This site uses cookies for analytics and to improve your experience. By clicking Accept, you consent to our use of cookies. Learn more in our privacy policy.

0

No products in the cart.

40 Days for $40 Let’s Get Started!

Pull Straps on the Reformer

Home  »  Free Reformer Exercise Tutorials (Swan, Snake and Star Bonus) • Pilates Reformer Exercises | Free Tutorials   »   Pull Straps on the Reformer
  • May 10, 2019
Table of Contents
pulling-straps-1-on-the-reformer-2-scaled - Online Pilates Classes
  • Difficulty: Beginner | Intermediate
  • Equipment Needed: Reformer, Long Box, Straps (I love using the Contrology Reformer.)
  • Reps: 3-5 each
  • Warning: Not ideal for those with shoulder issues, can be done seated if not able to lay on stomach.
  • Questions: Contact us here

Pull Straps on the Reformer

Pull Straps on the Pilates Reformer can be done with or without Straps! And, is a great first exercise on the Reformer to challenge your connection against gravity! This exercise, like most Pilates exercises, can be deceiving. You’ll want to work on the part where the springs offer resistance. But the challenge is that we should be working the closing of the springs. As you do this exercise work the return twice as much! If you have been doing Swan or Swan Prep on the mat well, then try to add Pull Straps into your Reformer repertoire. If it goes well, add 2.

Watch those Elbows! Pull from your back as you open and close the springs.

With one spring on your Reformer, lay on top of your Long Box with your shoulders at the edge of the box. It can feel like you need to move forward and for those over six feet, you may need to. The goal is not to fully support your legs with the box. But, instead, to allow the box to support your center. Grab your straps as high up as you can, make sure there is zero slack in your straps. Legs are long, behind you and hugging together. For beginners and those with lower back issues I recommend you have the legs parallel or feel as if the thigh bones are turning in. Reach your tailbone nice and long to help engage your lower stomach and then pull the straps down to the floor at back towards your hips. Your chest may lift if your reach into the straps asks it to. But don’t anticipate this and lift your chest sooner than you need. Just like Swan it is not about going backward. Reach your heart/sternum forward. Return to start with long reaching arms and repeat 3-5 times.

This exercise can be done seated for those where lying on their stomach is not available. It can also be done with 1 and 2 lb weights.

Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!

By Lesley Logan

Lesley Logan, a 2nd generation certified Pilates teacher, breathwork, habits and mindset coach, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorials, where you can also find weekly Pilates classes and workshops. Teaching Pilates since 2008, she has run multiple studios, has trained hundreds of people to become teachers themselves and has taught thousands of students around the world. When not teaching from her studio in Las Vegas, Lesley she’s hosting her podcast Be It Till You See it or traveling the world leading Pilates retreats. Connect with Lesley on Instagram @lesley.logan or through the contact page on this site.

https://onlinepilatesclasses.com/wp-content/uploads/2021/01/spine-corrector-1a.jpg
Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers
LEARN MORE
https://onlinepilatesclasses.com/wp-content/uploads/2021/01/wunda-chair-1a.jpg
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.
LEARN MORE

Disclaimer: Some of the links in this article are "affiliate links", a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission. The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers. By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support. By watching this video, you agree to our Terms and Conditions, which you can read here:https://opc.me/tc

YOU’VE FOUND OPC!

Here you’ll discover a vibrant community and space for Pilates workouts, tutorials, and movement for life. Join us for mat, reformer Pilates, and workouts / workshops with the Pilates tower, Wunda Chair and more, taught by Lesley Logan and other talented Pilates teachers. We’re happy you’re here ????

New classes, blogs, and free tutorials post every week!

READ HOW OPC GOT STARTED

MEET THE TEAM

welcome opc teachers online pilates classes

INTRO TO PILATES

intro to pilates onlinepilatesclasses.com

JOIN A MEMBERSHIP

opc membership

OPC MERCH

OPC Pittie Pilates Mat yellow bandana (3) - Online Pilates Classes

PILATES RETREATS

2025 cambodia pilates retreat

MOST POPULAR BLOGS

  1. Full Pilates Reformer Order and How to Do Each Exercise
  2. 20 Minute Wall Pilates Workout
  3. Pilates Mat Exercises and Order
  4. Pilates Exercises You Can Do at the Wall
  5. Pilates: Is it a Cardio Workout?
  6. How to Build Your Home Pilates Studio (For Everyone, Not Just Teachers)
  7. How to Do Reformer Pilates Without a Reformer

Leave a comment

Your email address will not be published. Required fields are marked *

Related Posts

30-minute Mat Classes (6x)
Every Tuesday we drop a new 30-minute Mat class from one of our teachers.
Value: $144

30-Minute Reformer Classes (x6)
Every Tuesday we drop a new 30-minute Reformer class from one of our teachers..
Value: $144

50-Minute LIVE Mat Classes (x2)
Each month we drop a new 50-minute Mat class from one of our teachers, and we invite you to join us LIVE for the filming of it.
Value: $159

50-Minute Reformer Classes (x2)
Each month we drop a new 50-minute Reformer class from one of our teachers.
Value: $80

50-Minute Cadillac Classes (x2)
Each month we drop a new 50-minute Cadillac class from one of our teachers.
Value: $80

50-Minute Chair Classes (x2)
Each month we drop a new 50-minute Chair class from one of our teachers.
Value: $80

Members-Only Community Access
Join the most inclusive, supportive, and encouraging community of Pilates enthusiasts just like you. No "Pilates Police" allowed!
Value: $120

Form Feedback Fridays
Every Friday our teaching team responds to member questions! We're the only online Pilates membership that offers direct feedback on your form!
Value: $228

Mobile App
Access everything in your membership directly from your phone! Take class, chat in the community, find new tutorial videos, listen to podcast episodes... all the things!
Value: $100

Recommended Workout Schedule
We've put together a recomended workout schedule for you to get you rolling.
Value: $20

Members-Only Perks
Members get access to our reading/equipment recomendations, special offers/deals, and more.
Value: $40

mask group 4

Christine Kam-Lynch

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started
mask group 5

Lesley Logan

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started
mask group 7

Megan Lauman

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started
mask group 6

Mindi Westfall

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started
mask group 9

Tami-Adrian George

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started
mask group 10

Yasmin Scholten

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone! Classes start at only $7! Cancel at anytime.

Let's Get Started
mask group 8

Rachel Piper

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

BALLIN'

Online Mat & Reformer Pilates Class Descriptions:

Feel like a baller in 30 minutes flat with the Reformer and Mat this week.

This week we’re using a small ball to level up your Pilates connections and add just the right amount of spice to familiar moves. Expect fresh variations, midline-igniting challenges, and that “ohhh, there it is” feeling. Perfect for all levels with options to progress.

Props Needed : small ball, sitting box

See you in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self, pole and a dowel!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, pole and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

POLE POSITION

Online Mat & Reformer Pilates Class Descriptions:

In these classes on the Mat and Reformer, we’ll use a pole to make connections in the body easier to feel and understand. We’ll explore how your hands, arms, and back work together — and how wrist alignment plays a big role in creating this essential Arm-Back-connection.

The pole acts as a helpful tool, giving you direct feedback if you are working from your center and where you can soften.

Let´s move playful and get a supportive workout with the help of a simple pole that everyone has at home or can get cheaply at a hardware store.

Props Mat: Pole (1 yard length) or broomstick
Reformer: Pole, Box

Yasmin

POLE POSITION

Online Mat & Reformer Pilates Class Descriptions:

In these classes on the Mat and Reformer, we’ll use a pole to make connections in the body easier to feel and understand. We’ll explore how your hands, arms, and back work together — and how wrist alignment plays a big role in creating this essential Arm-Back-connection.

The pole acts as a helpful tool, giving you direct feedback if you are working from your center and where you can soften.

Let´s move playful and get a supportive workout with the help of a simple pole that everyone has at home or can get cheaply at a hardware store.

Props needed :
Mat: Pole (1 yard length) or broomstick
Reformer: Pole, Box

See you in class,
Yasmin

MAT EQUIPMENT NEEDED:

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED:

>> Wondering what reformer I’m using? You can find out more here.

STEP BY STEP

Online Mat & Reformer Pilates Class Descriptions:

Alright you might not be excited to focus on building up to push ups. But this week, step by step, exercise by exercise we are going to get more out of our set ups, transitions and how that makes push ups more possible!

Props: Magic circle will be used in the beginning on the Mat and then at the end. If you don't have one theres a lot you can do with a squishy ball.

See you in class,
xx-LL

STEP BY STEP

Online Mat & Reformer Pilates Class Descriptions:

Alright you might not be excited to focus on building up to push ups. But this week, step by step, exercise by exercise we are going to get more out of our set ups, transitions and how that makes push ups more possible!

Props needed : Magic circle will be used in the beginning on the Mat and then at the end. If you don't have one theres a lot you can do with a squishy ball.

See you in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

BASIC IS THE NEW ADVANCED

Online Mat & Reformer Pilates Class Descriptions:

Let’s get BASIC!! The most "basic" Pilates exercises are often rich in advanced concepts. Throughout the week we’ll put the emphasis on the Pilates Fundamentals and overall body awareness - a focused approach to these core concepts might just shift your perspective on what “advanced” really means.

Props Needed: Circle Band or tied resistance band

See you in class,
Rachel

GET GET DOWN

Let´s talk about your Squat!

Do we really have squats in Pilates? Oh yes, we do - on the Mat in the beginning to get down, we have a challenging one on the Reformer, Squats on Tower/Cadillac and smart, supportive exercises on the Wunda Chair to really help built up the strength. 

But the big question is: Are you actually using your THASS and Center to get low - or are your quads and lower back doing all the work while the rest just watches? This month, we’ll play, explore and refine this functional movement. So let's get curious and 'get get down' strong!

Props:

Mat = TBD
Reformer = box
Tower = Magic Circle, Reformer Box (low stool is fine too) - just for a few exercises, can be done without
Chair = optional mat, and option pole

See ya in class,
xx-LL

MAY THE FORCE BE WITH YOU

ONLINE MAT, REFORMER, TOWER/CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

The STAR WARS Universe needs more than just a day of celebrating …May The Fourth! Let’s honor that mind-body-Jedi spirit, as well as the Power of 4, all month…May The Force Be With You! All of our 45 min classes will use 4 reps or a combination of 4 exercises to connect us to our strength.

On the reformer, we’ll use the Pilates pole as our own special light saber of focus! (Swiffer handles or yardsticks work well, too!

Props needed:
Mat: Pole
Reformer: Pilates Pole
Tower: none
Chair: none

See ya in class,
xx-LL

BREATHE IT IN

Online Mat & Reformer Pilates Class Descriptions:

Back by popular demand entire workouts led by our breath. We'll use inhales and exhales to get the most out of our work. And, perhaps some exercises that have felt challenging will have a bit more flow! 

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Theraband - leggings or stockings, pole - swiffer handle or stick

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer.

>> Wondering what reformer I’m using? You can find out more here.

BALLIN'

Online Mat & Reformer Pilates Class Descriptions:

Feel like a baller in 30 minutes flat with the Reformer and Mat this week.

This week we’re using a small ball to level up your Pilates connections and add just the right amount of spice to familiar moves. Expect fresh variations, midline-igniting challenges, and that “ohhh, there it is” feeling. Perfect for all levels with options to progress.

Props Needed : small ball, sitting box

See you in class,
Mindi

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.