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High Frogs on the Pilates Reformer

AdvancedStrengthTier T3

You lie on your back on a Pilates reformer with two heavy springs on and short strap loops on your feet, your arms pressing down by your sides. You press your legs out and lift your hips up and over, as in the short spine massage, then continue into a tower-like lift.

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

  • Put two heavy springs on the reformer, place the short strap loops on the feet and take the footbar and headrest down.
  • Lie supine with the arms pressing down by the sides, ready to begin from the short spine massage.
  1. She lies supine on the carriage with the short strap loops on her feet, her legs reaching up, her arms pressing down by her sides and the strap lines drawn taut to the risers.

    Step 1 of 5

    With two heavy springs on and the footbar and headrest down, lie on your back with the short strap loops on your feet and your arms pressing down by your sides.

  2. Her legs have pressed out as her hips lift up and over toward the shoulder-stand line, her feet pressing into the straps and her arms still pressing down.

    Step 2 of 5

    Press your legs out and lift your hips up and over as you press your feet into your straps, as in the short spine massage.

  3. She is held in the tower-like position, her legs reached to the sky on the straps, her seat elevated off the carriage with her weight on her shoulder girdle and her arms pressing down.

    Step 3 of 5

    Instead of going over and closing your springs, reach your legs to the sky and find the tower-like position with your seat elevated.

  4. At the top of the tower position her knees are bending and straightening in the frog while her feet keep pressing into the straps, her seat staying elevated and her arms pressing down.

    Step 4 of 5

    Without losing your strength and reach, bend and straighten your knees while pressing into the straps.

  5. She lies supine on the carriage with the short strap loops on her feet, her legs reaching up, her arms pressing down by her sides and the strap lines drawn taut to the risers.

    Step 5 of 5

    With two heavy springs on and the footbar and headrest down, lie on your back with the short strap loops on your feet and your arms pressing down by your sides.

Safety Information

Practise the tower and rolling stomach massage on the more stable cadillac first, begin with three to four short spine massage reps before the high frogs, and keep pressing into the straps as the knees bend rather than relaxing. Caution: it is not suitable for some back 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.

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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.