5 exercises for at-home reformer Pilates by July 16, 2017 at 2:39 am Fitness 0 Comment Want to bring your Pilates sessions home with you? Here are five ways to bring some reformer moves into your home workouts. If reformer Pilates sounds like your kind of deal, you better be prepared to part with a pretty penny. An hour-long private lesson can set you back hundreds of dollars, while group classes are still quite pricey. But for those without the watertight income, exercise physiologist Jennifer Smallridge and physiotherapist at Sportsmed biologic, Rebecca Huppert put together five spins on classic reformer moves to have you reaping all the benefits in the comfort of your own home: 1. Reformer lunges This move is traditionally performed with one foot on the carriage, one foot on the stable platform, and the lunge pushes the carriage back (creating instability). This can be reproduced with XR Slides on a carpeted area (xrslide.com) by placing one foot on the ground and the back foot on the slide, lunging and then swapping sides. You could also use a book to gain the sliding motion. 2. Hands in straps – pullovers Without a reformer, a resistance band can be wrapped around a steady object (table leg, tied tightly around a door handle). Lie with your body facing away from the band, ensure there is tension in the band, extend both arms up to the ceiling and pull the band down towards your sides while keeping your pelvis neutral. Challenges to this move include putting the legs up in tabletop, and/or adding an abdominal curl. 3. Leg press This is one of the foundation moves in reformer Pilates. Without the footbar to put the feet on, you can lie on a mat and place your legs in tabletop, then try to keep the pelvis level as you tap one foot down on the mat at a time. You must engage your core muscles for this to be effective and safe. Add difficulty by straightening the leg each time it lowers, or lifting up the head and chest. 4. Reformer row Again, wrapping a resistance band around a fixed object will allow a row type movement to be performed. The reformer works well by challenging the core, so to get the same benefits, stand on an unstable surface (BOSU, cushion, one leg stand) or complete a squat at the same time, with your core muscles active. 5. Scooter This exercise involves one leg firmly on the floor and the other on the carriage, pushing it back against resistance and challenging the gluteal muscles on both sides. Without a reformer, arabesques are a nice way to work these muscles. Stand on one leg, hands on hips and lower your chest/lift your back leg at the same time, so that you feel it working all of the stabilisers of your stance leg. Rise up and repeat. NEXT: Looking for more home workouts? Try this 20-minute workout today. Source link Share This Post: Facebook Twitter Google+ LinkedIn Pinterest Post navigation ‹ Previous How To Work Out In The HeatNext › Egg Board CEO Fired For Attacking Vegan Food Companies Related Content Sculpting lower body circuit Fat burning full body workout At-home full body shred workout Sweat. Believe. Roar. workout with Sinead Disaya more news from the blog SCHOOL LUNCH IDEAS FOR KIDS (VEGAN) Does Stress Improve Your Workout Or Ruin It? Getting to know Leah Simmons Dhokla – Instant Khaman Dhokla Recipe Video by Lata’s Kitchen — Gujarati Indian Vegetarian Snack Best Chest Workout Plan LONDON VLOG // getting lost, vegan food, letting out our inner child Chest Workout Motivation with Bence Kalmar & Stelian Brozban | Myprotein Video Vegan Junk-Food Taste Testing Home Fitness Buying Guide Vegetarian Shepherd’s Pie Recipe – Laura Vitale – Laura in the Kitchen Episode 495 Vegetarian Sandwich Spread Recipe Costa Fitness – Just Lift le guide de la musculation Navy Seal Fitness Guide Dumbbell Concentration Curls | Technique & Common Mistakes Success, career and lifestyle with Sophie Guidolin What Is Biotin? | Benefits, Dosage & Food Sources Healthy Cooking Made Easy! Asparagus Salad + Turkey (Weightloss) Myprotein | The Clothes Show 2016 The Benefits Of One Lift A Day Benefits Of Omega 3 for Post Workout Recovery | Antarctic Krill Oil WHAT I EAT – Vegan Comfort Food How To Train For Mass | Arnold Schwarzenegger’s Blueprint Training Program How To Use A Lifting Belt Correctly | Top Tips Free [EBOOK] Fit Mama: A Real-Life Fitness Guide for the New Mom Lat Workout | Perfect Your Physique HEALTHY COMFORT FOOD! Easy & Yummy! Cooking With Liv Ep 17 Seasonal Training | A Sports Person’s Guide Raw Vegan Food + Fitness VLOG | What I ate today Strength Training For Runners | What Are The Exercise Benefits? 6 ways to beat cravings [DownLoaD] The Diabetic Muscle and Fitness Guide The Vegan Muscle & Fitness Guide to Bodybuilding Competitions by Marcella Torres Developing The Posterior Chain | Benefits & Exercises Add Comment Cancel replyYou must be logged in to post a comment.