Pilates Reformer – What Is It And How To Use?
The Pilates Reformer was invented by Joseph Hubertus Pilates, a German physical trainer and founder of the Pilates Method. He invented Pilates Reformer machines by attaching springs to the bottom of hospital beds in order to rehabilitate injured war soldiers without impact. The Pilates Reformer has a flat platform that can slide back and forth, and exercises are done lying, sitting, kneeling, or standing on the platform. Attached below this platform are 4-5 springs that provide different levels of resistance. The Reformer bed has shoulder blocks that secure your head and neck, align your shoulders, and help open your chest. At the end of the platform spring is an adjustable bar called the footbar. The feet or hands can be placed on the footbar to move the carriage in and out in order to strengthen the legs and upper body. The rectangular shape of the Reformer forces your body to work symmetrically, correcting any muscle imbalances. You can do a variety of exercises on the Reformer. If you want the benefits of Pilates but are new to it, here are 10 Pilates Reformer body workouts for beginners. Take a look.
10 Pilates Reformer Exercises For Beginners
1. The Reformer Footwork
Inner and outer thighs, glutes, quads, hamstrings, calves, and abs. 4 sets of 10 reps
2. Leg Circles On The Pilates Reformer
Abs, pelvis, inner and outer thighs, glutes, quads, and hamstrings 2 sets of 10 circles each way
3. The Frog On The Pilates Reformer
Inner and outer thighs, abs, hamstrings, pelvis, and back 3 sets of 12 reps
4. Stomach Massage – Rounded
Lower abs, pelvis, glutes, inner thighs, quads, and hamstrings. 3 sets of 10 reps
5. Stomach Massage – Arms Back
Lower abs, shoulders, back, chest, pelvis, glutes, adductors, quads, and hamstrings. 3 sets of 10 reps
6. Short Box – Round Back
Lower abdominals, spine 3 sets of 10 reps
7. Short Box – Flat Back
Abs, back, posture 2 sets of 10 reps
8. Elephant On Pilates Reformer
Abs, glutes, hamstrings, calves, and quads. 3 sets of 5 reps
9. Knee Stretch On Pilates Reformer
Knee strength, hamstrings, quads, calves, and abs. 3 sets of 8 reps
10. Running on the Pilates Reformer
Calves, hamstrings, quads, glutes, ankle strength 2 sets 20 reps These 10 Pilates reformer exercises work your entire body in a no-impact and effective way that focuses on core and glute strength, proper alignment, and strengthening and lengthening your spine. Benefits of the Pilates Reformer include:
Pilates Reformer Exercise Benefits
Stronger core Better posture Helps relievejoint pain Tones muscles Increases flexibility Improves balance
Proper form is key for Pilates exercises. Here are a few common mistakes that you must avoid.
Common Mistakes To Avoid
Not breathing in and out – Make sure you exhale and inhale while doing the exercises (exhale on the effort to contract your abs). Moving too quickly – You must move slowly and with control and make sure you are engaging your muscles so that your Pilates session is most effective.Doing more reps is not what you should focus on. Do the exercises with precision. Not focusing on the movements – Focus on the movement of every body part. This will help you engage the right muscles and help you benefit from Pilates sessions.
Now, the main question is, how many calories can you burn by doing Pilates reformer exercises? Scroll down to find out.
Calories Burned In Pilates Reformer Exercises
You can burn anywhere between 250-450 calories in one session of Pilates reformer exercise. If you do it for 4 days a week, you will burn about 1000-1800 calories per week! However, the calories burned will also depend on your exercise levels, body weight, and time. How many times a week should you do Pilates reformer? Practicing 2-3 times a week should be good to start with and maintain good results. What should I eat before Pilates reformer? Snacks like nuts, berries, almond butter, boiled egg, celery with hummus, greens smoothie, cheese, and protein bars can all help you fuel up before a pilates reformer session. Is it better to do Pilates in the morning or at night? Morning is a better time as there are fewer distractions, and your body is well-rested. Is 20 minutes of Pilates a day enough? Yes, for most people, 20 minutes per session and 2-3 sessions per week are good enough to see visible results.
