Category: | Pilates Lesson Planner |
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Sub Category: | Reformer |
Types: | Arm Balance, Balance, Hip Opener, 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 |
Set the resistance with three springs. Position yourself at the Reformer's front. Align the balls of your feet on the footbar, heels touching, toes slightly apart, and knees open at shoulder width. Rest your hands atop the shoulder blocks, arms straightened, while pressing shoulders down and opening your chest. Slide back, extending legs, lowering heels, and keeping them together through glute engagement. Reverse by bending knees, sliding forward, and lifting heels back to the start. Maintain an upright posture.
Engage the lower abs, activate the shoulders, target the back, chest, pelvis, work the glutes, inner thighs, quads, and hamstrings.
Lower back pain.
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Stomach Massage Arms Back Reformer Exercise
Set the resistance with three springs. Position yourself at the Reformer’s front. Align the balls of your feet on the footbar, heels touching, toes slightly apart, and knees open at shoulder width. Rest your hands atop the shoulder blocks, arms straightened, while pressing shoulders down and opening your chest. Slide back, extending legs, lowering heels, and keeping them together through glute engagement. Reverse by bending knees, sliding forward, and lifting heels back to the start. Maintain an upright posture.
What are the Benefits of the Exercise?
Engage the lower abs, activate the shoulders, target the back, chest, pelvis, work the glutes, inner thighs, quads, and hamstrings.
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.