Overview

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  The Pilates workout was invented by Joseph Pilates in the early 1900s. Pilates reformers are spring-loaded machines originally used for those in rehabilitation programs and have since gained popularity as a general workout device. Regular use of reformers helps develop core strength, back problems/alignment/posture correction, increases range of motion for a leaner look and is also a good cardiovascular workout. The reformer can be used for a range of exercises to strengthen and lengthen muscles.
  
  

Leg Strengthener

• Strengthen your legs as well as your arms and core with this Pilates reformer exercise. Lie down on the reformer's carriage and rest your head comfortably on the headrest. Grab the pulling straps on either side of the reformer with your hands, making sure your grip is comfortable, Start by lifting each strap straight up over your head and move your legs into a 90 degree position in the air. Slowly bring the straps down on either side of you as you raise your head and upper body, keeping your legs in the air. Keep the straps down on either side of you and your upper body lifted as you begin to make a version of scissor kicks with your legs; simply pulse your straightened legs up and down with toes pointed. Repeat at least six times before returning to your original position.
  
  

Leg Circles In Straps

• The pulling straps on the reformer machine also contain straps for your feet. Place your feet in each strap and rest your arms comfortably at your sides. Roll yourself up 1 to 2 inches on the carriage your head and torso rests on. Use your legs to move yourself down the reformer; see how far you can bring your legs over your head without pain. Lift your legs, torso and chest off the carriage and hold the position before slowly moving your body back down to the carriage. Use your legs to roll yourself up the reformer and bring your legs out and back together in a circular motion. Repeat.
  
  

Torso Pull

• Sit up and place your knees on the carriage of the reformer so that you are otherwise standing up straight on the device. Hold the pulling straps, one in each hand. Lean back, holding the pulling straps, which will cause the carriage to move forward somewhat and then move back to your original position. See how far you can lean back without pain; this works the stomach muscles. Try to use your stomach muscles as much as possible, as opposed to using your legs to do the movement.