5 Pilates reformer exercise that you can do at home

If you find gymming too overhyped and dull then Pilates can be a great option for you. Pilates reformer exercises provide better and fast results with minimum effort. These exercises are done on Pilates reformer exercise equipment, which has a flat platform that can slide back and forth. At the end of the platform, there is an adjustable bar called the foot bar and the platform is attached to a spring for different levels of resistance. You can do a variety of exercises by standing, lying and sitting on the reformer depending on your need.

Here are the five exercises you can do on a Pilates reformer:

This exercise targets your glutes, hamstrings, calves, and abs.

How to perform it:

Step 1: Lie down on your back with your head resting on the headrest and shoulders against the shoulder blocks. Your knees should be bent and your toes should be up on the foot bar. Breathe normally and keep your body relaxed.

Step 2: Stretch your legs out to straighten your knees, sending the carriage and your body away. Your body should be completely stretched.

Step 3: Now breathe slowly and hold the position for a moment.

Step 4: Slowly bend your knees to bring your body and carriage back to the starting position.

This exercise is good for your abs, pelvis, abductors, glutes, quads, hamstrings, and calves.

How to do it:

Step 1: Lie down flat on the platform with your knees bent and feet pointed.

Step 2: Lift the straps attached on both the sides of your hand over your head and slide in one foot after another.

Step 3: Press your pelvis down and place your hands by your side. Push your body to slide up by extending your legs. Your legs should form a 60 degrees angle with the platform.

Step 4: Keeping your toes pointed start moving your legs in small outward circles.

Step 5: After 5 repetitions, circle your legs in the opposite direction.

This workout is good for your abductors, abs, hamstrings, pelvis, and back.

Step 1: Lie down flat on the platform with your knees bent and shoulder-width apart.

Step 2: Take the strap over your head and slip your foot in each loop one after the another. Place your hand by your side.

Step 3: Slide your body up to straighten your legs.

Step 4: Now pull your legs back to the starting position and slide down a little when you do it.

This exercise targets your lower abs, pelvis, glutes, abductors, quads, and hamstrings.

Step 1: Sit comfortably on the Pilates reformer platform. Put your toes on the foot bar and hold the edge of the platform with your hands to keep your body stable.

Step 2: Curve your back and tuck your neck in. This is your starting position.

Step 3: Take a deep breath, engage your abs, and extend your legs. While doing this simultaneously slide back.

Step 4: Now exhale and bend your knees again to come back to the starting position.

This Pilates reformer exercise is good for your abs and back. To do this exercise, place the box over the shoulder block.

How to do it:

Step 1: Attach two heavy springs at the end of the platform and slide your feet in the loop for stability.

Step 2: Sit on the top of the box and wrap your arms around your waist.

Step 3: Curl your tailbone toward your heels and lean back.

Step 4: Hold this pose for a moment and then come back to the normal position.