Build strength, stability and greater muscle awareness with these Reformer exercises that work all dimensions of the core. For Week 3 of the At Home Reformer Challenge, you’ll activate your transverse abdominis, rectus abdominis, erector spinae, obliques and more.
Every day on Instagram, we’re posting a new STOTT PILATES® Essential or Intermediate exercise that you can do on your Merrithew® Reformer. Each week we’ll be targeting a different area of the body, so by the end of the month, you’ll have an entire full-body Reformer workout that you can do at home anytime.
For those who are new to Reformer Pilates, try completing 6 reps of each exercise. If you want to challenge yourself and increase the intensity, complete 8-10 reps, and if you’re an advanced practitioner, aim for 12-15 reps.
For Week 3, we focused on the core. Here’s a recap of the whole workout.
1. Hundred
Starting position: Supine on carriage. Hands in straps, alongside hips. Spine flexed, gaze towards knees. Legs straight or flexed.
Movement: Pulse arms in small movements by the hips for 5 counts on inhale, 5 counts on exhale.
2. Round Back on Short Box
Starting position: Box over the shoulder rests in safe position. Sitting on box facing footbar with neutral spine, hand-length of space behind you. Feet flexed and safely hooked on foot strap. Arms rounded in front.
Movement: Round the spine back maintaining feet flexed for safety. Take arms up overhead (if possible). Then bend forward over the legs and return to neutral.
3. Straight Back on Short Box
Starting position: Box over the shoulder rests in safe position. Sitting on box facing footbar with neutral spine, hand-length of space behind you. Feet flexed and safely hooked on foot strap. Arms up towards ceiling, holding the maple pole or reaching up.
Movement: Hinge back from hips maintaining feet flexed and spine neutral. Return.
4. Side Twist Sitting
Starting position: Facing sideways on the carriage. Sitting or kneeling with neutral spine and holding the closest strap with both hands.
Movement: Rotate towards the footbar using the abdominal muscles to rotate, not the arms. Return.
5. Long Stretch
Starting position: Plank on carriage with hands on footbar, knees can be up or down. Feet flexed with toes on crease of head rest. Spine neutral.
Movement: Push carriage out with arms, maintaining alignment from head to feet. Return.
Tip: Use lighter springs for more core challenge; higher tension for safety and more arm work.
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