Reformer Pilates: Intermediate Level

Elif welcomes you to the reformer Pilates: intermediate level course, invites questions, and highlights many different exercises with tips to perform them safely and correctly.

Discover the reformer machine basics by identifying key parts—foot bar, springs, carriage, shoulder rests, head rest, and straps—and learn how tension, length, and movement affect your exercises.

Learn the classical reformer pilates exercises and machine setups, with attention to footbar position, spring tensions, and headrest. Access and print the comprehensive exercise list to reference during practice.

Prioritize safety while using the reformer machine, including awareness of the carriage, take personal responsibility, seek help when needed, and follow downloaded safety guidelines to prevent injuries and discomfort.

Learn single-leg footwork on the reformer, adjusting footbar height and springs, maintaining hip stability, and performing toe and heel variations plus tandem stretch with core engaged.

Master the coordination exercise on the reformer, starting from the hundred with legs extended, then alternating leg beats, while maintaining a long spine, engaged core, and a controlled finish.

Master bridging and pelvic tilts on the reformer, using a high foot bar and three heavy springs, with hips leveled and arms engaged for full-body support.

Practice the stomach massage on the reformer with four variations—round back, flat back, hands off, and twist—using springs and optional box or pads to engage the core and hamstrings.

Master the long box overhead press and swan on the machine with setup and spring options from medium to heavy, while engaging the glutes and protecting the shoulders and wrists.

Master the longbox backstroke on the reformer, using the box on the carriage and straps, while maintaining a strong core as arms and legs move together through the hundred position.

Learn the long box breast stroke on the reformer, using a light spring, proper box setup, and precise body alignment to engage the back and arms.

Master the single knee stretch on the reformer, learning setup, spring selection, and alignment cues to target the glutes while maintaining hip and knee alignment and balance.

Learn the double knee stretch on Reformer Pilates, with flat back and round back variations, focusing on hip-driven carriage movement, pelvic tilt, core engagement, and shoulder stability.

Learn the reformer down stretch with setup tips, footbar height, and spring options, then coordinate hips, shoulders, and core through a controlled carriage extension.

Learn chest expansion on the reformer, using straps with a light spring to strengthen the core, enhance balance, and coordinate movement with breathing and head turns.

Master kneeling arm circles facing back on the reformer, maintaining alignment and balance while engaging the core. Begin seated on your heels, then progress to kneeling with straps.

In this intermediate reformer pilates video, perform five kneeling side arm variations—pull across, overhead press, high five, draw a sword, and side bend stretch—focusing on core stability and alignment.

Master long stretch on the reformer by engaging the core and pushing from the shoulders in a stable plank. Adjust the high foot bar and springs to suit you.

master the rowing front 1 on the reformer, seated tall with arms: forward, down, up, open to the sides, palms forward, bend elbows; maintain a straight back and core engagement.

Master the rowing front two bending down on the reformer, coordinating forward bend, arm movement, and a flat back through progressive breakdowns for full-body conditioning.

master the short box oblique series on the reformer for intermediate level training, starting with twist and moving to around the world to challenge the obliques and core.

Master the short box mermaid on the reformer, using the springs for stability while engaging the obliques in a side bend with optional headrest support.

Elif congratulates you on completing the reformer Pilates intermediate course, celebrates finishing all videos and exercises, and invites questions anytime to support your continued progress.

I offer you a special opportunity to access my other courses on this platform at a discounted rate via the resource links. I hope to see you there.