Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Star on the Pilates Reformer

IntermediateStrengthTier T3

You set the reformer with heavy springs and the carriage closed. You place one hand toward the centre of the footbar and set your standing leg on the carriage at an angle, then lift up and over the bar and press the carriage out.

Targets: Hip

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

Set up

  • Place two heavy springs on the reformer with the carriage closed, place one hand toward the centre of the footbar and set the standing leg on the carriage at an angle to the nearest shoulder block.
  • Stand on the leg and the upper back, lift the body up and over the footbar as in the long stretch, lengthen the waist and lift the bottom hip.
  1. She is supported side-on across the reformer, one hand pressing toward the centre of the footbar, her standing leg angled on the carriage against the near shoulder block, her body lifted up and over the bar with her bottom hip raised.

    Step 1 of 5

    With two heavy springs on and the carriage closed, place one hand toward the centre of the footbar, set your standing leg on the carriage at an angle to the nearest shoulder block and lift up and over the bar.

  2. The carriage has slid out under her bottom leg's press while her top arm and top leg lift toward the ceiling, making the star line across her side, her bottom hip still lifted.

    Step 2 of 5

    Press the carriage out with your bottom leg and lift your top leg and arm up.

  3. With the carriage held open, her top arm reaches forward and her top leg reaches back, the split reach lengthening her side while her bottom hip stays lifted.

    Step 3 of 5

    Add the arm and leg reaching forward as you open the spring, then reach your leg back and your arm forward as you open it again.

  4. Her top arm and leg have circled up and around with the carriage closed and her top foot lands on the floor as she bends over the leg still on the carriage.

    Step 4 of 5

    Circle your arm and leg up and around with the carriage closed, look past your supporting arm and land your top foot on the floor, then bend over the leg on the carriage.

  5. She is supported side-on across the reformer, one hand pressing toward the centre of the footbar, her standing leg angled on the carriage against the near shoulder block, her body lifted up and over the bar with her bottom hip raised.

    Step 5 of 5

    With two heavy springs on and the carriage closed, place one hand toward the centre of the footbar, set your standing leg on the carriage at an angle to the nearest shoulder block and lift up and over the bar.

Safety Information

Lift the bottom hip up, press the carriage out from the seat with the bottom leg rather than the arms, keep the top arm and leg reaching long, and repeat each side. Caution: it is possibly unsuitable for some shoulder issues. 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.

Get your free personalized program at clapmove.com/register

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