Pilates Mat Workout: Reformer Benefits Without the Machine
By Emilia Farry · Pilates
Experience the benefits of a Pilates reformer flow with a mat workout. Undo the effects of sitting with this extension-based routine by expert Blossom Leilani Crawford.
Foot Work: Engage Core and Legs
In this exercise, you'll target the core, quadriceps, and glutes. Start by lying faceup with your head gently pressing into the floor. Place your arms by your sides and bend your legs into a diamond shape with feet flexed, heels together, and toes apart. Extend your legs out at an angle that challenges your core but doesn't strain your back, and point your toes. Flex your toes slightly as if grabbing a pencil, and then bring your legs back in. This is one rep; aim for 10 reps. Focus on maintaining a neutral spine and avoid arching your back.
Prone Hundred: Strengthen the Entire Body
This exercise targets the shoulders, back, and core. Lie facedown with your hands under your forehead and legs straight. Lift your upper and lower body into a hover, distributing your weight evenly between your ribs and pelvis. Inhale for five counts and exhale for five counts, clapping your feet on each count. Complete 10 reps to reach your 'hundred.' Ensure your neck stays elongated and shoulders relaxed to prevent tension.
Pulling Straps: Enhance Upper Body Strength
Targeting the upper back and shoulders, this movement begins with you lying facedown with arms framing your face. Lift your upper body while keeping your rib cage down, and sweep your arms out and down until your palms reach your hips. Circle your arms back up, lengthening through your neck as you lower your body to the floor. Perform 3 to 8 reps, focusing on controlled movements and keeping your core engaged to support your lower back.
Rowing: Improve Posture and Core Engagement
Sit with your legs extended and arms reaching forward. This exercise focuses on the core, shoulders, and back. Pull your fists into your chest while rounding your back and keeping your abs engaged. Maintain this position and open your arms to the side before bending them back in. Aim for 3 to 8 reps, ensuring your shoulders remain down and away from your ears to maintain alignment.
Corkscrew: Strengthen and Mobilize the Core
The corkscrew exercise targets the obliques and core stability. Lie faceup with your arms by your sides and legs together at a 12 o'clock position. Circle your legs around an imaginary clockface and return to the starting position. On the next rep, circle in the opposite direction. This counts as one set; perform three sets. Keep your lower back pressed into the mat to avoid strain.
Lunge Stretch: Release Hip Tension
This movement focuses on stretching the hip flexors and quads. Begin with your right foot forward, knee bent, and left leg back with the heel lifted. Bend and straighten your right leg a few times to stretch the left hip and quad. Switch sides to ensure balanced flexibility. Maintain an upright torso to enhance the stretch's effectiveness.
Balance: Enhance Stability and Coordination
This exercise targets the calves and core. Stand tall with your heels together and toes apart, placing your hands behind your head. Rise onto your toes, drawing your thighs toward each other, then lower your heels. Complete 8 to 10 reps. Focus on maintaining a straight line from head to heels to improve balance and coordination.
Understanding the Pilates Reformer
The Pilates reformer is a unique apparatus with springs and pulleys designed by Joseph Pilates. It features a moving carriage that provides both resistance and support. This device was originally created to aid alignment and offer resistance training through concentric and eccentric muscle work. While the reformer offers greater tension, it also supports the body against gravity, making it both challenging and accessible. For your first class, wear form-fitting clothes to ensure your instructor can assess your alignment effectively.
The system that pulls you back
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Key Takeaways
- Perform exercises like Foot Work and Prone Hundred to mimic reformer benefits on a mat.
- Focus on core engagement and proper alignment to prevent injury.
- Incorporate stretching, such as the Lunge Stretch, to counteract sitting effects.
- Understanding reformer mechanics can enhance your mat practice.
- Consistency in practice will yield the best results; consider accountability partners for support.
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