Class #747

Basic Reformer Breakdown 1

10 min - Class


This class is the first in a series in which Monica breaks down the basic Reformer exercises into easy short segments covering:

The Footwork and The Hundred
Frog and Leg Circles
Stomach Massage Series
Short Box
Elephant and Knee Stretches
Running and Pelvic Lift

Each segment details how to set up your reformer safely, with correct placement, and teaches you what you're striving for in each exercise. These segments are to be done in this exact order and if your body is free of injury, you should not omit any exercises in order to obtain the benefits of Pilates. Once you are well versed in these segments and feel comfortable on the reformer, you are able to move forward at attempting a Level 1 or 2 Reformer class at a moderate pace.
What You'll Need: Reformer

About This Video


All right, so let's go over our footwork in quite detail. So go ahead and lie down with control. So this is the very first, the footwork in the hundred are the ways that we warm up our...


1 person likes this.
Such a good intro to footwork
3 people like this.
Monica, I am curious. do you teach your beginning or early client on the mat first before placing them on Reformer? Or does it matter.
Monica a question: you ask your student, at the beginning of the class to : "make sure your spine is nice and flat and get comfortable with that". How do you achieve a flat back? and why do you ask for a flat back? Thanks.
In first footwork why doesn't she have client completely straighten her legs?
Hi Lali, That's a great question and I'm sorry I missed it earlier. This is a beginner class so I will try to answer your question from that perspective. When I teach a beginner client, I want them to feel their stomach (PH) pull in and essentially feel their back flat on the mat. As they become stronger in initiating from their PH, I will challenge my client to have correct pelvic position for their body. Again, as a beginner, my priority is to keep him/her safe while building strength in their PH. Please let me know if I can explain it further:) Hope this helps! Monica
Hi B, Boy! I'm not sure how I missed the questions on this class. So sorry! The client illustrated has worked hard to not hyper extend or internally rotate, especially in the 4th Footwork, the Tendon Stretch. The goal is to straighten or extend the legs as far as they can with proper alignment for his/her body. Footwork could really benefit from an instructor's careful eye assisting you:)
My reformer has five springs, two blue, two red and 1 yellow. How do I know which combo is four springs, etc.?
Jan ~ four springs means whatever combination of colors feels best for your body. It is different for everyone based on height/weight/strength/prior injuries and other factors. If you have a Balanced Body reformer, out of those colors red is heaviest, blue is medium, and yellow is the lightest. I would recommend using the two red and two blue, and if that feels too heavy for you, swap a red for a yellow.
1 person likes this.
I have been to several teachers and non say to keep back flat.
Is not it all about the abs and control. Neutral spine?
Thank you. Toes apart and heels together -- how far apart please?
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