PersonalHour® Pilates Education
Nikki’s Pilates at Play – Episode 2
Follow Nikki through a foundational Pilates reformer footwork series and learn how to set up your equipment, position your body, and move with control through four essential footwork positions.
Reformer Setup
- Raise the footbar and elevate the headrest before beginning.
- Use three to four springs, including at least two red springs, as demonstrated.
- Adjust the gear stoppers for your leg length. The closest position may suit someone around 5'2"; taller users may need the second or third position.
Body Position
- Lie centered on the carriage with your pelvis properly aligned.
- Keep the lower back supported without creating an excessive gap.
- Rest your arms by your sides and keep your gaze forward.
- Move smoothly and avoid locking the knees at full extension.
The Four-Position Footwork Series
Complete 10 controlled repetitions in each position while maintaining steady breathing, alignment, and a smooth carriage motion.
1. Pilates V
Bring the heels together and place the toes about a fist-width apart, with the knees opening wider than the hips. Press the carriage out without locking the knees; maintain a soft, controlled extension.
2. Arches
Move into a parallel stance with the arches resting on the footbar. Keep the feet together and maintain alignment through the inner thighs and knees as the carriage opens and closes.
3. Heels
Place the heels on the footbar with the toes flexed upward. Keep the feet together, the pelvis aligned with the carriage, and the movement controlled throughout every repetition.
4. Tendon Stretch
Place the balls of the feet on the bar in a parallel stance. Extend the carriage, lower the heels beneath the footbar, return to a high-heel position, and then close the carriage. Keep the heels together to help prevent back arching, rib flaring, and unwanted rotation of the legs.
