The Pilates reformer workout I'm sharing today is performed entirely using a single blue or green spring.
Let's train to the beat in the simplest way possible.
Exercise Guide
8 Moves to Quickly Master a Full-Body Pilates Workout
Movement 1: Straight-Arm Plank Slide
- Rhythm: 4 counts out, 4 counts back
- Breathing: Exhale as you extend; inhale as you return.
- Keep your body in a flat position; do not let it lose its form.
Movement 2: Plank Knee Extension
- Rhythm: 2 counts to extend, 2 counts to return.
- Breathing: Exhale as you extend; inhale as you return.
Movement 3: Right Leg Bounce
- Rhythm: 2 counts up, 2 counts down
- Breathing: Exhale on the way up, inhale on the way down
- Descend lightly—do not slam into the ground; when moving upward, do not shrug your shoulders.
Movement 4: Left Leg Bounce
- Rhythm: 2 counts up, 2 counts down
- Breathing: Exhale on the way up, inhale on the way down
- Descend lightly—do not slam into the ground; when moving upward, do not shrug your shoulders.
Movement 5: Dynamic Plank
- Tempo: 4 counts out, 4 counts back
- Breathing: Exhale as you extend; inhale as you return.
Movement 6: Right Cobra Pose
- Rhythm: 4 counts to extend, 4 counts to return
- Breathing: Exhale while extending, inhale while returning
Movement 7: Left Cobra Pose
- Rhythm: Push out over 4 counts; return over 4 counts.
- Breathing: Exhale while pushing out; inhale while returning.
Movement 8: Dynamic Plank
- Rhythm: Push out over 4 counts; return over 4 counts.
- Breathing: Exhale as you push out; inhale as you return.
Related
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Pilates Spring User Guide
Find professional Pilates spring instructions here, which encompass replacement instructions, safety tips, and product care. VIEW MORE!
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More Exercise Guide
Find more exercise guide for Pilates, VIEW MORE!
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Frequently Asked Questions
- Can I customize the strength?
- What colors I should choose?
- How much weight is a Pilates spring?
