Reformer Pilates

2 × 10 ejercicios  ·  Equipment: No equipment, Cables

Muscle groups: Full body

How to do reformer pilates

1. Adjust the spring resistance to your level and lie or sit centered on the carriage.
2. Engage your core and keep your head, spine and pelvis aligned in every exercise.
3. Slide the carriage with controlled movement, exhaling on the effort and inhaling on the return.
4. Follow the planned footwork and posture sequence without rushing, respecting your ranges.
5. Finish each exercise by returning the carriage slowly and without jerking.

Mistakes to avoid

• Do not let the carriage pull you: always control the springs with your core and legs.
• Do not lock your knees or elbows at the end of the range; keep a small bend.
• Adjust the load so you never lose form: if you cannot control the return, reduce the resistance.
• Stop if you feel pain in your shoulders or back and tell your instructor to adjust your posture.

Progression

• Gradually increase the spring tension and add repetitions per set each week.
• Once you master the basics, incorporate more complex arm, leg and plank variations.
• Real progress comes from control and precision: add load only when you move the carriage with complete fluidity.