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snake and twist bar up on the reformer | Online Pilates Classes

Snake and Twist Bar Up on the Reformer

You’ll find that the foot position with the bar up is much easier than with it down. Feel free to hold the start position with the bar up until you’re ready.

swakatee on the reformer | Online Pilates Classes

Swakatee on the Reformer

Depending on the equipment and springs, this exercise is available to anyone whose ready for it. When possible, be sure to practice Swakatee on the Arm Chair.

tendon stretch prep on the reformer | Online Pilates Classes

Tendon Stretch Prep on the Reformer

Tight hamstrings? Try in place of the Tendon Stretch. One day you’ll feel confident and ready to keep those hands on the footbar and move that carriage.

short box twist on hip on the reformer | Online Pilates Classes

Short Box: Twist on Hip on the Reformer

If your Twist and Reach is long and strong, give Twist on Hip a chance. It’s a little on the scary side, be mindful of the type of Short Box you have.

short box side to side on the reformer | Online Pilates Classes

Short Box: Side to Side on the Reformer

During Side to Side be careful that you don’t limit yourself. See if you have any more juice and strength in you to go a little more up and over each way.

Short Box Flat Back on the Reformer | Online Pilates Classes

Short Box: Flat Back on the Reformer

Focus on the length and lift instead of how far you go and you’ll get more out of this exercise. Let this strength carry over into other Short Box exercises.

Short Box Round Back on the Reformer | Online Pilates Classes

Short Box: Round Back on the Reformer

Struggling with Stomach Massage, Roll Up or Neck Pull? This exercise helps you reach in two directions, reveals disconnection from your center, and more.

up stretch combo on the reformer | Online Pilates Classes

Up Stretch Combo on the Reformer

This will take your Down Stretch, Swan, and Elephant and show you exactly where you are connected and where you are needing to focus your strength and reach.

Rowing 6: Hug on the Reformer | Online Pilates Classes

Rowing 6: Hug on the Reformer

An incredible back strengthening exercise when done correctly. It’s easy to cheat, make it a chest exercise. As you do the hug keep in mind its for the back!

Shave (Rowing 5) on the Reformer | Online Pilates Classes

Rowing 5: Shave on the Reformer

As you move through your exercises notice when your ribs want to take a break this may be where your range of motion ends.

From the Hips (Rowing 4) on the Reformer | Online Pilates Classes

Rowing 4: From the Hips on the Reformer

When you get this one you really feel strong. It’s easy to cheat yourself by focusing on the choreography instead of the connections. Move from your center.

From the Chest (Rowing 3) on the Reformer | Online Pilates Classes

Rowing 3: From the Chest on the Reformer

Reaching from your back is essential to this exercise and also the hardest part. Hugging your legs together make this exercise more possible and full bodied.

Prep for Arm Circles on the Reformer | Online Pilates Classes

Arm Circles Prep on the Reformer

This Prep will help you practice how much this exercise is about the legs and not just the arms. Grab a set of one or two-pound weights to give this a try.

Tips for Pulling Straps on the Reformer | Online Pilates Classes (bg)

Tips for Pulling Straps on the Reformer

With these tips the goal is to help you feel and find the places you should be working from when you add in the springs. See what you might need to add back.

Swan Prep on the Reformer | Online Pilates Classes

Swan Prep on the Reformer

This Swan prep is great to get the benefits of doing Swan before Pull Straps. It helps you connect your arms to your back and work your two-way stretch.

Backstroke into Teaser on the Reformer | Online Pilates Classes

Backstroke into Teaser on the Reformer

I love this Backstroke into Teaser combo. It’s great if you can’t roll up into a Teaser with your legs extended and lower than your torso. And a fun combo!

Stomach Massage Series on the Reformer | Online Pilates Classes

Stomach Massage Series on the Reformer

An integral series on the Reformer for not only challenging your Footwork but also training your Roll Up, Teaser and Hip Circles on the mat to name a few.

Stomach Massage Twist on the Reformer | Online Pilates Classes

Stomach Massage Twist on the Reformer

The Twist will reveal everything your body is lacking in strength, connection and flexibility. Are you leaning, heels moving, twisting evenly on both sides?

Stomach Massage Reach Up on the Reformer | Online Pilates Classes

Stomach Massage Reach Up on the Reformer

Time to test what you have learned from the first two variations. If you’re working on Hip Circles, Teaser and Horseback, this is a great place to practice!

Prep for Breaststroke on the Reformer | Online Pilates Classes

Prep for Breaststroke on the Reformer

Before you do this prep make sure you’re practicing Swan, Pull Straps, and Double Leg Kick. These exercises will make this and full exercise more possible.

High Bridge on the Reformer | Online Pilates Classes

High Bridge on the Reformer

Try this on your Spine Corrector & Mat before you try it on the Reformer. This exercise not only elevates your feet and hands but also adds spring tension.

Reverse Horseback on the Reformer | Online Pilates Classes

Reverse Horseback on the Reformer

It’s easy to get caught up on the choreography. But, the more you focus on whats not moving supporting your lift the more lift and length you’ll find.

Long Spine Massage on the Reformer | Online Pilates Classes

Long Spine Massage on the Reformer

Use your two-way stretch you’ll find a love for Long Spine. And, you’ll be thrilled to flip your headrest up and rinse out some Frogs and Circles afterward.

Russian Squat on the Reformer | Online Pilates Classes

Russian Squats on the Reformer

Lifting your arms from your back and reaching down through your feet as you squat and stand will assist in feeling taller, stronger and of course longer!

Headstand with Straps on the Reformer | Online Pilates Classes

Headstand with Straps on the Reformer

Practicing your longest extension whenever you can in your Pilates practice will help prepare your body someday for this exercise and many others.

Semi Circle on the Reformer | Online Pilates Classes

Semi Circle on the Reformer

If you feel it only in your legs, remember to work your “up reach” more. Our reach from our back is just as much a part of this exercise as our legs.

Swimming on the Reformer | Online Pilates Classes

Swimming on the Reformer

After you have done Grasshopper and Rocking on the Long Box, you’re ready to swim it all out. It’s a great series that challenges your body against gravity.

Frogs and Circles on the Reformer | Online Pilates Classes

Frogs and Circles on the Reformer

Focus on not letting the springs bend your knees in and reach into the straps as your legs circle up is key for strength, stability and Pilates practice.

Russian Splits on the Reformer | Online Pilates Classes

Russian Splits on the Reformer

Each part will challenge your two-way stretch and teach you something you need in other parts of your Pilates practice. Choose the one you need that day.

Mermaid on the Reformer | Online Pilates Classes

Mermaid on the Reformer

Working on your tall back and side bending? Then you’ll definitely want to explore Mermaid on the Reformer as it will teach your body and strengthen you.

Rocking on the Reformer | Online Pilates Classes

Rocking on the Reformer

The 2nd Long Box series is often overlooked and while considered an Advanced or Super Advanced series it can be done in parts and with or without straps.

Headstand Facing Up on the Reformer - Online Pilates Classes

Headstand Facing Up on the Reformer

If your backbends, Swan and other extension exercises are strong and the first Headstand went well, then flip yourself over and give Headstands a try.

Headstand Facing Down on the Reformer - Online Pilates Classes

Headstand Facing Down on the Reformer

You’ll find that the Headstand is the easier part of this exercise. Focus on your center opening and closing the springs reaching from your seat to the bar.

Short Spine Massage on the Reformer | Online Pilates Classes

Short Spine on the Reformer

Once you start you need to keep your reach in both directions and remember that you and your Reformer are a partner in crime together. It’s a dance!

Grasshopper on the Reformer | Online Pilates Classes

Grasshopper on the Reformer

The Second Long Box Series on the Reformer is often overlooked. Amazing for teaching back extension, connection, and strength. Try Grasshopper in parts.

Front Splits on the Reformer | Online Pilates Classes

Front Splits on the Reformer

Focus on what the back leg is doing while also still reaching up. You’ll find a delicious split that equals a great stretch and strength in your entire body.

Side Splits on the Reformer | Online Pilates Classes

Side Splits on the Reformer

You will learn more about which leg is more dominant, which hip you fall more into, and your ability to reach down into your legs as much as you reach up.

Hamstring Curls on the Reformer | Online Pilates Classes

Hamstring Curls on the Reformer

The muscles around your inner and outer thighs are integral to connecting to your center. Doing Hamstring Curls will deepen your whole Pilates practice.

Teaser Variations on the Reformer | Online Pilates Classes

Teaser Variations on the Reformer

If you’ve got the Up and Down, Arm Circles and Leg Circles down without too much instability, then adding in Shave and a twist will be up your alley.

High Frogs on the Reformer | Online Pilates Classes

High Frogs on the Reformer

Similar to Tower on the Cadillac. Learn Tower and also Rolling Stomach Massage. Easier to learn on a more stable piece of equipment like the Cadillac.

Star on the Reformer | Online Pilates Classes

Star on the Reformer

It looks like it’s about your top arm and leg but it’s about your bottom leg and side body. The stronger your standing leg is the smoother this exercise is.

Corkscrew on the Reformer | Online Pilates Classes

Corkscrew on the Reformer

Similar to Corkscrew on the Mat. But now your “mat” can move. And, you get to hold your handles on your shoulder rests to help maintain a strong open back.

Control Push Ups Back on the Reformer | Online Pilates Classes

Control Push Ups Back on the Reformer

Control Push Ups Back is an incredible combination of Chest Expansion, Tree, Single Leg Circles and more exercises. It’s a great challenge for your practice.

Control Push Ups Front on the Reformer | Online Pilates Classes

Control Push Ups Front on the Reformer

Control Push Ups Front is a great challenge for your entire body and requires more than strength. You need to reach in all directions and endurance to do it.

Pelvic Lift on the Reformer | Online Pilates Classes

Pelvic Lift on the Reformer

By the time you do Pelvic Lift, you have done Running and you know what your body needs to get stronger, more connected. Which variation does your body need?

Running on the Reformer | Online Pilates Classes

Running on the Reformer

I like to think of it as a “check-in” because after Running you still have Pelvic Lift, the Control Push-Ups, the Split series and Russian Squats!

Tic Toc on the Reformer | Online Pilates Classes

Tic Toc on the Reformer

Tic Toc is an excellent tool for training your body on the twist and reach you need in your Corkscrew, your range of motion and where it all comes from.

Kneeling Shave and Hug on the Reformer | Online Pilates Classes

Kneeling Shave and Hug on the Reformer

Try this after you do Kneeling Arm Circles and gather all the strength that you used in Arm Circles. Kneeling Shave and Hug is will challenge your legs.

Tendon Stretch on the Reformer | Online Pilates Classes

Tendon Stretch on the Reformer

There is a rhythm in Tendon Stretch. It might be a smaller range of motion than you think. As you practice Tendon Stretch on the Reformer, have fun!

Side Sit Ups on the Reformer | Online Pilates Classes

Side Sit Ups on the Reformer

Side Sit Ups are also excellent for teaching Side Leg Kicks, Star and any Tall back exercises in Pilates. They challenge your hips’ ability to remain square.

Short Box Series on the Reformer | Online Pilates Classes

Short Box Series on the Reformer

Short Box Series has all the spine shapes you need to practice – Round, Tall, Side Bend, Extension and Twist, including ways to challenge your whole body.

Snake and Twist on the Reformer | Online Pilates Classes

Snake and Twist on the Reformer

While there are so many exercises that lead up to the Snake and Twist that doesn’t make it any easier to do. It will challenge all those exercises and more.

Breaststroke on the Reformer | Online Pilates Classes

Breaststroke on the Reformer

If you have a friend handy, have them stand at the back of the Reformer and lightly press into your calves as you reach to help assist in this exercise.

elephant single leg on the reformer | Online Pilates Classes

Single Leg Elephant on the Reformer

I love to do the Single Leg Elephant here because it helps you with Single Leg Tendon Stretch with your leg back and Tree among other exercises.

Chest Expansion on the Reformer | Online Pilates Classes

Chest Expansion on the Reformer

Press your shins into the carriage to help you find your seat and hamstrings in this exercise. You’ll need them in Thigh Stretch and Arm Circles.

elephant on the reformer | Online Pilates Classes

Elephant on the Reformer

Channel your Double Straight Leg Stretch and your Stomach Massage you’ll discover some great nuances to the lower body reach and the opposition it creates.

Control Balance on the Reformer | Online Pilates Classes

Control Balance Off the Reformer

If you are doing Single Straight Leg Stretch, Control Balance on the Mat, Roll Over, and High Scissors this exercise is in your wheelhouse!

Down Stretch on the Reformer | Online Pilates Classes

Down Stretch on the Reformer

Try flowing into this exercise by bending both knees to the carriage simultaneously from your Long Stretch exercise as you open your chest.

Swan on the Reformer | Online Pilates Classes

Swan on the Reformer

The Swan looks like it’s all about the back bend. But the truth is, it’s all about the length. How Long can you get in your Swan?

Arm Circles on the Reformer | Online Pilates Classes

Arm Circles on the Reformer

As you do this exercise keep in mind that the names of exercises can be deceiving and Pilates exercises are for the whole body! Stand in your legs.

Coordination on the Reformer | Online Pilates Classes

Coordination on the Reformer

If you’re feeling strong in your Double Leg Stretch, then challenge what you know with Coordination on the Reformer.

Horseback on the Reformer | Online Pilates Classes

Horseback on the Reformer

Horseback requires you to call upon your Spine Stretch Forward, Teaser, Open Leg Rocker, and Arm Circles to name a few.

up stretch on the reformer | Online Pilates Classes

Up Stretch on the Reformer

Try to find your strength from your seat. Press the carriage away from your seat and maintain the upper body reach into your hands.

Overhead on the Reformer | Online Pilates Classes

Overhead on the Reformer

Overhead is a great way to prepare for the Rowing series. Reach you do towards the ceiling will be the same reach you need as you Row and do your Teaser.

long stretch on the reformer | Online Pilates Classes

Long Stretch on the Reformer

Also, keep your heels over your toes. An easy way to cheat this exercise is to drop your heels towards the headrest to move it.

Long Back Stretch on the Reformer | Online Pilates Classes

Long Back Stretch on the Reformer

Looks can be deceiving! This is not an arm exercise. It’s all about the seat and reach from your legs. How far can your legs reach?

Tree on the Reformer | Online Pilates Classes

Tree on the Reformer

Remember to stand on your leg that is under the strap and reach your arms from your back as you round down and back up.

Thigh Stretch on the Reformer | Online Pilates Classes

Thigh Stretch on the Reformer

Thigh Stretch sounds like it’s all stretch but it’s a lot of strength! Your legs, center and back will need to be all systems on deck each rep.

Knee Stretches Knees Off on the Reformer | Online Pilates Classes

Knee Stretches Knees Off on the Reformer

Opening the springs is easy. It’s more important that you close the springs every rep. The final inch of closing the springs requires you to use your center.

T Pull on the Reformer | Online Pilates Classes

T Pull on the Reformer

Pull Straps as a name is misleading. It sounds as if you’re just supposed to pull on the straps. But, in fact, its really all about the REACH!

Pull Straps on the Reformer | Online Pilates Classes

Pull Straps on the Reformer

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.

Rowing 5 and 6 on the Reformer | Online Pilates Classes

Rowing 5 and 6 on the Reformer

As you move through your exercises notice when your ribs want to take a break this may be where your range of motion ends.

Tips for Tree on the Short Box

If Tree is not your favorite exercise it’s because you truly do need it. Focus on the length in your waist, and “climbing” your tree from your back.

Stomach Massage on the Reformer | Online Pilates Classes

Stomach Massage on the Reformer

I promise you if you learn to love this series your Teasers, Snake, Boomerang, Hip Circles, and many movements in life will feel stronger and better

Teaser on the Reformer | Online Pilates Classes

Teaser on the Reformer

The sooner you are able to safely add Teaser to your Reformer repertoire the sooner you will see your Teaser on the Mat get better!

Backstroke on the Reformer | Online Pilates Classes

Backstroke on the Reformer

Ideally, your chest remains up and your upper abs and connection your box remains constant no matter what you arms and legs are doing.

Rowing 1 and 2 on the Reformer | Online Pilates Classes

Rowing 1 and 2 on the Reformer

If you can keep your whole palm pressing into the handle throughout the movement, you will be able to stay connected to your back.

Footwork on the Reformer | Online Pilates Classes

Footwork on the Reformer

When I first get on the Reformer I begin with Footwork. Like the 100 on the Mat, Footwork prepares the body for what is to come in our workout.