Pilates Reformer Exercise: Rowing Back and Rowing Front | Pilates Anytime

Muscle Focus: Arms.
Objective: Strengthening the arms and stabilizing the powerhouse.

Reformer Setup: Start with one medium tension spring. Tension can be made heavier or lighter depending on the resistance desired.

Start Position: Sit tall facing the back of the Reformer about a hand-distance away from the edge. Legs will be straight ahead in one of two positions: ankles crossed or legs together. Hold onto the straps with the arms reaching out parallel to the floor, hands facing each other.

Movement:

Rowing Back 1: Bend the arms and bring the hands in towards the sternum. Roll back to C-Curve keeping the hands in towards the chest then internally rotate the arms and reach them out to the side. Bring the arms back as the body flexes forward, then lift the arms up to circle them back to the front. Roll the spine up to sitting and return to start position. Repeat two or three times.

Rowing Back 2: Start with the arms parallel to the floor and bend arms to a 90-degree angle. Maintaining the shape of the arms, roll back and bring the arms down to the torso. Slightly increase flexion in the spine, then take the arms forward and lengthen the spine. Finish by sitting up tall and bringing the arms back to the start position. Repeat two or three times.

Rowing Front 1: Facing the front of the Reformer, sit tall with the legs together straight ahead. Place thumbs in the straps and start with the hands just outside of the sternum. Reach the arms forward then lower the arms so the hands touch the carriage. Internally rotate the arms as they lift up, then reach the arms out to the side as they lower back down. Bend the arms back to the start position and repeat two or three times.

Rowing Front 2: Starting in the same position as Rowing Front 1, flex the spine forward. Reach the arms out in front and internally rotate them as the spine extends to a flat back position. Sit tall as the arms open out to the side and return to the start position. Repeat two or three times.
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