handles and extend your body while engaging your core.

● Step 3: Use your core to pull the carriage towards you while maintaining a straight line from head to toe.
This exercise helps improve core control and stability while working the arms and legs.

Kneeling Ab Series

● Step 1: Set the reformer at a light spring tension, kneel on the reformer, and place your hands on the footbar.

● Step 2: Engage your core as you press the carriage out with your legs, keeping your spine neutral.

● Step 3: Return to the starting position with controlled movement.
This is an excellent exercise for strengthening the abdominals, lower back, and shoulders.

Pilates Stretches Using a Reformer (Intermediate Level)

A great stretch at this level is the Hip Flexor Stretch using the reformer, which targets the quads and hip flexors, enhancing mobility and releasing tension.

3. Advanced Reformer Workouts for Professionals

For advanced practitioners, the Pilates Wood Reformer offers plenty of opportunities to challenge the body further. These exercises require a high degree of control, strength, and flexibility.

Teaser on the Reformer

● Step 1: Sit on the reformer with your legs extended and hold the straps overhead.

● Step 2: Engage your core as you roll back, lifting your legs and upper body into a V-shape, keeping your spine long and your core tight.

● Step 3: Lower your body back down with control.
This move requires intense core stability, balance, and strength, making it one of the most advanced Pilates exercises.

The Pulling Straps Series

● Step 1: Attach the straps to the reformer, lie down, and hold them with your arms extended overhead.

● Step 2: Engage your core as you pull the straps towards your body, maintaining alignment and control throughout.

● Step 3: Slowly return to the starting position.
This exercise helps improve shoulder stability, back strength, and core engagement.

Advanced Reformer Stretches

At the advanced level, stretches such as Spinal Rotation Stretch and Split Stretches can help improve overall flexibility, opening up the chest and lengthening the spine.

4. Important Tips for Using a Wood Reformer

Regardless of your skill level, there are a few important considerations when using the Pilates Wood Reformer to ensure safe and effective workouts:

● Proper Alignment: Ensure that your body is aligned correctly during each movement to avoid strain on your joints.

● Control and Precision: Pilates is all about control. Perform each exercise with precision to maximize its benefits and avoid injury.

● Adjust the Springs: The tension of the reformer springs will affect the resistance. Beginners should use lighter springs, while more advanced practitioners may benefit from heavier springs for added challenge.

● Breathing: Always remember to breathe deeply and consistently throughout each exercise. Inhale to prepare, and exhale to execute the movement with control.

Conclusion

The Pilates Wood Reformer is an incredibly versatile piece of equipment that can cater to all levels of fitness. Whether you're a beginner focusing on core strength, an intermediate practitioner looking to improve flexibility, or an advanced professional pushing your limits, this tool is an excellent investment for your Pilates journey. Always remember to perform each movement with focus, precision, and control, and don't hesitate to adjust the springs for optimal resistance. With dedication and consistent practice, you will experience the numerous benefits of Pilates reformer exercises—strength, flexibility, and improved posture.