1 октября 2025 г.
Fitness
Mind
Six Reformer exercises for your core
Build and strengthen all the muscles in your midsection with these exercises
Reformer Pilates might look graceful, slow and easy, but don’t be deceived. The reformer machine does in fact have the power to seriously work your muscles, building strength and stability. In fact, the infamous “Pilates shakes” are a very real thing!
While the reformer machine is great for working your whole body, it’s your deep core muscles that will really feel the burn. The Technogym Reform has springs for resistance, a sliding carriage and a variety of adjustable straps and bars, which force your muscles -especially your core- to work hard to control every movement.
Whether you’re a Pilates newbie or looking to level up your workouts, these six reformer moves will fire up your abs, strengthen your deep stabiliser muscle and leave your core shaking, in a good way!
While the reformer machine is great for working your whole body, it’s your deep core muscles that will really feel the burn. The Technogym Reform has springs for resistance, a sliding carriage and a variety of adjustable straps and bars, which force your muscles -especially your core- to work hard to control every movement.
Whether you’re a Pilates newbie or looking to level up your workouts, these six reformer moves will fire up your abs, strengthen your deep stabiliser muscle and leave your core shaking, in a good way!
1. Plank to Pike
You’ll need a light spring for this move. Start by standing in the middle of the carriage. Bend down and place your hands on the footbar, then press your feet away so you’re in a high plank position with your shoulders stacked above your wrists. Keeping your legs straight, push your hips up and close the carriage. Then, push the carriage back so you return to plank. Remember to drive the pike with your core muscles.Repeat for 30 seconds.
2. Knee Lifts
Start by standing back on your carriage. Bend down and place both hands on the footbar. Drop your knees down so you’re in an all fours position. Then, lift your knees off the carriage a couple of inches, pause, then tap your knees back down before lifting them again.Throughout, keep your shoulders stacked above your wrists and your back flat. Your lower abs, back and shoulders will be working here.
Repeat for 30 seconds.
3. Icebreaker
Staying in your Knee Lift position, press the carriage back to a high plank before bending your knees and returning back to an all fours position, without your knees tapping down on the carriage. Keep extending and bending your knees.Repeat for 45 seconds.
4. Leg Circles With Straps
Choose a light spring for this move. Lie back on the carriage and place the soles of your feet in your straps. Extend both legs up to a 90 degree angle, then lower your legs so they’re just above your foot bar, point your toes out to the side and draw a big circle upwards with you feet until your feet meet at the top, when your legs are at a 90-degree angle. Keep the range small and slow to really feel your abs switch on.Repeat this for two minutes.
5. Double Leg Extension and Curl
Set your springs to a medium weight. Lie back on your carriage with shoulders up against the shoulder pads. Place your hands in your straps and pull the straps so your arms are straight up, in line with your shoulders. Press your back into your carriage. Your legs should be in a tabletop position.Next, press your arms down straight by your side, ‘curl’ your upper shoulders off the carriage and simultaneously extend your legs out to a 45-degree angle. Hold here for a second then slowly return back to your start position.
Repeat this for 45 seconds, moving slowly and curling up as high as possible.
6. Hundreds
If you’re familiar with this on the Pilates mat, you'll know just how hard the Teaser is!Start in the same position as your double leg extension and curl with the same springs. Next, press your arms and lift your head and upper shoulders while extending your legs to 45 degrees. Stay in this position and pump your arms up and down for 100 fast reps. Aim to breathe for five seconds in five seconds out until you’ve reached that 100 reps.
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