How to Use a Pilates Reformer Machine
The Pilates Reformer is an exercise machine on which you can do a number of pilates exercises to strengthen and stretch your muscles. The machine can be used at home or in pilates classes.
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Instructions
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How to Use a Pilates Reformer
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Adjust the foot bar at the bottom of the machine to your height. You can lie on the machine and put your feet on the foot pads to see if it feels like it is in the correct place.
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Adjust the springs to the easiest level. The springs are located by the foot bar at the bottom of the machine. The springs are color-coordinated so check your manual to determine which one you want. The color and number of springs varies per model.
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Lie face up on the machine's sliding bench, called the carriage. Put your feet against the foot pads with your knees bent. Relax your arms at your sides. Push your legs straight and slide the carriage forward to exercise your legs. Try all the lying down ab and leg exercises before moving onto more advanced exercises.
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Move on to bridging exercises -- whereby you will raise your hips a few inches from the carriage while exercising -- and kneeling exercises once you have mastered the lying down exercises. Kneel onto the carriage with your knees under your hips and hold the foot bar with your hands. Extend your legs straight behind you and slide the carriage back. Bend your knees and slide the carriage forward again beneath your stomach.
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Tips & Warnings
Try a Pilates Reformer out in a pilates class before purchasing one as they are very expensive. It is also helpful to have an instructor show you how to do the exercises as pilates is most effective when done with proper pilates exercise form.
