Session 12: Upper Body + Box | Reformer at Home Starter Kit

Session 12 · Full Expression

Upper Body + Box

✦ Week 4: Full Expression ⏱ 40 min All levels
Program progressSession 12 of 14

Today’s session: 9 moves

Illustration of Footwork Parallel Pilates exercise, Pink Pilates Club

Footwork Parallel

10 reps

Press 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.

Illustration of Arm Circles Pilates exercise, Pink Pilates Club

Arm Circles

8

Lie 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.

Illustration of Chest Expansion Pilates exercise, Pink Pilates Club

Chest Expansion

10 reps

Lie 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.

Illustration of Rowing Into the Sternum Pilates exercise, Pink Pilates Club

Rowing Into the Sternum

10 reps

Sit tall on the carriage facing the straps, holding the handles. Pull the straps toward your chest (sternum), squeezing the shoulder blades together, then release with control. Springs: 1 medium (blue/green). Builds a strong, open upper back and improves seated posture.

Illustration of Rowing from the Hips Pilates exercise, Pink Pilates Club

Rowing from the Hips

8 reps

Sit tall on the carriage facing the straps. Round forward from the hips, then open the arms wide as you roll back up to seated. Springs: 1 light (yellow/white). This combines spinal articulation with shoulder opening for a full upper body experience.

Illustration of Pull Straps on Long Box Pilates exercise, Pink Pilates Club

Pull Straps on Long Box

8 reps

Lie prone on the long box with arms reaching down, holding the straps. Pull the straps back along your sides, lifting your chest as you squeeze your shoulder blades together. Springs: 1 medium (blue/green). The ultimate upper back and posture exercise on the reformer.

Illustration of Swan on Reformer Pilates exercise, Pink Pilates Club

Swan on Reformer

6 reps

Lie prone (face down) on the long box with hands on the footbar. Press the footbar down as you lift your chest into extension, opening through the front of your body. Springs: 1 medium (blue/green). A beautiful back extension exercise that counteracts all our forward-leaning habits.

Illustration of Short Box Round Back Pilates exercise, Pink Pilates Club

Short Box Round Back

8 reps

8 reps

Illustration of Mermaid Pilates exercise, Pink Pilates Club

Mermaid

4 each side

4 each side

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Pink Pilates Tip

By the end of this week, you will know 30 exercises and be able to design your own sessions. That is incredible.

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