Pilates Reformer Exercise: Footwork | Pilates Anytime

Muscle Focus: Legs.
Objective: Aligning the body and strengthening the legs.

Reformer Setup: Start with two to four springs depending on the amount of resistance desired. The footbar is up and the headrest is up.

Start Position: Lie supine on the carriage with the head on the headrest, maintain a neutral pelvis and spine, and place the feet on the footbar.

Movement:

Toes: Place both toes onto the footbar a fist distance apart, with heels glued together and lifted about four inches away from the bar. Knees are shoulder distance apart. Keeping the heels together and in the same position, press the legs to straight as you find an external wrap of the thigh muscles. Bend the knees to come in without changing the position of the feet. Repeat nine more times.

Arches: Place both arches of the feet onto the footbar, with feet and legs zipped together. Curl the toes over the footbar as the heels reach under the footbar. Press the legs to straight without changing the position of the feet. Bend the knees to come back in. Repeat nine more times.

Heels: Place both heels onto the footbar, with feet and legs zipped together. Flex the feet - the toes will reach straight up to the ceiling. Press the legs to straight without changing the position of the feet. Bend the knees to come back in. Repeat nine more times.

Tendon Stretch: Place the balls of the feet on the footbar, one inch apart, with the heels together and lifted. Externally wrap the thigh bones. Press the legs out to straight. Keeping the legs straight, lower the heels under the footbar for three counts, and lift the heels for three counts. Repeat three to five more times.

Precautions: Avoid hyperextension of the legs by finding control of the movement from the backs of the legs. Focus on ensuring that the alignment of the knees and ankles are not compromised by rolling out or in with the ankles and knees.

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