Pelvic Lift on the Pilates Reformer has hundreds of variations! Yep, there are so many ways you can place your feet and so many spring settings you can choose. The challenge to you is to find the Pelvic Lift that works for you. Do you need to have your feet parallel or turned out? Fist distance apart, as wide as the bar or even down the sides of the bars? Three springs, four springs, two springs? You get to decide. By the time you get to Pelvic Lift, you have done Running and you know what more your body needs to get stronger and more connected.
Press your whole hand into the handle, connecting arms to your back.
Typically, after you do Running you keep the springs the same, 3-4 heavy springs. You place the arches of your feet turned out and as wide as your Foot Bar. Wrap your feet around the bar, lift your pelvis up about a fist or so off the carriage. Keep your lower ribs, upper abs pulling into the carriage. Your pelvis will be slightly tilted and you should feel as if you are standing in your hamstrings and lower seat.
As you press out, your hips will want to lower and as you come in your hips will want to lift. But, instead, maintain your hips exactly where they are as you press your legs towards straight and bend in. It's not about straightening your knees all the way. Avoid locking your knees out. Press into the bar from your center (seat, abs shoulder connection). And then, using those same muscle groups pull the carriage closed. Repeat 3-5x. If you need to work in parallel or want to challenge yourself more, lower your spring load and/or move your feet to about a fist distance apart. Want to open your hips more? Move your feet down the sides of the Foot Bar and challenge your external rotation.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!