Studio-Quality Pilates at Home: The Reformer Impact
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Pilates has gained popularity due to recent viral exposure in the form of ‘How To’ Reformer Pilates videos. And a surge of new reformer studios have since been established. Whilst these specialised Reformer spaces are a great option, many people are opting for a more private affair.
Besides the obvious benefits for building strength, flexibility and improving our mental health holistically, Pilates may have some positive effects on injury prevention methods, too. Regular practice may even prevent the severity of injuries as we age.
This trend is also praised for making Pilates even more convenient and easier to incorporate into everyday routines. Below the surface, there is so much more to the reformer than meets the eye.
The History of Pilates
Joseph Pilates, inspired by both Western and Eastern techniques, developed his rehabilitation method in the early 20th century. During World War I, he innovated resistance-based exercise using springs on hospital beds, eventually leading to the Pilates Reformer.
In 1923, Pilates opened a studio in New York, where dancers embraced his technique for injury recovery and prevention. Originally founded under the name "Controlology," the method combined mental and physical conditioning.
Introducing Reformer Pilates
The Pilates reformer machine consists of a moving carriage, adjustable springs for resistance, a foot bar for pushing, and straps for pulling. More specifically, the footbar is there to facilitate pushing movements, while the straps and the pulleys allow for pulling exercises that engage various muscle groups. Additionally, the foot bar and straps can be used in both pushing and pulling movements, offering versatility to target different muscles based on the exercise in question.
It is this versatility that targets core strength, alignment, flexibility, and rehabilitation, making it indispensable for a comprehensive workout and recovery strategy. It’s because the unique design allows for controlled, flowing movements that can easily be modified to meet personal needs and promote balance in general body conditioning.
Understanding the Reformer
Engaging multiple muscle groups simultaneously
It is simple, through the carriage and sliding adjustments, to get controlled movements that work out muscle groups such as:
Core
Arms
Legs
Glutes
Overall, Reformer practice helps you move toward better muscle strength, tone, and definition, whilst ensuring total balance.
Boosting flexibility and strength
Reformer Pilates maintains a focus on controlled, flowing movements that encourage length and strength simultaneously. Remember, you are working to extend your muscles and focus on proper alignment, enhancing joint mobility, improving posture, and developing elongated, lean muscles.
Adjustable resistance and variety
One of the most valued features of Reformer Pilates is the variety of ways in which it can be used. The springs can be changed to provide more or less resistance for the exercise, ensuring that it is constantly progressive as your level of fitness improves. Besides that, the Reformer has many levels of difficulty, exercise variations, and accessory attachments that keep workouts fresh and cater for your changing needs.
Enhance balance and stability
Reformer Pilates exercises work by adding instability, like standing on the carriage or using one leg at a time. These challenges activate your core and coordinate your movements, which improves balance and stability.
Getting started with your Reformer
The versatility of the Reformer is especially important in that it enables exercises to be done in various positions: lying down, standing, and in other positions such as on the knees, all with the benefits of the adjustable springs. Hence, the reformer reduces stress on the joints while strengthening the muscles in a safe, low-impact environment.
It is said that a Reformer workout is much more specific than in mat Pilates, where such tangible customisation often cannot be guaranteed. It’s not always about physical conditioning; for some users, increased body awareness and control are priority.
What home Reformer Pilates can do for you
Boosting mental health
Not just in the body. Reformer Pilates has actually been shown to reduce stress and anxiety, and improve mental focus, due to the emphasis on breath control and body awareness. Through this mind-body connection, Reformer training can promote mental well-being in addition to physical health.
Improved bone density
Reformer Pilates can help increase bone density, particularly in postmenopausal women, by incorporating weight-bearing exercises, which can prevent osteoporosis. This is because the resistance provided by the reformer’s springs mimics weight training, encouraging the development of stronger bones and reducing the risk of fractures. Starting early will also allow you to prepare for healthy bones in later life, even if you are in your 20s or 30s.
Metabolic health
A study found that Reformer Pilates led to improvements in core physical abilities like flexibility and strength, and positively impacted health markers such as HDL (good cholesterol) and insulin levels.
Common Reformer myths
“It’s for the Pilates experts only”
False. If the Pilates Reformer machine seems daunting, it's potentially more supportive than mat Pilates. The Reformer, with springs, ropes, and pulleys, supports the movements for you, giving a better workout to both the person just starting out and the one with injuries. It minimises strain to allow controlled movements that work on core strength along with body awareness.
“It isn’t any better than mat Pilates for beginners or at an intermediate level”
Not quite. Mat Pilates only uses body weight and gravity, which can be quite challenging on a beginning level. The Reformer is such a great way to build up confidence and control because of this.
“Reformer Pilates isn’t effective for cardio”
Not true! While primarily known for strength and flexibility, Reformer Pilates can incorporate dynamic, high-intensity movements such as jump board exercises, which elevate heart rate and improve cardiovascular fitness. This makes it a versatile tool for both strength training and cardio workouts.
Redefine Your Home Fitness with Reformer Pilates
A home Pilates reformer offers quite varied exercises that work efficiently in building strength, flexibility, and balance. It brings studio-quality exercise right to your doorstep, so it's a worthy investment in general fitness as well as benefiting your balance and stability.
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This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
