- Difficulty: Beginner | Intermediate
- Equipment Needed: Reformer (I love using the Contrology Reformer.)
- Reps: 3-5
- Warning: Listen to your body. When in doubt, leave it out.
- Questions: Contact us here
Coordination on the Reformer
Coordination on the Pilates Reformer is a fun exercise to challenge what you know from your mat work on the Reformer. If you’re feeling strong in your Double Leg Stretch, then challenge what you know with Coordination on the Reformer. This exercise helps open the chest, wake up the upper back, turn on the seat and inner thighs and challenge your flexion against the pull of springs! The Reformer will give you some feedback that the Mat cannot in this exercise. Your whole palm should touch the handle through out the exercise. The carriage will “bounce” if you try to over power the springs. It will crash if you don’t control the springs closed. If you can maintain the contact of your palms into the handles you will be on your way to rocking this exercise.
The carriage will “bounce” if you try to over power the springs.
With two heavy spring on your Reformer lay on your back, handles in your hands bend your knees into your chest and your elbows your side into the carriage and lift your head and chest up. Simultaneously press your hands to the mat as you reach your legs out in front of you. They will be somewhere between hovering off the footbar and the high diagonal. Hold here and then open your legs and then squeeze them closed. Pull your knees into your chest then bend your elbows and resist the springs closed. Repeat 3 more times.
A few things to watch out for during Coordination: Don’t let your chest get pulled by the weight of your legs. As much as you are reaching forward with your legs you want to pull back with your upper body. Another key to connecting to the Coordination exercise is to hug your elbows towards you and into the carriage the whole time. They will want to “wing” out but the more you can keep them connecting to your handles and your carriage the stronger you will be for the more advanced exercises to come! Lastly, the opening and closing of the legs is quite quick and strong. It’s easy to open the legs wide and bring them together. But, try to picture pushing your legs apart and squeezing something tight to close them.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!
