It’s Reformer…..No it’s Mat….No it’s Matformer!!!

It’s Reformer…..No it’s Mat….No it’s Matformer!!! 

Most of the time I would choose to work on any type of Pilates equipment, including the REFORMER, over MAT Pilates anytime. It is just more fun to work on the equipment, but it also seems like a harder workout. However, mat Pilates can actually be the most difficult form of Pilates training, because you are forced to find all the work from your own muscular strength without the feedback of the apparatus. If I feel like I need an added challenge to my mat or reformer work, I mix them to make Matformer! Try doing the entire advanced Reformer series on the mat, it is so much more difficult than even the reformer workout. Here are a few exercises from the complete Matformer series.

Luckily I have my new fabulous Lorna Jane sports bra and capris so I at least look strong because this workout kicks my butt! Lorna Jane is my favorite brand because it is so flattering and durable, plus the company’s philosophy is Move Nourish Believe! Hope you feel the same after this workout!   -GoLightly !

Props needed for workout: a pair of gliders or 2 hand towels

 

Photography: Nicholas Borsodi

Location: Studio Pilates, El Segundo California

 

Exercise 1 – Footwork

Start: Lie on back, hands behind head with elbows wide. Bring knees over hips, open knees to shoulder distance while keeping heels together. Raise the head neck and shoulders off the mat.

Movement: Keep the head neck and shoulders off mat, while extending legs to straight. Hold for a moment, then draw legs in toward chest, opening knees to hip distance again. Perform 15 repetitions.

 

Exercise 2 – Hundred

Start: Lie on floor, legs are turned out with inner thighs touching and arms are along the ears as you brace the core. Reach arms toward feet as you lift the head, neck and shoulders off the matt. At the same time lift the legs to 45 degrees. (Variation: Legs can be lifted higher or knees bent to decrease strain on low back)

Movement: Pump arms by side, lifting up to nose height and down to waist – quickly! Try to tighten core against the movement of arms to keep the body very still. Breath in for 5  pumps and out for 5 pumps. Repeat for 100 arm pumps and 10 full breaths.

 

Exercise 3 – Long Box: T Pull

Start: Lie onto stomach. Lift arms out to side of shoulders in a “T” shape, arms are shoulder height. Legs pressed together and active, just below height of hips.

Movement: Anchor hip bones into mat and engage abdominals as you lift upper body off mat. Tuck chin slightly and gaze is down. From below shoulder blades, move arms out and back toward hips with palms down. Reach back out and return to start position, lowering chest slightly. Perform 10 repetitions.

 

Exercise 4 – Long Box: Teaser

Start: Lie on back, arms are in a “T” shape, out to side of shoulders. Legs are pressed together.

Movement: Lift head. Reach arms forward, as you lift upper body and legs simultaneously. Toes are in line with eyes, hands are reaching toward feet. Hold the position of the body as you reach arms in a circle, up to sky, out to side, down and back to start. As arms reach forward, roll back down to the mat one vertebra at a time until the body unfolds completely into the mat. Performs 3 repetitions.

 

Exercise 5 – Horseback

Start: Sit with legs long and slightly wider than hip distance. Make a fist and place on ground between legs with arms long.

Movement 1: Press into arm, pull into the core to lift hips off ground. After lifting hips, try to float legs off the ground. Lower with control. Perform 5 repetitions.

 

Exercise 6 – Long Stretch with Push Up

Start: Come into a plank position. Hands are below shoulder, legs long and together, core is braced. Modify this by placing knees on the ground.

Movement: Press into arms and draw core in to slide the whole body back. Keep shoulders pressing down back and waist lifted. Press into arms and draw body forward to start position. Perform 10 repetitions. *Single Leg Variation shown.

Exercise 7 – Elephant

Start: Place one glider or hand towel under each foot. From standing, roll down to place hands on floor 3 feet in front of feet. Pull core up and tuck tailbone down to heels to round back.

Movement: Stabilize the upper body. Press the heels to move the gliders or hand towel back with legs. Press into heels to pull legs forward. Keep back rounded and use deep core to move the legs forward. Perform 10 repetitions.

 

Exercise 8 – Single Leg Elephant

Start: Find elephant position from above with gliders under feet, then lift the right leg back. Keep hips square.

Movement: Stabilize the upper body. Press into heel and pull leg forward nose by pulling core in deeply. Try to keep full extension through both legs. Press the heel of left foot to move the glider back with left leg. Perform 10 repetitions on each leg.

 

Exercise 9 – Stomach Massage

Start: Begin seated, lean back and draw abdominals in to lift legs. Bend knees and lift shins parallel with floor. Place hands on mat in front of hips. This will force the upper body to sit up taller and the abs to work harder.

Movement 1 (Round back): Lengthen legs forward to 45 degrees, keep chest lifted. Use core to return knees back toward chest. Perform 10 repetitions.

Movement 2 (Flat back): Keep legs lifted, from round back, place hands behind the back with palms facing away. Lengthen legs forward to 45 degrees, keep chest lifted. Use core to return knees back toward chest. Perform 10 repetitions.

Movement 3 (Twist): Keep legs lifted, from flat back, reach arms forward and up. Brace the core and lift up and out of low waist to strengthen core. Lengthen legs forward to 45 degrees, as single arm behind back and twist chest to side. Use core to return knees back toward chest and return forward. Repeat same movement while twisting the opposite direction. Repeat 10 times each side.

Exercise 10 – Tendon Stretch

Start: Sit with legs long and hip distance. Place glider or hand towel under feet. Lean forward, make a fist and place on ground outside thighs. Press into arm, pull into the core to lift hips off ground.

Movement: After lifting hips, tuck tailbone and engage glutes to press hips and legs forward. Draw abdominals in to pull hips back between arms, keeping hips lifted off ground. Perform 10 repetitions.

Exercise 11 – Single Leg Tendon Stretch

Start: Set up Tendon Stretch with lifted hips, then lift right leg off floor using abdominal

Movement 1(Single Leg Front): Tuck tailbone and engage glutes to press hips and legs forward, keeping right leg lifted. Draw abdominals in to pull hips back between arms, keeping hips lifted off ground. Perform 5 repetitions on each leg.

Movement 2 (Single Leg Side): Take single leg to side and keep it lifted. Tuck tailbone and engage glutes to press hips and legs forward, keeping leg lifted. Draw abdominal in to pull hips back between arms, keeping hips lifted off ground. Perform 5 repetitions on each leg.

 

Exercise 12 – Knee Stretches

Start: Standing legs are hip distance. Place gliders or hand towels under feet and roll down to place hands on ground in front of feet. Bend knees until they are in between elbows, lower hips and lift heels. Round back and draw core up and in.

Movement: Brace core and push into toes to lengthen legs behind. Press into toes and use core to draw knees back under shoulders.

 

Exercise 13 – Running

Start: Lie on back with legs in table top, knees over hips. Place hands behind head with wide elbows. Lift head, neck and shoulders.

Movement: Keeping head and chest lifted, reach legs to a high diagonal (Imagine your toes are on the Reformers foot-bar). Keeping toes aligned, flex one foot as you reach heal under “bar” and bend the opposite knee as you lift heel high. Then, drop lifted heel and bend knee of opposite leg as you lift heel. It should look like a “run” in the air. Brace the core very still. Perform 10 runs.

Exercise 14 – Side Splits

Start: Stand with feet hip distance and parallel. Place a gliding disc or hand towel under right foot. Reach arms out to side, palms forward.

Movement: Press into left leg to slide right leg to side 1 – 2 feet. Press into left foot and draw right light back to start, using inner thighs to guide leg inward. Perform 10 repetitions.