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Short Box Series on the Reformer

Home  »  Free Reformer Exercise Tutorials (Swan, Snake and Star Bonus) • Pilates Reformer Exercises | Free Tutorials   »   Short Box Series on the Reformer
  • November 15, 2019

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.

Shortbox Round on the Reformer - Online Pilates Classes
  • Difficulty: Beginner - Advanced
  • Equipment Needed: Reformer, Straps, Pole, Sticky Pad (I love using the Contrology Reformer.)
  • Reps: 3-5 reps each side of each variation
  • Warning: May not be suitable for some back issues.
  • Questions: Contact us here

Short Box Series on the Reformer

Short Box Series on the Pilates Reformer is incredibly useful. It has all the spine shapes you use in Pilates in one set of exercises. You get to practice your Round, Tall, Side Bend, Extension and Twist in the whole series. And, while few people enjoy Tree it is one of the most revealing exercises there is in your Pilates practice. The important thing to understanding the Short Box Series is to use your legs more than you think. The strap placement is incredibly important. And makes a difference in you being able to get connected to yourself or hang off your hip flexors.

Reach and press out on the strap to maintain connection to your glutes.

Place your box on your Reformer, ideally over your shoulder rests with about a hands distance behind you (for shorter legs you may have to place in front). If your Reformer has 2 straps use both and place them over the base of your feet by your ankle. Press your legs out wide to activate more of your outer hips. You will want to sit on a sticky pad so you do not slide around and place a long pole under your legs for some of the other variations.

Round: Sit as tall as you can in your flexion and wrap your arms around your waist. Pressing out on your strap, round back as far as you can without the strap moving or your legs sliding together. Then round back up and repeat 2-4x.

Tall: Grab your pole and sit as tall as you can, press out on your strap and reach your arms from your back. Look straight ahead and lean back and lift up without arching or rounding your spine. Repeat 2-4x.

Side to Side: Sitting tall, lift up and over to one side and then repeat on the other side. Keep both sides long. Repeat 1-2x on each side.

Twist & Reach: Sitting tall, twist without moving your hips and lean towards the back corner of your Reformer. Then maintain your twist as you lift up. Repeat on the other side 2x on each side.

Tree: See tutorials on the tree for more information.

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.

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pop up summer tour | online pilates classes

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.

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

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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!

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Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

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Online Mat & Reformer Pilates Class Descriptions:

When I first started teaching another teacher in the studio I was at who had 20+ years of teaching was struggling with her client. They kept wanting to lift their head to extend. In every exercise no matter what she said their head would lift before their chest. She said "the worst thing we ever did was call the neck the neck." Now, I don't think its the WORST thing. I have some thoughts on chairs and shoes. But, its up there! If you've been struggling with Swan, Swimming, Rocking and some of our other fun extension exercises this week is for you!

Grab a magic circle for a fun warm up on the Mat and Reformer. Don't have one? No problem I've got options for ya!

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle and a mat!

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

REFORMER EQUIPMENT NEEDED: Your awesome self, Magic Circle and a reformer!

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

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Online Mat & Reformer Pilates Class Descriptions:

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By the way, if you took last fall’s BOOmerang class, you’ll absolutely LOVE the mat workout this week!!

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Online Mat & Reformer Pilates Class Descriptions:

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See ya in class,
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    >> Wondering what mat I’m using? You can find out more here.

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

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    Online Mat & Reformer Pilates Class Descriptions:

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    Online Mat & Reformer Pilates Class Descriptions:

    Roll Up. Love it or leave it?

    However you feel about it might change over the next week as we explore how to use our side waist and leg muscles to improve your Roll Up!!

    It might seem like a funky way to improve your spinal movements, but by using different variations we’ll help you connect your legs to your center. And once you do that you can listen to your body and explore where you need to create more space or find more muscles!

    By the way, if you took last fall’s BOOmerang class, you’ll absolutely LOVE the mat workout this week!!

    Mat: Grab a Barrel or Blanket
    Reformer: Reformer box & Pole

    See you in class,
    Rachel

    MAT EQUIPMENT NEEDED: Your awesome self, barrel or blanket and a mat!

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

    REFORMER EQUIPMENT NEEDED: Your awesome self, reformer box, pole and a reformer!

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

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    Online Mat & Reformer Pilates Class Descriptions:

    I happened to hear an oldy but a goody the other day. One that when it came out my parents for sure would not have wanted me to listen to. But, I was curious about the lyrics and found an old music video. And it made me think about how we often tell you about what to do with your hip points, tailbone and even the crest of your hip. So, for a long time, we've been asking you to to dip as we dipped. Ok, maybe not as dramatic or even something you'd do on a dance floor. But for this week, we'll be focusing on our pelvis, where it is in space. So you can dip wherever you are whenever you want!

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

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

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    See ya in class,
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    Online Mat & Reformer Pilates Class Descriptions:

    Side Kick Series and Kneeling Side Kicks are great full-body exercises that require a lot of connections from front to back and head to toe. In your classes this week we will work on the connection of our upper back, glute/Thass®, and abdominal strength to help with these exercises and see how your practice links together. Single leg work on the reformer as well as side body work will give you more information to help you in your Side Kicks. No props needed for this class.

    See you in class,
    Mindi

    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.

    I WANNA ROCK

    Online Mat & Reformer Pilates Class Descriptions:

    When I first started teaching another teacher in the studio I was at who had 20+ years of teaching was struggling with her client. They kept wanting to lift their head to extend. In every exercise no matter what she said their head would lift before their chest. She said "the worst thing we ever did was call the neck the neck." Now, I don't think it's the WORST thing. I have some thoughts on chairs and shoes. But, its up there! If you've been struggling with Swan, Swimming, Rocking and some of our other fun extension exercises this week is for you!

    Grab a magic circle for a fun warm up on the Mat and Reformer. Don't have one? No problem I've got options for ya!

    See ya in class,
    xx~LL 💋