Nuforma News Best Pilates Core Exercises

Pilates core exercises are a fantastic choice if you're looking to strengthen your core, improve flexibility and enhance overall physical fitness. Specifically, Reformer Pilates offers a unique approach to boosting your core strength and general fitness with a machine called a "reformer". This machine, unlike any other, incorporates springs and pulleys to create resistance, providing a full-body workout.

What is Reformer Pilates?

Reformer Pilates is a type of Pilates that uses a particular machine called a "reformer". It involves various movements and exercises to strengthen the body, improve flexibility, and enhance overall physical fitness. The reformer machines in our Pilates studio Bondi utilise springs and pulleys to create resistance, providing a challenging and effective workout. It is often used to complement traditional mat Pilates and can be tailored to individual fitness levels and goals.

1. Side Plank with Leg Lift

This exercise targets the obliques, hips and core.

• Begin by lying on your side on the carriage, propped up on one forearm with the other hand on the footbar. 
• Lift your hips off the carriage into a side plank position and extend your top leg while keeping your body in a straight line. 
• Lower the leg back down with control and repeat the movement, focusing on engaging the core muscles for stability.

2. Teaser

The Teaser is a challenging exercise that targets the entire core, including the abdominal muscles and hip flexors.

• Start by lying on your back on the reformer with your legs extended. Holding onto the straps, lift your legs and arms off the carriage, reaching them towards the ceiling. 
• Slowly lower your body back down with control. 
• Focus on engaging your core throughout the movement for maximum effectiveness.

3. Reformer Arm Circles with Springs

Arm circles on the reformer can promote shoulder and upper back flexibility and mobility, helping your core. 

• Holding the reformer straps, stand facing the machine and make controlled circular movements with your arms, working against the resistance of the springs. 
• Gradually increase the size of the circles to enhance shoulder strength and range of motion.

4. Reverse Plank on the Reformer

This exercise engages the shoulders, core and glutes while promoting overall stability and strength. 

• Sitting on the reformer with your hands on the footbar and legs extended in front of you, lift your hips off the carriage, creating a straight line from your head to your heels. 
• Hold this position, engaging the shoulder muscles to support your body weight.

5. Mermaid Stretch

While not a traditional strength-building exercise, the mermaid stretch on the reformer can help release tension, and improve mobility in the obliques, shoulders and inner thighs.

• Sitting on the reformer with the carriage partially extended, reach one arm overhead and to the side, feeling a gentle stretch through the shoulder and side body. 
• Repeat on both sides to promote balanced flexibility.

6. Long Stretch Series

The Long Stretch Series on the reformer is a dynamic exercise set that engages the core and promotes overall body strength and stability.

• While kneeling on the carriage, place your hands on the footbar and extend your legs straight behind you. 
• With controlled movements, push the carriage out and pull it back in using your core muscles, maintaining stability and control throughout the exercise.

7. Lift Twist

The Lift Twist is an excellent exercise for engaging the obliques and improving core stability and rotational strength.

• Sitting on the reformer carriage with your feet secured under the foot straps and knees slightly bent, hold the straps with your hands. Engage your core and lean back slightly while lifting your legs off the carriage. 
• Twist your torso to one side, bringing the straps with you, and extend your legs out and up at an angle. 
• Return to the starting position with control, then repeat on the opposite side.

Other things to think about

Focusing on proper form, controlled movements and mindful breathing is essential when performing these reformer Pilates core exercises. If you're new to Pilates or have existing physical issues, you can consult with a Nuforma Pilates instructor to find out how to get started with a personalised reformer Pilates program.

Incorporating a regular Pilates core exercise routine into your fitness regimen can yield significant benefits. These exercises promote strength and flexibility, alleviate discomfort and empower you to lead a more active and pain-free lifestyle. 

Whether new to Pilates or looking to address specific issues, a personalised Pilates approach can help you achieve your fitness goals while ensuring proper form and mindful movements. Book your Pilates class today and experience the transformative power of Pilates core exercises.