Session 7: Lower Body Flow | Reformer at Home Starter Kit

Session 7 · Flow and Connect

Lower Body Flow

✦ Week 3: Flow and Connect ⏱ 35 min All levels
Program progressSession 7 of 14

Today’s session: 6 moves

Illustration of Footwork series Pilates exercise, Pink Pilates Club

Footwork series

all 6 variations (8 reps each)

all 6 variations (8 reps each)

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 Leg Circles Pilates exercise, Pink Pilates Club

Leg Circles

8

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 Short Spine Pilates exercise, Pink Pilates Club

Short Spine

5 reps

Lie supine with feet in the straps. Press legs out, then roll over bringing the carriage in as your hips lift overhead, then articulate your spine back down one vertebra at a time. Springs: 1-2 medium (blue/green). This is one of the most beautiful reformer exercises and a wonderful spinal massage.

Illustration of Side-Lying Leg Work Pilates exercise, Pink Pilates Club

Side-Lying Leg Work

8 each side

Lie on your side on the carriage with the top foot on the footbar and bottom leg resting on the carriage. Press the carriage out and in with the top leg. Springs: 1 medium (blue/green). Targets the outer hip and glutes in a way that standing work simply cannot.

Illustration of Cool-down Pilates exercise, Pink Pilates Club

Cool-down

stretch

stretch

✨

Pink Pilates Tip

You are no longer learning individual moves. You are building flowing sessions. That is a big shift.

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