Pilates Reformer Routine

Adjust the Pilates reformer to fit your body size and strength level. This includes setting the footbar height, selecting the appropriate resistance by changing the springs, and adjusting the headrest and shoulder blocks for comfort.

Lie down on the reformer with your back on the carriage. Ensure your feet are placed on the footbar in a position that suits the exercise you're beginning with. Your spine should be neutral, and your arms resting by your sides.

Begin with footwork exercises to warm up your legs and establish core stability. Perform a series of presses against the footbar, using different foot positions such as toes apart, heels apart, and V-position.

Continue to exercises that target your legs through a range of motions. Include leg circles and frog presses for inner thigh and hamstring engagement.

Move on to exercises that focus on your core. Use exercises like 'The Hundred' for core strengthening and improving breathing patterns.

Incorporate upper body exercises such as arm circles or tricep presses using the reformer’s straps to work the shoulders, biceps, and triceps.

Finish the session with a cool-down routine. Stretch your muscles, especially the ones you've worked out, to prevent soreness and improve flexibility. Use the reformer to assist in stretching exercises.

Before starting any new exercise routine, make sure you understand how to use the equipment safely to avoid injury. If you're new to Pilates or the reformer machine, consider getting instruction from a certified Pilates instructor.

As you become more comfortable with the reformer and the basic exercises, challenge yourself by adding new exercises, increasing resistance, and trying advanced movements to progress your workout.