Advanced Pilates Reformer


Springs:  2 Heavy or more
Repetitions: 3-5
Contraindications:  Cervical or Lumbar Disc Protrusion; osteoporosis


Starting Body Position:  Supine with feet in straps; headrest must be in down position

  • Neutral Spine                                                    
  • Knees and hips flexed


  • Inhale to prepare
  • Exhale while articulating the spine by lifting the hips up from the carriage with legs reaching toward ceiling
  • Inhale while flexing knees and hips and drawing the knees in toward the face
  • Exhale while articulating the spine down onto the carriage and not allowing the feet to move in space
  • Inhale while pressing the tailbone onto the carriage while lengthening the hamstrings
  • Exhale and repeat


  • Strengthens powerhouse muscles; targets the deep transversospinalis
  • Stretches hamstrings
  • Articulates the spine; massages and lengthens the lumbar paraspinals
  • Reduces hyperlordosis


  • Shoulder elevation
  • Lack of core engagement
  • Lack of core control (may need assistance in guiding the legs vertical to ceiling)
  • Bodyweight on the cervical spine
  • Head and shoulders popping up as spine articulates down


  • “Lengthen your legs out of your hips as if you could touch the walls and ceiling with toes.”
  • “Roll your spine up and down as if it were a wheel.”
  • “Raise and lower the vertebrae one bone at a time like beads on a necklace.”

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Source: Uploaded by user via Pilates on Pinterest

Source: via Pilates on Pinterest