Pilates is a form of exercise that has become increasingly popular among athletes due to its ability to improve strength, flexibility, and balance. The Pilates Reformer is a specific piece of equipment that provides resistance and support to help athletes achieve these goals. The following are some of the best Pilates Reformer exercises for athletes:
Footwork: This exercise targets the legs, glutes, and core, making it a great option for athletes who need to build lower body strength. Start by lying on the Reformer with your feet on the foot bar. Press the bar away from you while keeping your legs straight, and then slowly return to the starting position.
Long Stretch: This exercise works the upper body, specifically the shoulders, chest, and back. Begin in a plank position with your hands on the foot bar and your feet on the carriage. Press the carriage away from you, and then slowly return to the starting position.
Short Box Series: This series of exercises targets the core muscles, including the abdominals and obliques. Start by sitting on the box with your feet on the foot bar. Engage your core as you lean back, and then return to the starting position.
Side Splits: This exercise targets the inner and outer thighs, making it a great option for athletes who need to build leg strength. Start by lying on the Reformer with your feet on the foot bar. Separate your legs and press the carriage away from you, and then slowly return to the starting position.
Back Rowing: This exercise works the back muscles, including the lats and traps. Start by lying on the Reformer with your hands on the foot bar. Engage your back muscles as you pull the carriage towards you, and then slowly return to the starting position.
Knee Stretches: This exercise targets the core muscles, including the abdominals and obliques. Start in a plank position with your hands on the foot bar and your feet on the carriage. Bring your knees towards your chest, and then slowly return to the starting position.
Coordination: This exercise works the entire body, including the arms, legs, and core. Start by lying on the Reformer with your hands on the foot bar and your feet on the carriage. Alternate bringing one knee towards your chest while reaching the opposite hand towards your foot, and then switch sides.
Chest Expansion: This exercise works the chest and shoulders, making it a great option for athletes who need to build upper body strength. Start by lying on the Reformer with your hands on the straps. Press your arms out to the sides, and then slowly return to the starting position.
Elephant: This exercise targets the core and leg muscles, including the hamstrings and glutes. Start in a plank position with your hands on the foot bar and your feet on the carriage. Lift your hips towards the ceiling, and then slowly return to the starting position.
Teaser: This exercise works the core muscles, including the abdominals and obliques. Start by lying on the Reformer with your legs extended and your arms reaching towards the ceiling. Engage your core as you lift your upper body and legs off the carriage, and then slowly return to the starting position.
In conclusion, the Pilates Reformer offers athletes a variety of exercises that can improve strength, flexibility, and balance. The exercises listed above are just a few of the many options available, and athletes should work with a certified Pilates instructor to create a personalized workout program that meets their specific needs and goals.
