Side Splits I Reformer

Exploring Side Splits I On Reformer: 30 Modifications for All Levels

Side Splits I on the Reformer is a fantastic foundational exercise for improving core strength, balance, and hip stability. As part of the “Foundation” category in the Reformer Pilates Expansion Card Deck, this exercise is suitable for beginners but can be tailored for more advanced practitioners with a range of challenging modifications. The exercise itself, like many in Pilates, is deceptively simple but demands mindful control, particularly as you push the carriage out and draw it back to the centre.

Whether you’re just starting your Pilates journey or are looking for a deeper challenge, these 30 modifications will help you explore different ways to engage your core, strengthen your inner thighs, and enhance your stability. With ten beginner, intermediate, and advanced variations, this guide offers options for everyone, from newcomers to Pilates pros.

10 Beginner Modifications For Side Splits I On Reformer

Beginner Modification 1: Supported Hands

Place hands on the hips or use a support bar to maintain balance as you press the carriage out and in.

Beginner Modification 2: Decreased Range of Motion

Reduce the range of motion by pressing the carriage only a few inches out to build confidence and control.

Beginner Modification 3: Shorter Duration

Limit the exercise duration to 30 seconds to focus on form and alignment before increasing time.

Beginner Modification 4: Wider Stance

Position feet wider apart to provide additional stability and reduce the intensity on the inner thighs.

Beginner Modification 5: Light Spring Resistance

Attach light spring resistance to the Reformer to provide gentle support during the movement.

Beginner Modification 6: Slow and Steady

Move slowly, inhaling as you press out, exhaling as you come in, to practice full control.

Beginner Modification 7: Hands-on-Box

Hold the box of the Reformer lightly for balance as you press out, focusing on keeping the torso aligned.

Beginner Modification 8: Limited Arm Movement

Keep arms at your sides rather than lifting to floor level, allowing for greater focus on hip stability.

Beginner Modification 9: Seated Reformer Setup

Begin the exercise seated with both feet on the carriage, then rise slowly to standing for balance.

Beginner Modification 10: Small Arm Movements

Lift arms just a few inches instead of extending fully, which allows you to focus on leg movement and balance.

10 Intermediate Modifications For Side Splits I On Reformer

Intermediate Modification 1: Increased Range

Increase the range of motion by pressing the carriage further out, while maintaining control of the return movement.

Intermediate Modification 2: Single Arm Lift

Lift only one arm as you move, alternating sides with each repetition for added focus on balance.

Intermediate Modification 3: Add Light Ankle Weights

Use light ankle weights to increase resistance, enhancing engagement in the inner and outer thighs.

Intermediate Modification 4: Narrower Foot Position

Position your feet closer together to challenge your stability and increase core engagement.

Intermediate Modification 5: Light Resistance Band Around Thighs

Place a light resistance band just above the knees to add additional challenge as you press out.

Intermediate Modification 6: Engage Arm Movement

Lift and extend arms fully parallel to the floor as you press out, returning them as you come back in.

Intermediate Modification 7: Core Twist

Add a slight twist to the torso as you press out, alternating sides to engage the obliques.

Intermediate Modification 8: Heel Raise

Raise your heels slightly as you press out to engage the calves and improve ankle stability.

Intermediate Modification 9: Slow Return

Slow down the return movement to challenge core stability as you draw the carriage back to centre.

Intermediate Modification 10: Mid-Level Spring Resistance

Increase the spring resistance to mid-level, demanding more strength from the inner thigh muscles.

10 Advanced Modifications For Side Splits I On Reformer

Advanced Modification 1: Eyes Closed

Perform the exercise with eyes closed to challenge balance and proprioception for advanced body awareness.

Advanced Modification 2: Full Arm Extension Overhead

Raise arms overhead as you press out, creating an added demand on core stability and shoulder control.

Advanced Modification 3: Decreased Spring Resistance

Lower the spring resistance to make control more challenging as you press the carriage out and in.

Advanced Modification 4: Single-Leg Side Splits

Start with one foot on the carriage and the other elevated off the platform to challenge single-leg stability.

Advanced Modification 5: Resistance Band Under Foot

Place a resistance band under one foot, holding the other end in your hand, adding upper body resistance.

Advanced Modification 6: Full Body Rotation

Add a full torso rotation as you press out, alternating sides with each repetition to engage the obliques.

Advanced Modification 7: Toe Press

Press the carriage out on your toes rather than the full foot, challenging balance and calf engagement.

Advanced Modification 8: Dynamic In and Out

Press the carriage in and out at a quicker pace, focusing on maintaining form with faster movement.

Advanced Modification 9: Deep Stretch Hold

Hold the carriage out for 10 seconds to deepen the stretch, engaging the inner thighs and core to stabilise.

Advanced Modification 10: Minimal Contact

Lightly place the standing foot on the platform, engaging your core to keep balance as you move.

George’s Conclusion And the Reformer Pilates Card Deck

The Side Splits I exercise on the Reformer, with all its potential modifications, highlights the adaptability of Pilates. By varying difficulty levels and focusing on different aspects of balance, stability, and control, each of these modifications offers an opportunity to make progress, avoid plateaus, and keep your Pilates practice fresh and challenging.

The Reformer Pilates Card Deck and the Reformer Pilates Expansion Card Deck are excellent resources, providing you with structured guidance on the Reformer for a wide range of exercises. These decks enable practitioners at any level to build their Pilates skills progressively while discovering variations that add diversity to their workout routine.