View and Download Peak Pilates Reformer owner's manual online. Peak PilateSystem. Reformer Treadmill pdf manual download. Also for: Deluxe. Page 3: About The Peak Pilates ® Fit Reformer If at any time you have questions concerning any part of this manual, please contact Peak Pilates. We strongly advise that the fit reformer be used only by or under the supervision of a Certified Pilates Instructor.
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This beginner Pilates reformer workout shows you the exercises and their sequence as taught at The Pilates Center of Boulder. Each photo includes equipment notes, safety tips, and a few cues. These Pilates pros show their expertise so you can see where you are going with the exercises, but please don't be intimidated!
This is intended to be a reminder photo reference for those doing home reformer workouts in conjunction with Pilates classes. The exercise instructions are not detailed and the tips are not intended to replace live Pilates instruction which is critical for optimum benefit from Pilates equipment exercises.
This AeroPilates value bundle includes everything you need to maximize your reformer Pilates workout. Learn how to do Pilates at UltimatePilatesWorkouts.com and their online Pilates instruction videos and exercise manuals for mat, barrels, and reformer Pilates exercises. View and Download Gratz Pilates REFORMER assembly instructions manual online. This beginner Pilates reformer workout shows you the exercises and their sequence as taught at The Pilates Center of Boulder. Each photo includes equipment notes, safety tips, and a few cues. These Pilates pros show their expertise so you can see where you are going with the exercises, but please don't be intimidated! Download STOTT PILATES SPX reformer Owner's Manual. Manualslib has more than 3 STOTT PILATES manuals Checkout popular STOTT PILATES categories. We're sorry but this site won't work properly without JavaScript enabled. Please enable it to continue.
We have cited the number of springs we are using. Your reformer and spring resistance might be different.
Breathe fully, taking deep inhales and full exhales. Breathe in as you take the carriage out and exhale as you bring the carriage in, but note instructions where this may vary.
The Reformer Footwork
Footwork Notes:
![Manual Manual](/uploads/1/2/5/0/125047723/422760941.png)
- 4 springs, headrest up
- 10 reps each foot position - out on the inhale, in on the exhale
Foot Position Sequence:
- Pilates V - balls of the feet on foot bar, heels lifted, knees no more the shoulder width
- Bird on a Perch - legs together
- Heels - legs together
- Heels Lower Lift
Reformer Footwork Reminders
- The footwork is done in neutral spine with engaged abs.
- In Pilates V, the lift of the heels helps engage the inner thigh and pelvic floor.
- Go for length -- both on the inhale and the exhale.
- Make sure the whole leg is working, especially the back of the leg -- this is not just a quad exercise.
- Press the backs of the arms into the mat.
The Reformer Footwork Continued - Heels Lower and Lift
- Return the feet to Pilates V, heels lifted, balls of feet on footbar
- 10 sets
Footwork Tips:
- Press out, stay out, then lower the heels for 3 counts and raise for 3.
- Heels lift to come in.
The Hundred on the Pilates Reformer
- Footbar is down
- Take the handles
- 10 sets - 5 pumps in-breath, 5 pumps out-breath
Tips on the Hundred on the Pilates Reformer
- At the beginning level, the exercise starts with curling the head and upper spine up as the legs fold in - arms straight.
- The legs are then taken to a table top position, or extended straight up at 90 degrees, or slightly lower as shown.
- Hold the position, belly drawing in as straight arms pump up and down.
- For details, review the hundred on the mat.
- Safety tip: the legs must not go so low that the back is peeling off the mat.
- If you are more advanced, you could insert the rowings series next.
- Beginners and Intermediates move on to leg circles.
Leg Circles on the Pilates Reformer
- 2 springs, headrest up
- Thread the long straps through the loops and handles; be sure the metal clip is on the outside
- 5 circles each direction
Tips for Leg Circles on the Pilates Reformer
- Legs up and together, externally rotated. Rotate outward from the hips.
- Beginner legs go no lower than 45 degrees.
- Exhale to bring the legs up. Inhale to sweep open. Exhale to bring them together and up.
The Frog on the Pilates Reformer
- 2 springs
- Long straps are still on
- Headrest is still up
- 5 Reps
Tips for The Frog on the Pilates Reformer
- Frog is done in neutral spine.
- The legs are rotated outward at the hips
- Keep the inner thighs engaged. Do not take the knees beyond shoulder width.
- Also, see frog with exercise band
- If you want to take your workout up a notch, you can insert the reformer rowing exercises at this point then come back and continue with stomach massage.
Stomach Massage - Rounded
Tips for Stomach Massage - Rounded:
- Sit close to the edge of the carriage on non-slip pads if you have them. This is a deep C-curve position.
- Start with feet are in Pilates V with heels lifted.
- Inhale to press out, exhale takes the heels down, inhale lifts the heels, exhale to bring carriage in with a deep crease at the hip.
Stomach Massage - Arms Back
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Tips for Stomach Massage - Arms Back:
- Sit close to the edge of the carriage on non-slip pads.
- Feet start in Pilates V with heels lifted.
- Lift through the whole rib cage, not just the front. Use the arms back to open the chest.
- Start with feet in Pilates V with heels lifted. Inhale to press out, exhale takes the heels down, inhale lifts the heels, exhale to bring carriage in.
- Use your abs.
- Work the inner thighs and backs of the legs. Go for a deep crease at the hip when you come in.
Short Box - Round Back
- The short box goes over the shoulder blocks
- Flexed Feet go under the strap
- 5 Reps
Tips for Short Box - Round Back
- Sit up on the sit bones and think of the up the front and down the back feeling through the legs.
- The exercise starts in a deep, long, C-curve and you keep that curve as you curl the pelvis under and onto the legs to go back. This is an abdominal exercise. Don't just hinge of your thighs.
- Inhale to go back. Exhale to come up.
Short Box - Flat Back
- The short box goes over the shoulder blocks
- Flexed feet go under the strap
- 5 reps
Tips for Short Box - Flat Back
- Sit up on the sit bones and think of the up the front and down the back feeling through the legs.
- Be sure to keep the torso in one piece, in line with the pelvis. Lift up and back through the belly. Don't arch back. Keep the arms engaged in the back.
- Inhale to go back. Exhale to come up.
Short Box Series - Flat Back with Pole
- The short box goes over the shoulder blocks
- Feet go under the strap
- 5 Reps
Tips for Short Box - Flat Back with Pole
- Sit up on the sit bones and think of the up the front and down the back feeling through the legs.
- Be sure to keep the torso in one piece - lift up and back through the belly. Keep the arms engaged in the back and in your peripheral vision.
- Inhale to go back. Exhale to come up.
- If you do an intermediate workout, you can add climb a tree here, then move on to elephant.
Elephant on the Pilates Reformer
Tips for Elephant on the Pilates Reformer
- Be sure to connect down through your heels.
- The carriage moves in and out because of the lift of your abs, not just a hinge at the hips.
- Use your exhale to bring the carriage in briskly.
- Feel the springs and footbar feeding into your center.
Knee Stretch Series: Round Back
Tips for Knee Stretch with Round Back
Once you establish your beautiful round back and scooped belly, keep it. Knee stretches are just an opening and closing at the hip. Nothing else moves. Be sure your belly is doing the work.
Knee Stretch Series: Arch Back
Tips for Knee Stretch with Arched Back
Once you establish your beautiful extended back and lifted abs, keep the position. Knee stretches are an opening and closing at the hip. Nothing else moves. Be sure your belly is doing the work.
Running on the Pilates Reformer
Be sure to pay attention to the articulation of the feet. Emphasis is on the lift of the heel and the energy from the back of the leg.
Bottom Lift on the Pilates Reformer
Tips for Bottom Lift on the Pilates Reformer
- Be sure the turnout comes from deep inside your hips, not your knees.
- The pelvis lifts only fist height above the carriage.
- Neutral spine. This is not a tuck of the pelvis.
- Take advantage of the press of the backs of your arms on the mat.
Grateful appreciation goes to the The Pilates Center of Boulder. The photos here were taken at The Pilates Center of Boulder and feature the Centerline reformer. Centerline Pilates equipment is based on Joseph Pilates' designs and available through Balanced Body Pilates. Our exceptional model is Pilates instructor Paula Kirkland and the shoot was coached by Deborah Kolwey.
This beginner Pilates reformer workout shows you the exercises and their sequence as taught at The Pilates Center of Boulder. Each photo includes equipment notes, safety tips, and a few cues. These Pilates pros show their expertise so you can see where you are going with the exercises, but please don't be intimidated!
This is intended to be a reminder photo reference for those doing home reformer workouts in conjunction with Pilates classes. The exercise instructions are not detailed and the tips are not intended to replace live Pilates instruction which is critical for optimum benefit from Pilates equipment exercises.
We have cited the number of springs we are using. Your reformer and spring resistance might be different.
Breathe fully, taking deep inhales and full exhales. Breathe in as you take the carriage out and exhale as you bring the carriage in, but note instructions where this may vary.
The Reformer Footwork
Footwork Notes:
- 4 springs, headrest up
- 10 reps each foot position - out on the inhale, in on the exhale
Foot Position Sequence:
- Pilates V - balls of the feet on foot bar, heels lifted, knees no more the shoulder width
- Bird on a Perch - legs together
- Heels - legs together
- Heels Lower Lift
Reformer Footwork Reminders
- The footwork is done in neutral spine with engaged abs.
- In Pilates V, the lift of the heels helps engage the inner thigh and pelvic floor.
- Go for length -- both on the inhale and the exhale.
- Make sure the whole leg is working, especially the back of the leg -- this is not just a quad exercise.
- Press the backs of the arms into the mat.
The Reformer Footwork Continued - Heels Lower and Lift
- Return the feet to Pilates V, heels lifted, balls of feet on footbar
- 10 sets
Footwork Tips:
- Press out, stay out, then lower the heels for 3 counts and raise for 3.
- Heels lift to come in.
The Hundred on the Pilates Reformer
- Footbar is down
- Take the handles
- 10 sets - 5 pumps in-breath, 5 pumps out-breath
Tips on the Hundred on the Pilates Reformer
- At the beginning level, the exercise starts with curling the head and upper spine up as the legs fold in - arms straight.
- The legs are then taken to a table top position, or extended straight up at 90 degrees, or slightly lower as shown.
- Hold the position, belly drawing in as straight arms pump up and down.
- For details, review the hundred on the mat.
- Safety tip: the legs must not go so low that the back is peeling off the mat.
- If you are more advanced, you could insert the rowings series next.
- Beginners and Intermediates move on to leg circles.
Leg Circles on the Pilates Reformer
- 2 springs, headrest up
- Thread the long straps through the loops and handles; be sure the metal clip is on the outside
- 5 circles each direction
Tips for Leg Circles on the Pilates Reformer
- Legs up and together, externally rotated. Rotate outward from the hips.
- Beginner legs go no lower than 45 degrees.
- Exhale to bring the legs up. Inhale to sweep open. Exhale to bring them together and up.
The Frog on the Pilates Reformer
- 2 springs
- Long straps are still on
- Headrest is still up
- 5 Reps
Tips for The Frog on the Pilates Reformer
- Frog is done in neutral spine.
- The legs are rotated outward at the hips
- Keep the inner thighs engaged. Do not take the knees beyond shoulder width.
- Also, see frog with exercise band
- If you want to take your workout up a notch, you can insert the reformer rowing exercises at this point then come back and continue with stomach massage.
Stomach Massage - Rounded
Tips for Stomach Massage - Rounded:
- Sit close to the edge of the carriage on non-slip pads if you have them. This is a deep C-curve position.
- Start with feet are in Pilates V with heels lifted.
- Inhale to press out, exhale takes the heels down, inhale lifts the heels, exhale to bring carriage in with a deep crease at the hip.
Stomach Massage - Arms Back
Tips for Stomach Massage - Arms Back:
- Sit close to the edge of the carriage on non-slip pads.
- Feet start in Pilates V with heels lifted.
- Lift through the whole rib cage, not just the front. Use the arms back to open the chest.
- Start with feet in Pilates V with heels lifted. Inhale to press out, exhale takes the heels down, inhale lifts the heels, exhale to bring carriage in.
- Use your abs.
- Work the inner thighs and backs of the legs. Go for a deep crease at the hip when you come in.
Short Box - Round Back
- The short box goes over the shoulder blocks
- Flexed Feet go under the strap
- 5 Reps
Aero Pilates Reformer Manual
Tips for Short Box - Round Back
- Sit up on the sit bones and think of the up the front and down the back feeling through the legs.
- The exercise starts in a deep, long, C-curve and you keep that curve as you curl the pelvis under and onto the legs to go back. This is an abdominal exercise. Don't just hinge of your thighs.
- Inhale to go back. Exhale to come up.
Short Box - Flat Back
- The short box goes over the shoulder blocks
- Flexed feet go under the strap
- 5 reps
Tips for Short Box - Flat Back
- Sit up on the sit bones and think of the up the front and down the back feeling through the legs.
- Be sure to keep the torso in one piece, in line with the pelvis. Lift up and back through the belly. Don't arch back. Keep the arms engaged in the back.
- Inhale to go back. Exhale to come up.
Short Box Series - Flat Back with Pole
- The short box goes over the shoulder blocks
- Feet go under the strap
- 5 Reps
Tips for Short Box - Flat Back with Pole
- Sit up on the sit bones and think of the up the front and down the back feeling through the legs.
- Be sure to keep the torso in one piece - lift up and back through the belly. Keep the arms engaged in the back and in your peripheral vision.
- Inhale to go back. Exhale to come up.
- If you do an intermediate workout, you can add climb a tree here, then move on to elephant.
Elephant on the Pilates Reformer
Tips for Elephant on the Pilates Reformer
- Be sure to connect down through your heels.
- The carriage moves in and out because of the lift of your abs, not just a hinge at the hips.
- Use your exhale to bring the carriage in briskly.
- Feel the springs and footbar feeding into your center.
Knee Stretch Series: Round Back
Tips for Knee Stretch with Round Back
Once you establish your beautiful round back and scooped belly, keep it. Knee stretches are just an opening and closing at the hip. Nothing else moves. Be sure your belly is doing the work.
Knee Stretch Series: Arch Back
Tips for Knee Stretch with Arched Back
Pilates Reformer Manual To Download Pc
Once you establish your beautiful extended back and lifted abs, keep the position. Knee stretches are an opening and closing at the hip. Nothing else moves. Be sure your belly is doing the work.
Running on the Pilates Reformer
Be sure to pay attention to the articulation of the feet. Emphasis is on the lift of the heel and the energy from the back of the leg.
![Download Download](/uploads/1/2/5/0/125047723/526086319.jpg)
Bottom Lift on the Pilates Reformer
Tips for Bottom Lift on the Pilates Reformer
Pilates Reformer Manual To Download Youtube
- Be sure the turnout comes from deep inside your hips, not your knees.
- The pelvis lifts only fist height above the carriage.
- Neutral spine. This is not a tuck of the pelvis.
- Take advantage of the press of the backs of your arms on the mat.
Pilates Reformer Manual To Download Video
Grateful appreciation goes to the The Pilates Center of Boulder. The photos here were taken at The Pilates Center of Boulder and feature the Centerline reformer. Centerline Pilates equipment is based on Joseph Pilates' designs and available through Balanced Body Pilates. Our exceptional model is Pilates instructor Paula Kirkland and the shoot was coached by Deborah Kolwey.