{"id":57565,"date":"2020-10-30T07:22:57","date_gmt":"2020-10-30T07:22:57","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/leg-raises-reformer\/"},"modified":"2026-03-12T18:24:20","modified_gmt":"2026-03-12T18:24:20","slug":"leg-raises-reformer","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/leg-raises-reformer\/","title":{"rendered":"Leg Raises Reformer"},"content":{"rendered":"<p>Lie on your back with long loops around your ankles. Press legs out and point your toes. Place arms by your sides. Inhale, lift legs perpendicular to the reformer, keeping your pelvis neutral. Exhale, press legs out and point your toes. Repeat. <\/p>\n<h2><strong>Leg Raises on Reformer: 30 Modifications for All Levels<\/strong><\/h2>\n<p><strong>Leg Raises on Reformer<\/strong> is a classic core-and-hip control exercise from the original <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a>, which features <strong>48 reformer exercises<\/strong> designed to build strength, stability, and smooth movement quality.<\/p>\n<p>With the long loops around the ankles, this exercise becomes a focused lesson in pelvic control. You\u2019re <strong>training the lower abdominals, hip flexors, inner thighs, and deep stabilisers<\/strong> while keeping the pelvis neutral and the ribs quiet. The goal is simple: the legs move, the trunk stays organised.<\/p>\n<p>The setup:<strong> lie on your back with long loops around your ankles<\/strong>. Press legs out and point toes. Arms by your sides. Inhale, lift legs up toward perpendicular, keeping pelvis neutral. Exhale, press legs out and point toes to return. Repeat with control, avoiding any rocking of the hips.<\/p>\n<p>Below are <strong>30 unique modifications<\/strong> for <em>Leg Raises on Reformer<\/em>, offering options for beginners, intermediate movers, and advanced practitioners.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Beginner Modifications For Leg Raises on Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Beginner Modification 1: Lighter Spring Choice<\/strong><br \/>\nUse lighter tension to reduce hip flexor strain.<\/p>\n<p><strong>Beginner Modification 2: Bend Knees Slightly<\/strong><br \/>\nKeep a soft knee bend for better control.<\/p>\n<p><strong>Beginner Modification 3: Smaller Lift Range<\/strong><br \/>\nLift legs halfway up and return smoothly.<\/p>\n<p><strong>Beginner Modification 4: Hands Under Hips Support<\/strong><br \/>\nPlace hands under pelvis for stability.<\/p>\n<p><strong>Beginner Modification 5: Feet Higher Start Position<\/strong><br \/>\nStart with legs higher to reduce load.<\/p>\n<p><strong>Beginner Modification 6: Reduce Repetition Count<\/strong><br \/>\nDo fewer reps and keep pelvis still.<\/p>\n<p><strong>Beginner Modification 7: Slow Tempo Reps<\/strong><br \/>\nMove slowly to avoid rocking.<\/p>\n<p><strong>Beginner Modification 8: Exhale on the Lift<\/strong><br \/>\nExhale lifting to engage abdominals earlier.<\/p>\n<p><strong>Beginner Modification 9: Point and Relax Toes<\/strong><br \/>\nPoint softly without gripping through feet.<\/p>\n<p><strong>Beginner Modification 10: Pause and Reset Pelvis<\/strong><br \/>\nReset neutral pelvis between repetitions.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Intermediate Modifications For Leg Raises on Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Intermediate Modification 1: Two-Second Top Hold<\/strong><br \/>\nHold legs vertical for two seconds each rep.<\/p>\n<p><strong>Intermediate Modification 2: Slow Return Control<\/strong><br \/>\nLower for four steady counts.<\/p>\n<p><strong>Intermediate Modification 3: Lower Legs Slightly Before Lifting<\/strong><br \/>\nLower two inches, then lift again.<\/p>\n<p><strong>Intermediate Modification 4: One Breath Per Phase<\/strong><br \/>\nInhale lift, exhale lower with rhythm.<\/p>\n<p><strong>Intermediate Modification 5: Add Inner Thigh Connection<\/strong><br \/>\nLightly squeeze heels together during the lift.<\/p>\n<p><strong>Intermediate Modification 6: Keep Strap Tension Even<\/strong><br \/>\nMaintain consistent tension throughout movement.<\/p>\n<p><strong>Intermediate Modification 7: Add Small Top Pulses<\/strong><br \/>\nPulse one inch at the top ten times.<\/p>\n<p><strong>Intermediate Modification 8: Carriage Silence Goal<\/strong><br \/>\nNo clunks, just smooth controlled travel.<\/p>\n<p><strong>Intermediate Modification 9: Add Toe Flex at Top<\/strong><br \/>\nFlex feet at top, point to lower.<\/p>\n<p><strong>Intermediate Modification 10: Longer Set Endurance<\/strong><br \/>\nAdd five extra reps without losing control.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Advanced Modifications For Leg Raises on Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Advanced Modification 1: Add Small Circles at the Top<\/strong><br \/>\nAdd small circles at the top of lift.<\/p>\n<p><strong>Advanced Modification 2: Lift Hips Slightly at Vertical<\/strong><br \/>\nLift hips slightly as legs reach vertical.<\/p>\n<p><strong>Advanced Modification 3: Hold Vertical Five Breaths<\/strong><br \/>\nHold legs up for five slow breaths.<\/p>\n<p><strong>Advanced Modification 4: Lower Closer to Carriage<\/strong><br \/>\nLower legs closer without pelvic shift.<\/p>\n<p><strong>Advanced Modification 5: Reverse Breathing Challenge<\/strong><br \/>\nExhale lift, inhale lower, keep pelvis steady.<\/p>\n<p><strong>Advanced Modification 6: Single-Leg Lowering Alternation<\/strong><br \/>\nLower one leg, then switch each rep.<\/p>\n<p><strong>Advanced Modification 7: Scissor Legs Variation<\/strong><br \/>\nScissor legs while keeping pelvis stable.<\/p>\n<p><strong>Advanced Modification 8: Tempo Challenge Counts<\/strong><br \/>\nLift four counts, lower four counts.<\/p>\n<p><strong>Advanced Modification 9: Add Double Pulse Lift<\/strong><br \/>\nLift, pulse twice, then lower with control.<\/p>\n<p><strong>Advanced Modification 10: Extended Endurance Set<\/strong><br \/>\nDouble reps without losing neutral pelvis.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>George\u2019s Conclusion and the Reformer Pilates Card Deck<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Leg Raises on Reformer<\/strong> is one of the best exercises for training clean pelvic control while strengthening the deep core and hip stabilisers. When you keep the pelvis neutral and the ribs quiet, the movement becomes smooth, powerful, and incredibly effective.<\/p>\n<p>Use the <strong>beginner modifications<\/strong> to build stability and reduce hip flexor overload, the <strong>intermediate variations<\/strong> to develop endurance and precision, and the <strong>advanced options<\/strong> to increase challenge with lower ranges, circles, hip lifts, single-leg work, and longer holds.<\/p>\n<p>The <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a> includes <strong>48 essential reformer exercises<\/strong>, and with layered modifications like these, it&#8217;s your complete library for classes, privates, and home practice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie on your back with long loops around your ankles. Press legs out and point your toes. Place arms by your sides. Inhale, lift legs perpendicular to the reformer, keeping your pelvis neutral. Exhale, press legs out and point your toes. Repeat. Leg Raises on Reformer: 30 Modifications for All Levels Leg Raises on Reformer [&hellip;]<\/p>\n","protected":false},"featured_media":68326,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[31,152],"pose_types":[45,38,49],"pose_anatomy":[54,58],"pose_chakras":[64,65,66],"pose_therapy":[86],"pose_drishti":[98],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57565","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-pilates-lesson-planner","pose_category-reformer","pose_types-seated-floor","pose_types-strengthen","pose_types-supine","pose_anatomy-core","pose_anatomy-lower-back","pose_chakras-base","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-sciatica","pose_drishti-up","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"<!-- This site is optimized 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