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!

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

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.

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

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

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 2 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 1 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 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

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

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

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.

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

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

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.

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

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!

Tik Tok on the Reformer

Tik Tok 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.

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.

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

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 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.

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

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.

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.

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.