Pilates, like yoga, can be practiced online. The undoubted advantage is convenience – you don’t have to go to the studio, because you can do it in the comfort of your home. You don’t need much for daily practice – usually a yoga mat and comfortable clothes are enough. However, if you want to enrich your exercises, you may be interested in the options offered by a Pilates machine, i.e. a reformer.
Wondering what a reformer is? It sounds a bit scary, but fortunately it isn’t. Reformer is a device designed by Joseph Pilates, the creator of Pilates. Initially, it consisted of basic materials like bed springs, which were intended to increase the level of resistance of the exercises. The equipment currently used is more advanced in construction. The machine includes a foot bar, cart, pulleys and five springs with different tensions that can be adjusted to suit your fitness level and needs.
Pilates training on reformers combines traditional Pilates principles on the mat, such as controlled movements, concentration and mindful breathing, with a reformer. When exercising on the mat, you use your body weight as resistance. However, when exercising with a reformer, you achieve this using pulleys and a system of loaded springs.
By changing the springs, you can easily change the tension level for different exercises. Both workouts provide positive results, but training on the reformer offers additional versatility in focusing on muscle groups. The machine allows you to perform more exercise combinations and in different positions. Both sitting, on your back, on your side, kneeling, lying on your stomach, on your toes and standing.
Is the pilates reformer safe?
Pilates on the reformer can be practiced by people with different levels of advancement, goals to achieve and physical condition. However, there are some exercise restrictions to keep in mind to stay safe when using the machine. For example, to start training you must be able to lie flat on your back without causing injury.
Pilates on a reformer can be practiced when you are expecting to give birth, just like yoga during pregnancy. Using a Pilates reformer is beneficial for pregnant women because the machine is equipped with resistance bands and springs. They allow you to maintain balance, whether lying on your side, on your knees or even standing during some exercises. It is not recommended for women in the third trimester of pregnancy, as it is not recommended to lie down for a long time at this stage. Avoid exercises that cause abdominal pressure and discomfort.
Before starting exercise, be sure to consult your pregnancy doctor who will determine what training is appropriate and what is the optimal frequency of exercise.
Pilates on reformers – how to practice it?
It’s a good idea to start by finding a qualified teacher. It is also good to start with classes for beginners, which focus on basic exercises and proper body positioning and allow you to get used to the device.
Precision
Pilates is not about quick repetitions, but about controlling the movement to isolate and strengthen the appropriate muscles.
Coordination
It’s important, but it won’t be perfect at first. There are many different exercises you will learn, so don’t worry if you don’t feel like you’ve mastered them in your first class.
Tension
Exercises on the reformer engage target muscles, so when performing movements, you must consciously “squeeze” the selected muscle to actually move the body. The more you focus on tightening, the more effective the exercise will be.
Reformer pilates – what are the effects of practicing pilates on a machine?
Reformer Pilates provides many benefits because it is a versatile training.
Firms the muscles
Reformer Pilates provides a full-body workout that can help you develop a strong core and tone various major muscle groups.
Builds strength
By adding springs to some of the movements on your Pilates reformer, you can increase the resistance and intensity of your exercises to build strength.
Increases flexibility
Exercises on the reformer improve not only muscle strength, but also flexibility and joint mobility. This is because most exercises involve dynamic stretching.
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Improves posture
It supports a strong and flexible spine, which allows you to maintain correct posture.
Corrects muscle imbalances
Machine Pilates starts by building a stable core and then strengthens all sides of the body evenly to correct muscle imbalances.
Prevents injuries
By focusing on posture, form and correcting muscle imbalances, a pilates reformer can provide greater balance and performance to prevent future injuries.
Improves well-being
Pilates – not only on the reformer – is good not only for the body, but also for the spirit. Exercise releases endorphins, i.e. happiness hormones, into the brain, which in turn reduces anxiety and fatigue and alleviates the symptoms of depression.
Pilates reformer – contraindications
Pilates on a reformer is a safe exercise method. However, provided that we are healthy and can train, they do not feel any pain or discomfort. Additionally, injuries, recent surgery and chronic health conditions (heart disease, high blood pressure or diabetes) and osteoporosis may preclude Pilates exercises or require modification. If you suffer from joint or spine problems, you may need to avoid certain movements.
Reformer, i.e. one Pilates machine on which you can perform hundreds of stretching exercises and improving balance and range of motion of the entire body. While the first steps may seem difficult, the benefits – from increased muscle endurance to reduced stress – are significant. And with the support of a qualified teacher and commitment to regular sessions, it will be easier to reap the benefits of the exercises over time.
What are the benefits of pilates on a reformer?
Reformer Pilates helps you achieve greater flexibility, muscle strength and endurance, and better posture. By focusing on core stability and total body strength, Pilates will help with muscle activation and development, which supports proper spinal alignment.
How long does it take to see the effects of exercising on machines?
To begin with, it is good to start with 1-2 sessions a week to be able to adapt to the reformer and learn to activate muscles that we may not even know exist. Regularity is key – 2-3 sessions are usually recommended to achieve optimal results. You may start to notice improvements in strength, flexibility, balance and overall physical fitness within a few weeks.
Does reformer pilates build muscle?
Pilates Reformer is a low-impact strength training workout. They are great for both strengthening larger muscle groups (e.g. triceps) and challenging smaller, often underused stabilizing muscles (so-called core muscles). If you are looking for a form of exercise that will lengthen your muscles while strengthening and firming them, the reformer may be for you.
If you would like to learn the Pilates technique, learn proper posture and strengthen your stomach and spine, join PortalYogi Studio now, where you will find an entire section with Pilates exercises with various teachers – you can choose who you want to practice with.
Pilates is the key to a healthy spine and absolutely basic knowledge for every person who cares about their health.
Article Reformer pilates, or what is pilates on reformers? comes from PortalYogi.