Pilates Reformer

maintain your alignment."This practice instills muscle memory because you need focal concentration to perform each rep correctly," says Valentin, who designed the workout on these pages. "This quality is what people notice--the transference of Pilates work to everyday. At some point, you don't have to think about pulling in your belly; it just automatically happens."

STANDING LEG SLIDES

1a. Stand with hands on hips, heels together and a towel folded in quarters under your right foot. Turn your hips and toes out to a 45-degree angle. Keeping the spine in a neutral

1b. Inhale and slide your right leg out to the side, bending both knees equally into a pile squat and keeping your torso erect and centered (shown). Exhale and straighten your legs, pulling the right heel in to meet the left. Repeat 6 to 8 times, then switch legs.

HEEL PRESS/PULL

2a. Lying faceup with knees bent, place your heels on a lengthwise-folded towel, keeping your feet flexed and toes lifted. Rest your arms by your sides, palms up, with your neck and shoulders relaxed. Pull your navel in toward your spine, stabilizing your back on the floor,

2b. Without arching your back, inhale and straighten your legs to push the towel away from you, pointing your toes as the legs extend (shown). Exhale and flex your feet to pull the towel back to starting position, keeping your spine neutral. Repeat 8 to 10 times.

Strengthens buttocks, hamstrings and quadriceps; the abs and spine extensors work as stabilizers.

PRECISION TIP: Keep your thighs, knees, ankles and feet parallel, like railroad tracks.

FOURS CORE CONTROL

3a. Kneel, keeping your knees directly under the hips, and place your hands on a towel folded lengthwise, the wrists aligned with the shoulders and the arms straight but not locked.

3b. Keeping the hips in place and the torso in a line from head to hips, inhale and slide the towel forward, lowering your torso toward the floor without letting your belly sag (shown). Exhale, tightening the abs as you pull the towel back to starting position. Repeat 8 to 10 times.

Strengthens shoulders, arms and chest; the abs and spine extensors work as stabilizers."

PRECISION TIP: Imagine drawing a rectangle from your shoulder blades down to the top of your hips; maintain that shape.

MERMAID

4a. Sit erect with knees bent and lower legs folded to your right side. Inhale, lifting your right arm above your head and placing your left hand on a towel folded in quarters next to your left hip.

4b. Exhale and slide the towel out to the side without collapsing the torso, Keep your buttocks in contact with the floor (shown). Inhale and drag the towel back toward you, returning to an upright position. Exhale and lower your arm to your side. Repeat 6 to 8 times, then switch sides.

Strengthens abs (particularly the obliques) and middle back.

PRECISION TIP: Think of your spine as a willow tree, rooted against the wind.

The basic 5

These elements are crucial to your baseline body needs in order to maintain health. The activities in darker type are components of the integral workout on these pages. To add a cardio element, see page 44.

Strength: Increases muscular and functional strength; may improve bone density; pumps your metabolism; reshapes and tones your muscles.

Cardio: Strengthens your heart and lungs; increases aerobic endurance; burns significant calories; may improve your mood.

Flexibility: Increases joint range of motion and muscle suppleness; improves ease of movement.

Restorative: Aids physical and mental relaxation; may enhance proper movement patterns and body alignment.

Core: Engages the deep muscles of your torso to improve stabilization, coordination and balance.

The strategy.

What to do: Perform these exercises in the order listed 2 to 4 times a week, either as a stand-alone mini-workout or integrated into your regular program. Use a hand towel and a slick surface to facilitate form and resistance.
Warm-up: If you do this program by itself, begin with 5 minutes of easy rhythmic movements, such as plies and arm and shoulder circles.

Cool-down: Complete your session with a full-body stretch. Lie on your back, legs straight, and extend your arms overhead, stretching your hands and feet as far apart as possible. Pull your knees into your chest, hug them and roll into a ball. Repeat the stretch and roll 3 to 5 times.

The 4 Cs of Pilates