Pilates Machine Workout for Beginners - trendypilates.com

Pilates Machine Workout for Beginners


pilates machine workout

Pilates Reformer was invented by Joseph Hubertus Pilates, a German physical trainer. He invented Pilates Reformer machines for the physical rehabilitation of injured war soldiers by strengthening and conditioning the muscles.

The pilates reformer exercise equipment has a flat platform that can slide back and forth. This platform is attached to a spring that provides different levels of resistance. The platform has shoulder blocks that prevent you from sliding off it. At the end of the platform spring is an adjustable bar called the footbar. The footbar can be used with the feet or hands to move your body back and forth by a pushing or pulling action.

It can be used lying, sitting, and standing by pulling and pushing the footbar. You can do a variety of exercises targeting various problem areas of your body. If you want a fit and toned body, here are 10 Pilates reformer body workouts for beginners. Take a look.

1. The Reformer Footwork

a man gym

Target

Adductors, glutes, quads, hamstrings, calves, and abs.

How To Do

  • Attach 2-3 springs to the platform for the required resistance.
  • Lie down on the Pilates reformer platform. Put your toes on the footbar, lift your heels, and open your knees slightly. Place your hands by your side, palms flat on the platform, and stack your shoulders against the shoulder blocks. Look up.
  • Press the platform and push your body up by straightening the knees.
  • Hold this pose for a moment.
  • Push your feet against the foot bar, bend your knees, and slowly get back to the starting position.

Sets And Reps

3 sets of 15 reps

2. Leg Circles On The Pilates Reformer

a woman gym

Target

Abs, pelvis, adductors, glutes, quads, hamstrings, and calves.

How To Do

  • Attach 2 springs to the platform for the required resistance. Hook the extension straps to the other end of the footbar.
  • Lie down on the platform with your knees bent, and feet pointed.
  • Lift the straps over your head and then slide in one foot after another to secure your feet in the loop.
  • Press your pelvis down, place your hands by your side, and palms flat on the platform, and push your body so that you slide up. Extend your legs completely so that your legs are at 60 degrees with the platform. Keep your toes pointed. Make sure the straps fall between your knees.
  • Start moving your legs in small outward circles.
  • After completing 5 reps, circle your legs in the opposite direction.

Sets And Reps

2 sets of 15 reps

3. The Frog On The Pilates Reformer

Target

Adductors, abs, hamstrings, pelvis, and back.

How To Do

  • Attach the straps to the reformer and add two springs for resistance.
  • Lie down on the platform with your knees bent.
  • Pick the straps over your head and slip a foot into each strap loop, one after another. Make sure the straps are between your knees, knees are shoulder-width apart, and the entire back is against the platform. Place your hands by your side.
  • Push your body and straighten your legs. As you do, you will slide up.
  • Pull your legs back to the starting position and slide down a little as you do so.

Sets And Reps

3 sets of 12 reps

4. Stomach Massage – Rounded

Target

Lower abs, pelvis, glutes, adductors, quads, and hamstrings.

How To Do

  • Sit on the Pilates reformer platform. Place your toes on the foot bar, and knees shoulder-width apart, and hold the edge of the platform so that your body remains stable.
  • Curve your back and tuck your neck in. This is the starting position.
  • Inhale, engage your abs, and extend your legs. You will slide back as you do so.
  • Exhale and bend your knees again. Come back to the starting position.

Sets And Reps

2 sets of 15 reps

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