24 Jul On the Reformer: The One Hundred
Reformer: The One Hundred
– breathe and pump and work those abdominals, inner thighs and butt!!
This is a signature exercise in the traditional Pilates repertoire. It marks a real watershed between starting your Pilates journey and actually being on the road travelling forward! It takes strength, understanding and control and these things will all stand you in good stead for your continuing Pilates journey…
In the Classical Matwork series, this exercise is the first exercise – it’s the warm up before more challenging exercises …
🌟 Learning to create stability in your body whilst limbs are moving.
🌟 Strengthening the abdominals and ability to lift the legs (hip flexors).
🌟 Increasing flexibility of your upper spine.
🌟 Learning to lengthen your limbs.
🌟 Learning to connect your arms to your shoulders and and your legs to your butt (glutes).
🌟 Breathing and breath control.
🌟 It’s a watershed exercise in Pilates – you’ll learn to love it!
Reformer Pilates: Quick “how tos” …
- Springs = light / medium
- Repetitions = one
- Headrest = down
- Footrest = down
Inhale. Lie on the Reformer with your legs in tabletop position. hold the straps with your arms in a vertical position. This means you’ll have slight tension in the ropes and the carriage will be off the stopper. Your lower ribs and tailbone should be connected to the mat with the slightest of gaps between the mat and your lower spine.
Exhale. Lift your head and chest while pressing and reaching your arms down towards the sides of your body and out towards your heels while straightening the legs.
Inhale. Pause. Deepen your abdominal contraction further by putting your navel in towards your spine.
Exhale. Pump your arms up and down in a small rhythmic motion for five counts.
Inhale. Continue pumping your arms up and down for five more counts. repeat this for 10 breath cycles making a total of one hundred counts.
Hints and Tips
💡 Practise at home on a mat – everyday!
💡 Engage the abdominals at the beginning and keep them engaged throughout. No ballooning abdominals!
💡 Keep your navel pulled in.
💡 Lower your legs only as far as your lower back can stay on the mat.
💡 Keep your shoulders away from your ears.
💡 Keep the bottom of your shoulder blades on the mat.
💡 Only the arms should be moving keep everything else absolutely and utterly stock still!