Reversal Transition Exercises

While it might sound complicated, reversal transition exercises are exactly what the name says: exercises that move from right to left or where you shift — transition — from one position to another. Proper transitioning is smooth, flowing and safe. Whether it's in an aerobics or yoga course, good transitioning and exercise reversal technique is vital for a good class environment. Smooth transitions make you seem in control, instilling a sense of confidence in your students. Practice the transitions in advance to determine and eliminate any potential difficulties.

  1. Three Tips for Success

    • There are three primary points for having successful transitions and reversals in your routines. When initiating and making a transition or reversal, don’t rush through it. Make your adjustments one at a time to ensure the steps are easy to follow. From this, the second key point is to start your follow-up exercise where the first one ended. That means if you finish a feet-together squat, then start with a feet-together jumping jack, not one where your legs are apart. You can go back into a feet together squat after you finish your jumping jack with your legs together. Last, make sure all of your cues are visible, consistent and, above all, simple. Use larger movements to ensure that everyone can easily see your cues. For example, move your entire arm for a directional cue, not just a hand or a finger.

    Step Class Transitions and Reversals

    • With the high number of quick movements in step class, smoothly executed reversals and transitions can help prevent accidents and even injuries. It only takes one count in the music for you to do a down tap that lets you reverse an exercise, giving you and your participants a second to regroup. Build the down tap into your routine to minimize confusion and make the transition or reversal seem as natural as possible. For example, you can do several left steps that lead to a left step up. Follow this with several right leg lifts or pumps and then transition to the reversal of this exercise. After the leg lifts are finished, you will be ready to lead off with your right foot.

    Transitions and Reversals in Mat Exercises

    • Reverse transitional exercises in Pilates and yoga help you refocus your attention and can also let you take some time to stretch and elongate your position during a mat-based exercise routine. Properly executed, reverse transitional exercises make your movements between positions and exercises more fluid and appear to be natural. An example is executing a series of heel beats — where you lie on your stomach with your legs lifted straight and behind you and tap your heels together — in between a series of side kicks. The heel beats not only provide further exercise for your core muscles and glutes, but they also give you a brief mental respite from the intensity of the side-kick series.

    Neutral Movement Positions

    • Integrating neutral moves into your exercise sequence helps you safely begin a transition or reversal as you start off from a balanced stance on both legs, making it easier to lead off with one foot or another. A number of neutral positions will also help you maintain cardio and muscle-use targets. Good examples of these include squats and planks. Both are neutral positions where there is equal balance across limbs, making it easier to reverse an exercise sequence.