Despite the Medieval name, Reformer is a very smart and elegant apparatus. Joseph H. Pilates called it “Apparatus”. It is a wooden bed with frame. A flat platform is moving on the frame forth and back. We can train the whole-body using loops for hands and feet and a gear bar system with springs as resistance.
The exercises may be easy, basic to advanced, very difficult to acrobatic.
They all promote a better daily life or in other words quality of life. Specifically, there are benefits on body posture and body efficiency. Pains associated with muscular/physical imbalances are relieved. There is also the advantage of full range of motion while executing exercises. The result is the improvement of flexibility while building strength and “strong bones”.
Stomach massage – round back
Exercise of the week!
Starting position: Sit on the reformer platform. Place your toes on the foot bar, and knees shoulder-width apart, and hold the edge of the platform.The toes are apart and the heels are together.Curve your back and tuck your neck in.
Execution:Inhale and extend your legs .You will slide back as you do so.Still inhaling, lower and lift the heels under the footbar, maintaining the external rotation of the legs with the heels together. Exhale bend the knees and return the carriage back to the starting position.
CUES:
- Keep your heels are together
- Keep shoulders above the hips
- Ensure the spine stays in the C-Curve
- Engage your ΡΗ/center
- Keep up a pace
Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, Member of Pilates Method Alliance (PMA), Member of European Lifestyle Medicine Organization (ELMO), DNAFit® Certified Trainer, General Manager & Owner of AthensTrainers®
