For seasoned practitioners of Reformer Pilates, advanced exercises can provide new challenges and deepen your practice. These movements require strength, stability, and precision, pushing your limits and enhancing your overall fitness. Here’s a collection of advanced Reformer Pilates exercises that will help you elevate your practice:
1. The Long Box Series
Purpose: Strengthens the entire body while challenging stability and control.
Variations:
- Pulling Straps: Lie on the long box facing the footbar, grab the straps, and pull them towards your chest, engaging your back and core.
- T Pull: Extend arms to the side and pull the straps towards your shoulders, focusing on upper back engagement.
- Swimmer: Lift arms and legs off the box simultaneously, engaging the core and maintaining stability.
2. Teaser
Purpose: Builds core strength, balance, and coordination.
How to Perform:
- Start lying on your back on the Reformer with feet on the footbar.
- Engage your core and roll up to a seated position while lifting your legs into a V shape.
- Hold the position, keeping your back straight and balancing on your sit bones before rolling back down.
3. The Elephant
Purpose: Strengthens the hamstrings and stretches the spine.
How to Perform:
- Stand on the Reformer with feet on the carriage, hips slightly bent.
- Press the carriage back by hinging at the hips, keeping the back straight.
- Hold the position, engaging your core, and return to the starting position.
4. The Jackknife
Purpose: Engages the core and strengthens the entire body.
How to Perform:
- Start lying on your back with legs in the straps, arms at your sides.
- Lift your legs overhead while keeping your arms pressing down into the carriage.
- Roll the spine down slowly, bringing the legs back over your head, then return to the starting position.
5. The Scissors
Purpose: Enhances core stability and coordination.
How to Perform:
- Begin lying on your back with legs in the straps, holding the straps with hands at your sides.
- Lift your legs to a tabletop position, then lower one leg while keeping the other elevated.
- Alternate legs, maintaining control and stability throughout.
6. The Side Splits
Purpose: Increases flexibility and strength in the inner and outer thighs.
How to Perform:
- Stand on the Reformer with one foot on the footbar and the other on the carriage.
- Lower the carriage while maintaining alignment and control, focusing on the stretch in the legs.
- Press back up using your leg muscles to return to the starting position.
7. The Russian Twist
Purpose: Strengthens the obliques and improves rotational stability.
How to Perform:
- Sit on the Reformer with feet on the footbar, leaning back slightly.
- Hold a weighted object or the strap and twist your torso to one side, then return to center and twist to the other side.
- Keep your core engaged and back straight throughout the movement.
8. The Mermaid
Purpose: Enhances lateral flexion and strengthens the obliques.
How to Perform:
- Sit sideways on the Reformer with one leg bent on the carriage and the other leg extended.
- Hold onto the footbar and lean to the side, stretching the opposite side of your body.
- Return to the starting position, focusing on controlled movement and core engagement.
Conclusion
Advanced Reformer Pilates exercises can elevate your practice, challenge your body, and improve your overall fitness. Always prioritize proper form and alignment to maximize the benefits and minimize the risk of injury. As you explore these advanced movements, listen to your body, and remember to enjoy the journey of growth and strength in your Pilates practice!
