Pilates
Reformer Coordination
Reformer Coordination is a Pilates exercise that combines a held abdominal curl with arm presses and a leg sequence. It trains trunk control while you coordinate your limbs against spring resistance.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie faceup with straps in your hands, elbows bent beside your ribs, and knees bent over your hips with shins parallel to the floor.
- Curl your head and shoulder blades off the carriage.
- Extend your arms and legs together, reaching your arms beside your hips and your legs diagonally upward.
- Open your legs slightly wider than hip-width.
- Close your legs together.
- Bend your knees back over your hips while keeping your arms extended.
- Bend your elbows back beside your ribs to complete the repetition.
- Rest your head on the headrest after your final repetition.
Form cues
- Keep your pelvis still.
- Leave space between chin and chest.
- Exhale as your knees return.
Common mistakes
- Reaching the legs too lowAim your legs higher if your lower back starts arching away from the carriage.
- Rushing the return sequenceFinish bringing your knees in before bending your elbows.
- Shrugging during the arm pressKeep your shoulders away from your ears as you press into the straps.
Safety
Holding the curl after fatigue sets in can strain your neck or lower back. Poor control of spring tension can pull your arms back abruptly or make the carriage hit its stop.
- Check that the straps, ropes, and springs are securely attached before starting.
- Use a spring setting that lets you press smoothly without being pulled out of position.
- Control the carriage return instead of letting the springs snap it back.
- End the set when you can no longer support the curl comfortably.
If curling up causes neck or back discomfort, use a head-supported version and seek guidance from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 4–8 reps
- Rest
- 45 sec
Count the full press, leg opening and closing, and return sequence as one repetition.