Session 3 · Learn the Machine
Full Beginner Flow
Today’s session: 8 moves
Footwork Parallel
10 repsPress the carriage out with both feet parallel on the footbar, extending to full leg length and returning with control. Springs: 3-4 heavy (red/black). This is the foundation of all reformer work and the first exercise you should learn.
Footwork V-Position
10 repsPlace heels together and toes apart on the footbar in a small V shape, then press the carriage out and return. Springs: 3-4 heavy (red/black). This targets your inner thighs and works your turnout muscles.
Footwork Heels
10 repsPlace heels on the footbar with toes pointed up toward the ceiling, then press the carriage out and return. Springs: 3 heavy (red/black). This variation shifts the work into your hamstrings and challenges ankle dorsiflexion.
Prances
20 alternatingFrom the extended carriage position with balls of feet on the footbar, alternate dropping one heel while lifting the other in a smooth walking rhythm. Springs: 2-3 heavy (red/black). A lovely way to release tight calves and improve ankle mobility.
Frog
10 repsLie supine with feet in the straps, knees bent and turned out, heels together. Press legs out to straight and return. Springs: 1-2 medium (blue/green). A gentle way to introduce strap work while targeting the inner thighs and glutes.
Arm Circles
8Lie supine with arms in the straps, arms extended to the ceiling. Draw circles with your arms, opening wide to the sides and sweeping down toward your hips before returning overhead. Springs: 1 light-medium (yellow/blue). A wonderful way to open the chest and mobilise the shoulders.
Chest Expansion
10 repsLie supine with arms in the straps extended overhead. Press arms down by your sides in a sweeping motion, then return with control. Springs: 1 medium (blue/green). Excellent for posture, opening the chest, and strengthening the back of the arms.
Cool-down
breathing and stretchbreathing and stretch
Pink Pilates Tip
This week is about building confidence with the machine, not the exercises.