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Reformer Coordination

IntermediateStrengthTier T3

A lying move on a Pilates reformer. You hold a high curl with your legs in a tight ball, extend your arms and legs, then open and close your legs before returning.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lies supine on the reformer carriage in a high abdominal curl, his legs drawn past tabletop into a tight ball and his forehead toward his knees, arms curled in the ball.

    Step 1 of 5

    Lie supine on the carriage and set into a high abdominal curl - legs drawn past tabletop into a tight ball, forehead to your knees.

  2. The man stays in his high abdominal curl while both arms and both legs extend forwards away from the ball - the legs reaching out and the arms reaching forward - the curl never released.

    Step 2 of 5

    Inhale and extend both arms and legs forwards - staying in the curl.

  3. The man holds the curled extension while his extended legs open and close quickly to about reformer width - a quick abduction-adduction pulse - the curl and the arm reach both held.

    Step 3 of 5

    Hold the extension and quickly open and close your legs - only to reformer width - staying in the curl.

  4. The man has drawn arms and legs back into the tight ball on the exhale, forehead to knees again, the abdominal curl never released through the whole sequence.

    Step 4 of 5

    Exhale and return to the start position - arms and legs drawn back into the tight ball, still in the curl.

  5. A man lies supine on the reformer carriage in a high abdominal curl, his legs drawn past tabletop into a tight ball and his forehead toward his knees, arms curled in the ball.

    Step 5 of 5

    Lie supine on the carriage and set into a high abdominal curl - legs drawn past tabletop into a tight ball, forehead to your knees.

Breathing

  • Inhale to extend both the arms and legs forwards; hold for the quick open-close of the legs; exhale to return to the start position - staying in the curl throughout.

Safety Information

Caution: check with your clinician first if you have a neck problem. Keep the spine neutral, the toes relaxed and the heels squeezed. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.