How to Do a First Position Pilates Reformer Exercise

Pilates has become an extremely popular form of gentle exercise and is enjoyed by people of all ages and body types. Originally invented as a form of physical therapy, pilates works the core muscles of the body, strengthening and elongating the muscles without building excess muscle mass. With a few simple tips, you can quickly learn the first position exercise used with the pilates reformer.

Difficulty: Moderately Easy

Instructions

1. Lie on your back on the reformer machine. Bend your knees, allowing your feet to rest flat on the reformer bar and rest your arms at your sides on the carriage of the machine.

2. Allow your knees to relax open about hip-width apart and place your ankles together while pointing your toes out. Relax your shoulders down to the reformer platform and extend your back so that it is long and straight.

3. Engage your abdominal muscles in preparation to begin your pilates exercises. Inhale and push your legs against the reformer bar, straightening your body. Exhale and relax, bending at the knees and allowing your body to come back to first position. Inhale and push, exhale and bend at the knees.

4. Continue the back and forth motion of the first position for the pilates reformer at least 8 to 10 times, holding in the abdominal muscles to build the core muscles. This is a fantastic exercise for everyone; however, it is especially helpful for those with lower back problems, hip injuries or after giving birth as it helps to strengthen and stabilize the pelvis.

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