10 Best Pilates Reformer Exercises And Benefits For A Fit Body | Beauty Care

10 Best Pilates Reformer Exercises And Benefits For A Fit Body



Have an exercise center membership however not the inspiration? At that point, the Pilates reformer practices are best for you as they give better and quick outcomes with the least exertion. These activities are finished resting on a sliding bed-like structure and incorporate body developments that work the muscles without you huffing and puffing like you would on doing normal cardio or weight lifting works out. Ensured, you will appreciate doing Pilates reformer works out. Furthermore, your body will end up thin, solid, and adaptable in only half a month. It is safe to say that you are prepared to encounter your body improving? Read on to know the 10 best Pilates reformer practices and their advantages. Swipe up!

Pilates Reformer – What Is It And How To Use?



Pilates reformer is fundamentally a famous Pilates practice gear. Pilates was created by Joseph Pilates, a US Navy SEAL, and was at first used to restore harmed troopers in the war. The pilates reformer practice hardware has a level stage that can slide forward and backward. This stage is joined to a spring that gives diverse levels of obstruction. The stage has bear obstructs that keep you from sliding off it. Toward the finish of the stage, spring is a customizable bar called the footbar. The footbar can be utilized with the feet or hands to move your body forward and backward by a pushing or pulling activity. 

The Pilates reformer can be utilized lying, sitting, and remaining by pulling and pushing the footbar. You can complete an assortment of activities focusing on different issue zones of your body. On the off chance that you need a fit and conditioned body, here are 10 Pilates reformer body exercises for tenderfoots. Investigate.

1. The Reformer Footwork



Target
Adductors, glutes, quads, hamstrings, calves, and abs.
How To Do
  1. Attach 2-3 springs to the platform for the required resistance.
  2. Lie down on the Pilates reformer platform. Put your toes on the football, lift your heels, and open your knees slightly. Place your hands by your side, palms flat on the platform, and stack your shoulders against the shoulder blocks. Look up.
  3. Press the platform and push your body up by straightening the knees.
  4. Hold this pose for a moment.
  5. Push your feet against the foot bar, bend your knees, and slowly get back to the starting position.
Sets And Reps
3 sets of 15 reps

2. Leg Circles On The Pilates Reformer



Target
Abs, pelvis, adductors, glutes, quads, hamstrings, and calves.
How To Do
  1. Attach 2 springs to the platform for the required resistance. Hook the extension straps to the other end of the footbar.
  2. Lie down on the platform with your knees bent, and feet pointed.
  3. Lift the straps over your head and then slide in one foot after another to secure your feet in the loop.
  4. Press your pelvis down, place your hands by your side, and palms flat on the platform, and push your body so that you slide up. Extend your legs completely so that your legs are at 60 degrees with the platform. Keep your toes pointed. Make sure the straps fall between your knees.
  5. Start moving your legs in small outward circles.
  6. After completing 5 reps, circle your legs in the opposite direction.
Sets And Reps
2 sets of 15 reps

3. The Frog On The Pilates Reformer



Target
Adductors, abs, hamstrings, pelvis, and back.
How To Do
  1. Attach the straps to the reformer and add two springs for resistance.
  2. Lie down on the platform with your knees bent.
  3. Pick the straps over your head and slip a foot into each strap loop, one after another. Make sure the straps are between your knees, knees are shoulder-width apart, and the entire back is against the platform. Place your hands by your side.
  4. Push your body and straighten your legs. As you do, you will slide up.
  5. Pull your legs back to the starting position and slide down a little as you do so.
Sets And Reps
3 sets of 12 reps

4. Stomach Massage – Rounded



Target
Lower abs, pelvis, glutes, adductors, quads, and hamstrings.
How To Do
  1. Sit on the Pilates reformer platform. Place your toes on the foot bar, and knees shoulder-width apart, and hold the edge of the platform so that your body remains stable.
  2. Curve your back and tuck your neck in. This is the starting position.
  3. Inhale, engage your abs, and extend your legs. You will slide back as you do so.
  4. Exhale and bend your knees again. Come back to the starting position.
Sets And Reps
2 sets of 15 reps

5. Stomach Massage – Arms Back



Target
Lower abs, pelvis, glutes, adductors, quads, and hamstrings.
How To Do
  1. Set three springs for the resistance. Sit on the Pilates reformer platform, place your toes on the footbar, lift your heels, and hold the shoulder blocks behind you.
  2. Extend your legs and slide back. Lower your heels.
  3. Again, bend your knees and slide forward. Lift your heels.
  4. Repeat.
Sets And Reps
3 sets of 15 reps

6. Short Box – Round Back



Target
Abs and back.
How To Do
  1. A short box is an extra attachment for the reformer. Place it over the shoulder block. If you are petite, place the short box in front of the shoulder block.
  2. Attach two heavy springs and secure your feet by sliding your feet under the resistance loop attached to the foot bar. Press your feet wide so that they are hip-width apart.
  3. Wrap your arms around your waist and curl your tailbone toward your heels and lean back.
  4. Hold this pose for a moment and then round back up.
Sets And Reps
3 sets of 10 reps

7. Short Box – Flat Back



Target
Abs and back.
How To Do
  1. Sit on the short box and secure your feet on the footbar by sliding them through the strap attached to the footbar.
  2. Place your hands on the back of your head. Keep your back straight.
  3. Slowly lean back until your tailbone is in line with your heels.
  4. Get back up to the sitting position.
Sets And Reps
2 sets of 12 reps

8. Elephant On Pilates Reformer



Target
Abs, glutes, hamstrings, calves, and quads.
How To Do
  1. Stand on the Pilates reformer platform. Put your heels against the shoulder blocks. Bend and hold the footbar with your hands. Your hands should be shoulder-width apart.
  2. Inhale and arch your spine. Drop your head down and look at your navel.
  3. Squeeze your glutes, engage your abs, exhale, and push the platform back.
  4. Inhale and slide the platform forward to the starting position. Keep your back arched.
Sets And Reps
3 sets of 15 reps

9. Knee Stretch On Pilates Reformer



Target
Knee joint, hamstrings, quad, calves, and abs.
How To Do
  1. Kneel down on the Pilates reformer platform. Come up on your knees and place your hands on the footbar. Make sure your hands are shoulder-width apart. Place the soles of your feet against the shoulder blocks, and your legs hip-width apart.
  2. Sit back on your heels and curl your spine. Keep your shoulders relaxed. Bend your neck so that your ears are between the elbows. Make sure you do not over curl your back.
  3. Exhale and contract the abdomen. This is the starting position.
  4. Inhale, lift your buttocks a little, and press out the platform so that it slides back.
  5. Again, exhale, contract your abdomen, and press back in so that the platform slides to the starting position.
Sets And Reps
3 sets of 12 reps

10. Running on the Pilates Reformer



Target
Calves, hamstrings, and quads.
How To Do
  1. Lie down on the Pilates reformer platform. Place your toes on the footbar, your hands by your side, and palms flat on the platform.
  2. Extend your legs and slide up.
  3. Drop your right heel down, bend your left knee, and slide down.
  4. Slide back up by extending your left leg and raising your right heel.
  5. Drop your left heel down, bend your right knee, and slide down.
  6. Slide back up by extending your right leg and raising your left heel.
Sets And Reps
2 sets 25 reps
These 10 Pilates reformer exercises are really fun and easy. They are also effective and will help you shed the pounds quickly. Plus, there are other benefits. What are they? Find out in the next section.

Pilates Reformer Exercise Benefits

  • Helps strengthen the core muscles.
  • Helps improve the overall posture of your body.
  • Helps relieve joint pain and muscle pull.
  • Tones the body.
  • Increases flexibility and balance.
  • Gives fast results.
It is clear that Pilates reformer workouts will help you get a toned, strong, and flexible body if you practice them regularly. But you may not see any results if you do the exercises wrong. Here are a few common mistakes that you must avoid.

Common Mistakes To Avoid

  • Not breathing in and out – Make sure you exhale and inhale while doing the exercises to get results.
  • Moving too quickly – You must move slowly and make sure you are engaging your muscles so that your Pilates session is most effective. Doing more number of reps is not what you should focus on. Do the exercises with precision.
  • Not focusing on the movements – Focus on the movements of every body part. This will engage the right muscles and help you benefit from Pilates sessions.
Now, the main question is, how many calories can you burn by doing Pilates reformer exercises? Scroll down to find out.

Calories Burned In Pilates Reformer Exercises

You can burn anywhere between 250-450 calories in one session of Pilates reformer exercise. If you do it for 4 days a week, you will burn about 1000-1800 calories per week! However, the calories burned will also depend on your exercise levels, body weight, and time.
To conclude, Pilates reformer exercises are an amazing way to shed pounds quickly without feeling like you are exercising at all. This fun equipment will keep you motivated to attend your Pilates sessions regularly. Apart from getting a fit and toned body, you will also reap immense mental health benefits. So, go ahead and join a Pilates reformer class today. Take care!
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