Running On Reformer

30 Modifications For “Running on Reformer” Pilates Exercise

“Running on Reformer” is a dynamic and engaging exercise that targets key muscle groups while improving coordination, balance, and control.

It is a versatile movement suitable for all levels of practitioners, offering both strength and flexibility benefits. Found in the “Foundation” category of the Reformer Pilates Expansion Card Deck, this exercise is perfect for beginners who are working to build a solid foundation in their Pilates practice.

The Reformer Pilates Expansion Card Deck is an expansion to the original Reformer Pilates Card Deck, which includes 48 exercises designed to help practitioners develop their skills and deepen their understanding of Pilates reformer techniques. The card decks offer a structured way to learn and practice the exercises, breaking them down into various levels to suit individual progress. Whether you’re just starting or you’re looking to advance your practice, these exercises are structured to challenge your abilities at every stage.

In this blog post, we will explore 30 different modifications for “Running on Reformer” (10 beginner, 10 intermediate, and 10 advanced), offering you options to adjust the exercise to your current ability level.

10 Beginner Modifications For Running On Reformer Exercise

Beginner Modification 1: Running on Reformer with Feet Flat

Start with your feet flat on the footbar rather than toes pointed. This reduces the strain on your calves and makes it easier to maintain control throughout the movement.

Beginner Modification 2: Slow Pace for Stability

Move at a slower pace to focus on stability and control. By reducing the speed of the exercise, you can pay closer attention to form and alignment, particularly around the knees.

Beginner Modification 3: Reduce Resistance

Lower the resistance on the reformer springs. This makes the exercise less intense and allows you to practice proper movement without the added challenge of high resistance.

Beginner Modification 4: Keep Feet Together

Instead of alternating legs, keep both feet together while lifting one leg at a time. This will help you build strength and control while ensuring that your core and glutes remain engaged.

Beginner Modification 5: Use a Cushion for Comfort

Place a cushion under your lower back for added support. This helps alleviate any discomfort, particularly for beginners who may not be used to lying flat on the reformer.

Beginner Modification 6: Small Range of Motion

Focus on a smaller range of motion, especially in the legs, to prevent overstretching or straining. Gradually increase the range as your flexibility and strength improve.

Beginner Modification 7: Use a Mirror for Feedback

Perform the exercise in front of a mirror to observe your form. This visual feedback will help you correct any misalignments and ensure you’re engaging the right muscle groups.

Beginner Modification 8: Perform Exercise with One Leg at a Time

Instead of alternating legs, practice running with one leg at a time. This modification allows you to focus on each side individually, helping with balance and coordination.

Beginner Modification 9: Engage Core Before Movement

Before beginning the movement, engage your core by pulling your belly button towards your spine. This ensures that your lower back is protected throughout the exercise.

Beginner Modification 10: Perform with Feet Slightly Elevated

If you have difficulty keeping your feet flat on the footbar, try placing them slightly elevated on a small block or cushion. This provides a gentler angle to work from.

10 Intermediate Modifications For Running On Reformer Exercise

Intermediate Modification 1: Add a Longer Range of Motion

Increase the range of motion in the legs as you alternate, allowing the legs to slide further in and out. This modification will work your muscles more deeply and help improve flexibility.

Intermediate Modification 2: Incorporate a Small Pulse

At the end of each movement, incorporate a small pulse with the legs. This pulse activates the muscles further, helping to build strength and endurance.

Intermediate Modification 3: Add Light Resistance

Increase the resistance on the reformer springs slightly. This will challenge your muscles more, while still allowing you to maintain control and stability.

Intermediate Modification 4: Place Hands Behind Your Head

For an extra challenge, place your hands behind your head. This engages the upper body more, especially your shoulders, and helps improve your overall body awareness.

Intermediate Modification 5: Alternate with Bent Knees

Instead of keeping your legs straight, alternate between straight and bent legs as you run on the reformer. This works different muscles and adds variety to the exercise.

Intermediate Modification 6: Perform the Exercise with Toes Pointed

Point your toes as you perform the movement, which adds a level of intensity to the calf muscles. This modification also enhances overall body alignment.

Intermediate Modification 7: Add a Pause at the End of Each Movement

Pause for a second at the end of each leg movement, holding the position before switching legs. This promotes control and helps improve balance.

Intermediate Modification 8: Lift the Pelvis Slightly

Add a slight lift to the pelvis as you engage your glutes. This modification activates the core and glutes even more, further strengthening these key muscle groups.

Intermediate Modification 9: Increase the Speed of Movement

To improve coordination and endurance, try performing the exercise at a faster pace, while maintaining form and control throughout.

Intermediate Modification 10: Perform with One Leg Elevated

Lift one leg off the footbar while performing the exercise with the other leg. Alternate sides and repeat, focusing on maintaining stability and balance as the leg that is elevated changes.

10 Advanced  Modifications For Running On Reformer Exercise

Advanced Modification 1: Add Full Extension with Toes Pointed

Extend your legs fully, ensuring your toes are pointed as you alternate between them. This modification works the calves and glutes even more intensely while improving flexibility.

Advanced Modification 2: Perform Exercise on One Leg at a Time

For an added challenge, alternate performing the exercise one leg at a time. This variation forces you to stabilise your body more and work each leg in isolation.

Advanced Modification 3: Add a Jumping Movement

Incorporate a small jumping movement while on the reformer, pushing off the footbar. This dynamic modification challenges both your coordination and power.

Advanced Modification 4: Perform the Exercise with Feet in Plank Position

Start the exercise in a plank position with your feet on the footbar. This modification engages the core more deeply and adds an element of balance to the movement.

Advanced Modification 5: Use Heavy Resistance

Increase the resistance to a high level, challenging your strength and endurance. This variation will help develop powerful muscles in your legs and glutes.

Advanced Modification 6: Add Rotation to the Upper Body

As you alternate your legs, rotate your upper body slightly in the opposite direction. This engages your obliques and adds a twist to the movement, increasing the challenge.

Advanced Modification 7: Perform the Exercise with Eyes Closed

To increase proprioception and body awareness, try performing the exercise with your eyes closed. This modification forces you to rely on your internal sense of balance and control.

Advanced Modification 8: Hold a Static Position with One Leg Raised

Hold the position with one leg raised for several seconds before switching legs. This static hold builds strength and endurance, particularly in the glutes and core.

Advanced Modification 9: Add a Resistance Band

Place a resistance band around your thighs while performing the exercise. This increases the difficulty by targeting the abductors and adding resistance to the leg movements.

Advanced Modification 10: Incorporate a Hop Between Leg Changes

Instead of smoothly alternating legs, incorporate a small hop when switching legs. This explosive movement challenges your power and agility while working the glutes, calves, and quads.

George’s Conclusion and the Reformer Pilates Card Deck

As we’ve explored, “Running on Reformer” offers a wide variety of modifications that can be tailored to suit your current level of experience, whether you’re a beginner, intermediate, or advanced practitioner. By adjusting the intensity, range of motion, and resistance, this exercise can become progressively more challenging, allowing you to continue developing strength, stability, and flexibility.

The Reformer Pilates Card Deck and the Reformer Pilates Expansion Card Deck are excellent tools to guide your Pilates journey. The cards offer a structured and versatile approach to Pilates, enabling you to progress at your own pace while maintaining proper form. Whether you’re just starting or looking to deepen your practice, these reformer decks are invaluable resources to help you reach your goals.