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Footwork on the Reformer

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  • June 1, 2018
Table of Contents
footwork-tendon-stretch-on-the-reformer-1 - Online Pilates Classes
  • Difficulty: Beginner
  • Equipment Needed: Reformer (I love using the Contrology Reformer.)
  • Reps: 5-10 each version
  • Warning: Not ideal for some knee, ankle back issues.
  • Questions: Contact us here

Footwork on the Reformer

The Pilates Reformer is an incredible piece of equipment. I absolutely love hopping on it when I return from a long flight or to challenge my practice. The Reformer also teaches my body what I need for other areas around the Pilates studio. 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. The different positions of the foot require different parts of the legs and body to work as well as working the feet in all different ways. It’s like workout reflexology.

Feel as if you are pushing the carriage out from your seat.

Laying on the Reformer with three to four heavy springs on, place the balls of your feet on the bar. Your heels will start together and the balls of your feet will be a fist distance apart. Double check all your toes are touching the bar. We don’t want to leave any dangling behind. With the heels lifted into a position you can keep press your legs to straight and then bend your knees and repeat ten times. If you are a more advanced practitioner, use your center to lift both feet into the next position-Arches and then again for the heels. Arches, also known as Bird on a Perch, and heels is done in parallel position. After your final rep on your heels, lift both feet simultaneously and land back on the balls of your feet for the Tendon Stretch. If you are new to Pilates you can move your feet into position one at a time. With the eventual goal to switch positions from your center without breaking the flow.

Some things to watch out for as you do your footwork: if the carriage is banging as you close the springs, that is a sign that the springs are closing you and you are not in control of the springs. Resisting the springs doesn’t mean slow, it simply requires you to always be pressing your feet into the bar as you open and close the springs. Another thing to watch out for is knee locking. Sometimes we think straight is straight when it might be hyperextended. If your carriage is bouncing when you go out, then you may be “kneeing” it a little. Feel as if you are pushing the carriage out from your seat. If you can do this, then the resisting of the carriage will become much easier.


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, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

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2 comments

  1. I love the transitions between foot positions! Not how I learned it, but I’m definitely going to start teaching it that way. Also, you totally look like Carrie Coon with your short hair! Both badass babes. 😉

    1. Hi Elle, I didn’t learn those transitions during my first training either. And, when I did I was like…woah! This is how it should be done. It made me look at all the transitions. The spaces between all the exercises. It really helps me and clients stay connected throughout the whole session. Thank you for watching and for your comment! xx~LL
      PS I looked her up and wow! We could be twins!

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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.

NOT THE EXORCIST

Online Mat & Reformer Pilates Class Descriptions:

It’s a week filled with ROTATION, but I swear it’s not the scary EXORCIST kind of rotation!

We’ll be exploring where we can add rotation to throughout our practice and how we can find our TRUE rotation in different areas of the body. No cheating!

Join me this week as we focus on spinal rotation to help ourselves stretch and strengthen, while also exploring internal and external rotation at the shoulders and the hips.

If you are a tactile learner, or if you like to be a bit more reflective about your practice every now and then, you’ll love class this week. We’ll slightly slow down to give ourselves an opportunity to listen to our bodies and maybe fine tune a little bit as we go along.

Mat: Resistance Band and yoga block [barrel is optional for Roll Over]
Reformer: Pole, small ball, and yoga block

See you in class,
Rachel Piper

MAT EQUIPMENT NEEDED: Your awesome self, Resistance Band, yoga block [barrel is optional for Roll Over] and a mat!

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

REFORMER EQUIPMENT NEEDED: Your awesome self, Pole, small ball, yoga block and a reformer!

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


BOLSTER YOUR BACKBENDS

Online Mat & Reformer Pilates Class Descriptions:

Grab your couch cushions, yoga bolsters, or stiff decorative pillows! We are going to be finding our longest extension possible this week.

Not a lover of extension? Do not skip this week. There's a lot more to a backbend than just a backbend. You've got to have a strong front and side too! So, feel free to find your tallest back when the exercises are extension and flow with us on the rest.

Mat lovers will need the props. Reformer lovers, I hope you do the Mat first or at least some point this week and then the Reformer so you can feel where we are opening up our chests. If you can't and can only do the Reformer, you're still gonna get your sweat on but I love to remind ya that the Mat is gonna make your Reformer stronger...hint hint.

See ya in class,
xx-LL 💋

PLANK YOU VERY MUCH!

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

Do you know how to stop time... Do a timed Plank!! So this month we will not be stopping time, but we will go though all of the points you should think about when you are doing a plank. There are many planks throughout the Mat and Reformer work. Working on these areas from head to toe and making them all come together for each Plank! Arm/back connection, Thass® connection, and how do we stay out of those wrists? On each apparatus we will help you find these areas and strengthen your Plank each time!

Tower/Cadillac - no props
Wunda Chair - optional mat
Mat - light weights and a magic circle
Reformer - no props

See ya in class,
xx-LL 💋

ABS, BACK, GLUTES, THIGHS

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Todrick Hall’s song “nails, hair, hips, heels” came on during one of my playlists, and it got my brain thinking of how to turn this song and use it for Pilates, and boom, here’s this month’s theme - abs, back, glutes, thighs. With Pilates being a full-body workout, think of this as your checklist as you work out this month since these are all connected while we practice all of our exercises on all of the apparatuses.

Abs, back, glutes, thighs, check, check, check, check!

Props for Wunda Chair: yoga block (or a couple of hardcover books)

See ya in class,
xx-LL 💋

THE WALL WAY

Online Mat & Reformer Pilates Class Descriptions:

We're going to use our wall or something you can stand up against! I like using the wall because it lets us know where we are today, and where we are at the end of class. On the Reformer we will use our carriage like the wall!

It's important to give ourselves permission to be where we are today. Our bodies are different every single day - pat yourself on the back for showing up today!! Celebrate!

See ya 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.


FALL IN LOVE WITH TEASER

Online Mat & Reformer Pilates Class Descriptions:

Teaser is usually a love hate relationship for most people! What’s really interesting is that Teaser sneaks its way into lots of exercises on the Mat and Reformer. 

Through these classes, we will have a little fun adding Teaser into other exercises and also adding variations to help you build your Teaser!

Come fall in love with it again or maybe for the first time!

No props needed.

See you in class,
Mindi

CAN YOU KICK IT?

Online Mat & Reformer Pilates Class Descriptions:

I'll spare rapping for you, but that's what this is about! All about the single leg kick and double leg kick. These exercises are super important for us to slay the last half of our Mat practice. They are entirely back body, so on the Reformer, they'll really support your Swan and all your other extensions. And if you've been struggling connecting to your seat, this is where it all happens! Can you kick it?!

See ya 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.


    NOT THE EXORCIST

    Online Mat & Reformer Pilates Class Descriptions:

    It’s a week filled with ROTATION, but I swear it’s not the scary EXORCIST kind of rotation!

    We’ll be exploring where we can add rotation to throughout our practice and how we can find our TRUE rotation in different areas of the body. No cheating!

    Join me this week as we focus on spinal rotation to help ourselves stretch and strengthen, while also exploring internal and external rotation at the shoulders and the hips.

    If you are a tactile learner, or if you like to be a bit more reflective about your practice every now and then, you’ll love class this week. We’ll slightly slow down to give ourselves an opportunity to listen to our bodies and maybe fine tune a little bit as we go along.

    Mat: Resistance Band and yoga block [barrel is optional for Roll Over]
    Reformer: Pole, small ball, and yoga block

    See you in class,
    Rachel Piper

    BOLSTER YOUR BACKBENDS

    Online Mat & Reformer Pilates Class Descriptions:

    Grab your couch cushions, yoga bolsters, or stiff decorative pillows! We are going to be finding our longest extension possible this week.

    Not a lover of extension? Do not skip this week. There's a lot more to a backbend than just a backbend. You've got to have a strong front and side too! So, feel free to find your tallest back when the exercises are extension and flow with us on the rest.

    Mat lovers will need the props. Reformer lovers, I hope you do the Mat first or at least some point this week and then the Reformer so you can feel where we are opening up our chests. If you can't and can only do the Reformer, you're still gonna get your sweat on but I love to remind ya that the Mat is gonna make your Reformer stronger...hint hint.

    See ya in class,
    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, couch cushions, yoga bolsters, or stiff decorative pillows 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.


    THE WALL WAY

    Online Mat & Reformer Pilates Class Descriptions:

    We're going to use our wall or something you can stand up against! I like using the wall because it lets us know where we are today, and where we are at the end of class. On the Reformer we will use our carriage like the wall!

    It's important to give ourselves permission to be where we are today. Our bodies are different every single day - pat yourself on the back for showing up today!! Celebrate!

    See ya in class,
    xx-LL 💋

    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