Attending a Pilates reformer class can feel daunting. Especially if you’re brand new to the machine.
Yet if you’ve been doing reformer classes for a while and you feel you’re still not making progress, you may not be working with the right instructors. Highly trained teachers can help you get the most from your Pilates reformer workout.
They will also aid you in achieving harmony between body and mind while honoring your body’s unique limits. And yes, we ALL have limits.
Ways to Get the Most From Your Pilates Reformer Workout
It’s all too easy to glance around and compare yourself to others while in a reformer class. But it’s not synchronized swimming. Each person is unique and on their own Pilates journey. So you should look different from your neighbor.
Just remember that Pilates is a process. Finding comfort on the reformer can take time. Even under the watchful eyes of a highly experienced teacher. You may stumble over new exercises or have trouble with a specific movement. Try to embrace all of it as part of your transformation to becoming a more confident, balanced, and stronger person.
Each time you embark on a Pilates reformer workout, keep the following six simple suggestions in mind:
1. Make Warm-Up and Cool-Down Essential
The reformer is going to challenge your muscles in ways that almost no other mode of exercise does. So plan to get to the reformer with plenty of time to participate in the warm-up phase to prepare them properly. Otherwise, you could not only increase the risk of strain, but you may also limit your flexibility gains. The same can be said for the cool-down stretches that nurture your body post reformer and reduce the risk of injury.
2. Stay with Your Breath
One of the fundamental elements of Pilates is breath. Engaging in proper breathing promotes fluidity in motion while activating the core and supporting spinal alignment. The breath connects body and mind and should be considered your anchor.
With the inhale, you gather energy and expansion. Then the exhale allows you to engage your core and deepen control. In addition, the rhythm of the breath provides the tempo for your flow. So if you catch yourself holding your breath (which many of us do), come back to the inhale and the exhale.
3. Move Slowly and with Intention
Life is all about efficiency. So it’s natural that some of us come to the reformer with the mentality that the workout is just another thing to get done. But Pilates emphasizes patience and intentional movement. And to partake in this is when you truly reap the rewards.
That’s why you want to avoid using momentum to complete the exercises. Rushing through the practice means you’ll sacrifice form and reduce effectiveness. But by sinking in, focusing on precision, and giving each movement your full attention, you’ll notice an increase in strength, stability, and other long-term results. It’s a true opportunity to connect with your body.
4. Keep Your Hands and Feet Properly Placed
It might not seem like much, but proper placement of your hands and feet on the reformer is essential. Incorrect placement can cause the body to compensate elsewhere and increase the chance of injury while reducing the effectiveness of the movements.
Once again, this is where the instructor matters. He or she should be emphasizing alignment cues throughout the class so that you can check in and make any adjustments necessary. Because even a tiny adjustment, such as properly placing your foot, can make a significant difference in your results.
5. Be Mindful of Neutral Spine
Neutral spine is another key foundation of the Pilates class. But it’s very easy to lose neutral spine by arching the back when on the reformer. This can result in lower back strain and take the focus off engaging the core (see below).
Instructors often suggest visualizing the vertebrae of the spine as a string or pearls. Each vertebra is aligned with the others and supported by the deep abdominal muscles. Keeping this alignment (neutral spine) supports your posture, protects your back, and enables you to target the intended muscles while on the reformer.
6. Remember to Engage Your Core!!!
In the Pilates practice, the core is known as the powerhouse. It’s a group of trunk and hip muscles that surround the spine, abdominal viscera, and hip. They are essential for proper load balance within your spine, pelvis, and kinetic chain.
What makes the reformer tricky is the tendency to rely too heavily on limb strength while allowing the core muscles to relax. The opposite needs to happen. By engaging the core, you’re activating the deep transverse abdominis muscle and stabilizing your pelvis to protect your spine. This is where you unlock the strength and grace of the practice.
Do You Need a New Approach to the Pilates Reformer?
Are you able to get the most from your Pilates reformer workout?
Without a skilled instructor, you may be stuck in a generic routine that doesn’t consider your body’s needs, goals, or limits. And you won’t make much progress that way.
If you’re ready to experience the reformer with personalized guidance that respects your body’s wisdom, then contact us today. Our highly trained instructors understand that your Pilates reformer workout should be uniquely fitted to you.