Pilates reformer exercises — 20 minutes teacher’s workout

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Arm circles on the reformer

Arm circles on the reformer

The complete (Advance) reformer repertoire (excluding the archival, super advance and variations) has about 56 exercises — with the goal of a 45 minute workout. Having said this, at times in between clients when pressed for time and energy, I often default to a modified routine that embodies Pilates’ modus operandi of Strength, Control and Flexibility.

As teachers, outside of teaching we sometimes forget about our own body maintenance. I can’t stress enough the importance of staying strong and focused in Mind and body. To be energised and fit is pivotal to one’s own understanding to teach and assist others in their strength building.

It is important to stay focused while teaching and the best way is to stay strong in Mind, Body and Spirit!

Please note — this workout is for strong Advanced level instructors that are familiar with the traditional method — Romana’s Pilates Method & Classical (USA) Pilates. It is absolutely not suitable for people who are at beginner or intermediate level.

Pilates Reformer Exercises - Teacher’s workout — 20 minutes/ full repetitions

Footwork series — lengthens the hip, works the powerhouse and stretches the legs

The Hundred — wouldn’t be much of a Pilates workout if you didn’t include this… works the powerhouse and oxygenates the blood and warms the body

Overhead — Works control and strengthen entire body

Rowing series — Stretches and strengthens the upper and lower back, works the hips and posture

Stomach massage series — Stretches the back line and works the powerhouse in particular the hips and lower back

Semi-circle — Articulates the spine and stretches the upper back and works control and symmetry

Chest expansion — Opens the chest, works the upper back, posture and lengthens hips

Thigh stretch — Lengthens the powerhouse and thighs. Opens upper back and strengthens lower back in extension

Arm circles — Works balance and verticality of powerhouse, stretches the hips, works arms, upper back and shoulders

Standing squats — Challenges balance, strength and control

Corkscrew — Co-ordination and control. Works full body

Tick-tock — Works the lower powerhouse and opens chest

Long Spine Massage — Works and lengthen hips, articulates spine and strengthen shoulders

Knees off (of the knee stretch series) — 20 -30 reps — Works hips and strengthens thighs, and powerhouse

Running — Lengthening out the body and working control

Side Splits — Works balance, control and strengthen hip and gluts

Author’s note — Without sacrificing control, good form and intention, this reformer pilates workout should be completed in 20 minutes with full repetitions for a cardiovascular workout. Try it out and enjoy!

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Yung Ok Yoo

I spent most of my academic years studying Fine Art in various disciplines. I completed my Post graduate in Visual Arts majoring in Photography and minored in drawing. I continued this line of study into Visual Comunication and further my art skill base with Jewellery and Object making. During this time, I worked on commissioned paintings for corporate, commercial environments as an Interior consultant and decorator to which I also was commissioned to paint for for Private collections. My historical professional background stemmed in the hospitality industry - where I managed restaurants. It was during this time that I found Pilates having injured my back at work. In 2008, I started my apprenticeship under the tutelage of Master Teacher trainer Cynthia Lochard (2nd Generation teacher). My training was rigorous with culmative observational hours, training and practiced teaching of over 1000 hours before certifying. Since my Pilates certification in 2009, I maintain my weekly session with Cynthia Lochard and travel to New York every two years (most recently October 2014) to partake in intensive training at the Head Quarters for Romana's Pilates at True Pilates New York originally know as Drago's. It is here, I continue my tutelage with Master Teacher Trainers Jerome Weinberg & Cynthia Shipley who worked closely with the late Romana Kryzanowska herself. In NYC - October 2014 - I also had a chance to work with Peter Fiasca Founder of Classical Pilates. As well as NYC, I have travelled to Singapore, Paris, London and trained with international teachers. In 2013, I opened True Pilates Sydney Studio, because I felt there were very few Pilates studios in Sydney that focused on the True Pilates Method - hence I named the studio 'True Pilates Sydney'. Through my own teachings I hope to inspire, train and educate others in the art of Pilates as I have been inspired in my own training and journey.