Elephant Reformer
| Category: | Reformer |
|---|---|
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Reformer |
| Types: | Arm Balance, Balance, Inversion, Strengthen |
| Anatomy: | Arms & Shoulders, Core, Hamstrings, Lower Back, Middle Back, Psoas, Upper Back, Wrists & Arms |
| Therapy: | Poor Posture |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Stand on the Pilates reformer platform, heels against shoulder blocks, toes flexed up. Place palms on the footbar, arms extended, shoulder-width apart. Tuck chin, round tailbone by engaging abs, and press shoulders down. Squeeze glutes, activate abs, exhale, and push platform back using hip movement only. Maintain upper body stability, slightly shifting hips back. Inhale, return platform forward, hips under you. Keep rounded lower back, shoulders down.
Targets abs, glutes, hamstrings, calves, and quads.
Lower back pain.
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Elephant Reformer Exercise
Stand on the Pilates reformer platform, heels against shoulder blocks, toes flexed up. Place palms on the footbar, arms extended, shoulder-width apart. Tuck chin, round tailbone by engaging abs, and press shoulders down. Squeeze glutes, activate abs, exhale, and push platform back using hip movement only. Maintain upper body stability, slightly shifting hips back. Inhale, return platform forward, hips under you. Keep rounded lower back, shoulders down.
What are the Benefits of the Exercise?
Targets abs, glutes, hamstrings, calves, and quads.
What are the Precautions of the Exercise?
Lower back pain.
What are the Benefits of Reformer Exercises?
Below are 10 main benefits of Reformer exercises:
Muscle Strength: They target specific muscle groups, building strength evenly throughout the body.
Core Stability: Reformer workouts engage core muscles, enhancing stability and supporting the spine.
Flexibility: The machine’s design facilitates dynamic stretching, improving flexibility and range of motion.
Posture Enhancement: By emphasizing proper alignment, they contribute to better posture and body awareness.
Low-Impact Conditioning: Reformer workouts minimize strain on joints while delivering effective resistance-based training.
Balanced Muscle Development: They address muscle imbalances, promoting symmetry and reducing injury risk.
Versatility: Various spring tensions allow for modifications to suit different fitness levels and goals.
Mind-Body Connection: Controlled movements enhance mindfulness and body control.
Injury Rehabilitation: Reformer exercises can be adapted for rehab, aiding recovery while preventing further injuries.
Functional Fitness: Improved strength and coordination translate to enhanced performance in daily activities.
