Session 5: Straps + Kneeling | Reformer at Home Starter Kit

Session 5 · Build Your Vocabulary

Straps + Kneeling

✦ Week 2: Build Your Vocabulary ⏱ 30 min All levels
Program progressSession 5 of 14

Today’s session: 8 moves

Illustration of Footwork Parallel Pilates exercise, Pink Pilates Club

Footwork Parallel

8 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 Leg Circles Pilates exercise, Pink Pilates Club

Leg Circles

6

Lie supine with feet in the straps, legs extended to the ceiling. Draw circles with both legs together, opening wide and sweeping down before returning to the top. Springs: 1 medium (blue/green). This opens the hip joints and challenges core stability through range.

Illustration of Frog Pilates exercise, Pink Pilates Club

Frog

10 reps

Lie 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.

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 Kneeling Arm Work Pilates exercise, Pink Pilates Club

Kneeling Arm Work

8 reps

Kneel on the carriage facing the straps, holding the handles. Pull the straps to your sides, engaging your arms and core to stay stable in the kneeling position. Springs: 1 medium (blue/green). A great introduction to kneeling work on the reformer.

Illustration of Kneeling Chest Expansion Pilates exercise, Pink Pilates Club

Kneeling Chest Expansion

8 reps

Kneel on the carriage facing away from the straps, holding the handles behind you. Pull the straps forward past your hips, expanding through the chest. Springs: 1 medium (blue/green). Builds balance, confidence, and beautiful posture.

Illustration of Cool-down Pilates exercise, Pink Pilates Club

Cool-down

Mermaid stretch each side

Mermaid stretch each side

✨

Pink Pilates Tip

Your vocabulary of exercises is growing. By Friday you will notice movements connecting together.

00:00 0 of 8 done