Footwork on the reformer

The footwork always prefaces your reformer workout as it warms up the body, stabilises the pelvis, establishes a healthy breath pattern and allows the teacher and or yourself to immediately observe the imbalances in your posture.

Set your reformer on Medium to Heavy resistence.

The setup requires you to lie comfortably on the reformer with your arms stretched away from your neck and your lower spine has a slight arch to support its neutral position. Gently press your hands down into the platform.

Inhale and as you exhale push evenly with both legs until they are fully extended and the quads engage.

Pay attention to your feet alignment over the knees such that they neither roll in nor out. Your pelvis remains still and does not tip, tilt or rock. Inhale and bend the knees bringing the platform home.

Move through all the various foot positions including an internal rotation to address the 3D muscles of the legs and hips.

As you progress you can adjust the resistance, adding to engage the major muscles, reducing to engage the core and change the pace by adding short and long range pulses.

Pay attention to how these modifications alter the effect of the exercise and be sure to include them often.

In the V Position raise your heels in the air and be sure to remain externally rotated in the legs so that your knees are over your feet and your hips are open.

In Arches the feet are bent around the bar stretching the top of the feet.

In Heels the feet are fully flexed as if they are pushing against a wall and your knees remain parallel.

In Heel Lowers it is important to move the ankle through its full range to fully benefit from the stretch. Running assumes the same rules of foot to knee relationship.

In the Wide Position open the hips and keep your legs externally rotated. The reverse is true when turned in.

Imagine a hot cup of tea on your belly and you will be sure to execute the movement using your abdominal muscles teaching your pelvis to remain strong and stable. Always relax your neck and shoulders.

written by Marjolein Brugman

Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."