- Difficulty: Advanced
- Equipment Needed: Reformer (I love using the Contrology Reformer.)
- Reps: 2-3 Snakes, 1-2 Twists on each side
- Warning: Not ideal for neck, shoulder or back issues.
- Questions: Contact us here
Snake and Twist Bar Up on the Reformer
Snake and Twist on the Pilates Reformer with the bar up is basically the same exact exercise as with the bar down except that it’s much harder. The temptation to look forward sooner than you want to is even greater. And, if you haven’t learned how to not push the carriage out with your arms it’s a better for you to keep the bar down until you do. However, you will find that the foot position with the bar up is much easier than with the bar down. Feel free to just get into the start position with the bar up for a while until you are ready.
Stand firmly in your footbar foot, open the springs with leg not arms.
With one heavy spring on, place the footbar up and stand to the side of the Reformer. Your outside foot will go on the footbar, heel on the vertical pole, ball of your foot on the horizontal. Place your outside hand on the edge of the carriage in line with the shoulder block where your other hand is going. For example, right foot on the footbar, right hand on the edge of the carriage and left hand on the shoulder block. Let your head hang down, lift up through your center and cross your other foot in front of your footbar ankle. Knee bent and hips turned out.
Pressing the carriage out with your footbar leg allow your spine to “snake” out with your head the last to lift up after you chest pulls forward. It’s not important that your hips hang down. Reach long in two directions and find the longest extension. Then before you close the spring curl your head and chest in and lift your center up to close the spring. The more you reach your arms from your back, your legs from your seat and the more you lift your center up the easier it is to close the springs. Repeat 1-2x and then add the twist in. Press half way out. Twist your hips as much as you can. Your gaze looks over your shoulder towards the twist. Then unwind and close the spring. Do 1-2 twists. Switch sides.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!
