Reformer Pilates 'The Beginners' Course
Lesson 1

Introduction to Reformer Pilates with Jemma – Beginner Week 1

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IN THIS LESSON

Welcome to your first Reformer Pilates lesson with Jemma, an experienced instructor with over 15 years in the industry. In this introductory session, Jemma carefully guides you through foundational movements designed to build strength, improve flexibility, and enhance body awareness on the Reformer.

What You’ll Learn:

  1. Footwork Fundamentals: Start with essential foot positioning exercises using heavy springs to strengthen your legs and improve alignment.

    • Toes + Parallel Stance → Wide Heels

    • Toes + Parallel Stance → Slow Walking

  2. Core Engagement & Spinal Mobility: Explore key exercises to activate your core and support spinal movement.

    • Spine Curls → Pelvic Lift

  3. Mid-Back & Arm Strengthening: Build upper body strength with controlled arm movements.

    • Diagonal Arm Exercises

    • Tricep Press & Coordination Prep

  4. Core Stability & Breathing: Introduce classic Pilates exercises to activate your core and improve breath control.

    • 100 Prep with Arm Beats

  5. Back Rowing Techniques: Develop back strength and flexibility with rowing-inspired movements.

    • Stage 1 & Stage 2 Rowing Sequences

  6. Long Box Essentials: Use the Long Box for targeted arm and tricep exercises.

    • Arm Series with Ropes

  7. Short Box Stability: Enhance core control with seated exercises using resistance bands or a Pilates circle.

    • Flat Back → Twist → Combination Movements

  8. Dynamic Stretches & Footwork in Straps: Conclude with smooth, flowing movements to stretch and lengthen your body.

    • Frogs → Long & Low → Circles

This lesson serves as the perfect foundation for your Reformer Pilates journey, focusing on form, precision, and building confidence with each movement. Join Jemma and feel empowered as you take your first steps towards a stronger, more balanced body!