Pilates Allegro Reformer Exercises

Pilates is an exercise system that was invented by Joseph Pilates; it focuses on core strengthening and can be completed by people of all ages and fitness levels. The Pilates Allegro Reformer is purchased mostly by women, although increasingly it is used by men.

  1. Upper Body

    • For upper body exercises, use one to two full springs and lay on the reformer with knees bent at a 90-degree angle. Hold the straps over your chest and pull them straight down by your side. Let them come back to your chest and repeat for six repetitions, making sure that you exhale when you pull down and inhale on the way back up.

      Another exercise to work the upper body is the hug a tree workout. Sit up on the reformer against the shoulder pads facing the springs. With your hands in the straps, bring your arms from your chest out wide and act like you are hugging a tree. The idea is to keep the chest wide and repeat this movement for six to eight repetitions, working from your back or shoulder blades.

    Abdominals and Core

    • An exercise that focuses on the abdominal and core muscles is called "hundreds." To complete this exercise, use one to two full springs and lay on the reformer with your legs positioned in a 90-degree angle. With the straps in your hand, pull them down by your sides. Curl up with your head and shoulders only, keeping your back down; this puts the focus on your core muscles. In this position, your spine is almost shaped like the lower-case letter 'l'.

      Pulse your arms up and down and keep your torso and head still while you breath in for five seconds and out for five seconds. Repeat this 10 times for a total of 100 seconds that are spent breathing.

      For a more difficult challenge, bend your legs at a 45-degree angle.

    Legs

    • For legs and lower body, footwork exercises can correct bad posture from the pelvis down to the feet. Using two to four full springs, make sure to control the Allegro carriage and keep your spine neutral while bringing it in to the stopper. While you are lying on the carriage, use the toes, heels and arches of your feet to work on the bar for 10 to 20 repetitions on each position. Afterward, work on the wide bar, concentrating on your heels with your toes turned inward, then outwards.

      Another exercise for the legs is to do leg circles in straps. Use one to two full springs for this exercise and be careful to keep the pelvis from rolling side to side. Circle your legs to the side, together and back up to the center while keeping your spine in neutral. Repeat this circle six times in each direction.