Unlock Flexibility & Strength: Pilates Reformer Arc Workouts

Have you tried a Pilates Reformer Arc Workout to improve flexibility and strength? Are you a Pilates girlie wanting to take her Pilates reformer workouts to the next level?

If that’s you, then this post is for you. I will walk you through some of the best Pilates Reformer Arc Workout exercises that help my clients improve mobility and overall strength.

Pilates Reformer Arc Workout: Warm up

Before diving into the Pilates Arc reformer workout, it’s crucial to start with a proper warm-up to prepare the body for the exercises ahead. This warm-up will help you connect with the Pilates Arc and activate key muscle groups, setting the foundation for a successful workout.

Seated Pilates Arc Breathing Exercise

Sit up tall, placing your feet on the platform and a Pilates ball between your knees. Take a moment to focus on your breath, inhaling deeply into the rib cage and exhaling slowly. This simple yet effective warm-up allows you to engage your adductors and inner thighs, promoting core activation and stability.

  • Inhale deeply, expanding the rib cage.
  • Exhale slowly, maintaining an upright posture.
  • Gradually roll back, ensuring the pelvis connects with the arc.
  • Engage the abdominals and roll forward, stacking the spine.

Pilates Reformer Arc Workout: Pilates Rollback

The rollback exercise is a fundamental movement in Pilates that focuses on increasing spine mobility and strengthening the core. By utilizing the Pilates Arc, this exercise becomes even more effective in targeting the entire spine and promoting flexibility.

Pilates Reformer Arc: How to do the rollback

Initiate the rollback with controlled movements, focusing on articulating each vertebra. Utilize the Pilates ball to provide gentle resistance and enhance the engagement of the core muscles. As you roll back and stack the spine, aim to gradually increase the range of motion while maintaining proper form and alignment.

  • Roll back with precision, feeling the connection with the arc.
  • Engage the core and utilize the Pilates ball for added resistance.
  • Gradually increase the range of motion with each repetition.
  • Focus on maintaining comfort and proper alignment throughout the exercise.

Pilates Reformer Arc Workout: Footwork

Now, let’s focus on engaging the core and legs through a series of footwork exercises using the Pilates Arc reformer. These movements are designed to enhance lower body strength and stability while promoting overall mobility.

Pilates Arc Footwork Technique

Begin by extending over the arc and exhaling as you curl in, emphasizing the activation of your core muscles. As you extend out, focus on engaging your legs to maintain control and stability throughout the movement. Remember, it’s essential to prioritize proper form and comfort, adjusting the range of motion as needed to suit your body’s capabilities.

  • Exhale while curling in to engage the core.
  • Emphasize leg engagement during the extension phase.
  • Adjust the range of motion to ensure comfort and control.
  • Focus on maintaining proper form and alignment throughout the exercise.

Pilates Reformer Arc Workout: Glute Bridges

Next, let’s shift our focus to activating the posterior chain through a series of glute bridge exercises using the Pilates Arc reformer. These movements are effective for strengthening the glutes and promoting overall lower body stability and balance.

Glute Bridges Technique

Position yourself with your tailbone towards the edge of the platform, ensuring that your head and neck are supported by the top of the arc. As you lift your hips, concentrate on firing up through your glutes, emphasizing their engagement throughout the movement. Focus on articulating your spine as you lower down, maintaining control and stability. Remember to adjust the foot bar position if needed to ensure optimal comfort and alignment.

  • Concentrate on firing up through the glutes during the lift.
  • Emphasize stability and control as you articulate the spine.
  • Adjust the foot bar position for optimal comfort and alignment.
  • Focus on engaging the entire posterior chain for a comprehensive workout.

Pilates Arc Sideline Series:

Let’s dive into the sideline series, an effective set of exercises designed to target and strengthen the obliques. These movements provide a challenging yet rewarding way to engage the side abdominals, promoting core stability and mobility while enhancing overall body strength.

Targeting the obliques

Begin by maintaining a strong and stable position, ensuring that the hips are stacked and the core is engaged throughout the movements. Focus on controlled and deliberate motions, emphasizing the activation of the oblique muscles to maximize the effectiveness of each exercise.

  • Keep the hips stacked to maintain proper alignment.
  • Engage the oblique muscles for targeted strengthening.
  • Focus on controlled and deliberate movements for optimal results.
  • Maintain a strong and stable core throughout the exercises.

Pilates Leg Lifts and Pulses

As you lift and lower the legs, concentrate on maintaining stability and control, allowing the obliques to support the movement. Remember to listen to your body and adjust the leg height based on your comfort and ability, ensuring a challenging yet sustainable workout for your oblique muscles.

  • Focus on stability and control during leg lifts.
  • Engage the obliques to support the movement.
  • Adjust leg height based on your comfort and ability.
  • Challenge yourself while maintaining proper form and alignment.

Pilates Oblique Pulses

During the pulses, aim to sustain the engagement of the oblique muscles, creating a deep burn and promoting strength and endurance in this targeted area. Remember to breathe steadily and maintain focus on the quality of each repetition to maximize the effectiveness of the oblique-focused exercises.

  • Sustain engagement for a deep burn in the oblique muscles.
  • Promote strength and endurance in the targeted area.
  • Breathe steadily and maintain focus on the quality of each repetition.
  • Maximize the effectiveness of the oblique-focused exercises.

Refining the Movements

Repetition is key to refining and mastering the movements within the Pilates Arc Reformer workout. By repeating the exercises, you have the opportunity to focus on refining your technique, enhancing muscle engagement, and improving overall performance. Embrace the opportunity to further strengthen your body and deepen your mind-body connection through repetition.

Technique Refinement

With each repetition, pay attention to the finer details of your technique, striving for precision and alignment in every movement. Refining your technique allows for a deeper connection with the targeted muscles, leading to enhanced strength, control, and mobility throughout the entire Pilates Arc Reformer workout.

  • Pay attention to the finer details of your technique.
  • Strive for precision and alignment in every movement.
  • Deepen your connection with the targeted muscles through refined technique.
  • Enhance strength, control, and mobility through focused repetitions.

Muscle Engagement

During each repetition, focus on maximizing muscle engagement, ensuring that the targeted muscles are actively participating in the movements. Emphasize the mind-body connection, allowing yourself to fully experience and appreciate the intricate work your muscles are performing with each repetition.

  • Maximize muscle engagement with each repetition.
  • Ensure targeted muscles are actively participating in the movements.
  • Emphasize the mind-body connection for a deeper workout experience.
  • Appreciate the intricate work your muscles are performing through repetition.

Pilates Arc Ab Series

Now, let’s dive into the challenging and effective ab series, designed to target and strengthen the core muscles. These dynamic exercises provide a comprehensive workout for the abdominal region, promoting core stability and enhancing overall body strength.

Double Leg Out and In

Begin by inhaling as you extend both legs out, then exhale as you draw them back in, engaging the core throughout the movement. Focus on maintaining control and stability, allowing the abdominal muscles to support the motion. Repeat this movement to challenge and strengthen your core.

  • Inhale to extend both legs out.
  • Exhale while drawing the legs back in.
  • Focus on core engagement for stability and control.
  • Repeat to intensify the challenge to your core muscles.

Pilates Scissors and Lower Lifts

Transition to the scissors exercise, extending and flexing your legs while maintaining stability and control. Then, move into the lower lifts, focusing on controlled movements and sustaining engagement in the core muscles. These exercises provide a targeted challenge for the abdominal region, promoting strength and endurance.

  • Focus on stability and control during the scissors exercise.
  • Engage the core for sustained strength during lower lifts.
  • Challenge your core muscles with deliberate and controlled movements.
  • Promote endurance and strength in the abdominal region.

Pilates Criss cross abs

Finish the ab series with tabletop twists, emphasizing the rotational movement while keeping the core engaged and activated. Focus on maintaining proper form and alignment as you twist, allowing the oblique muscles to support the movement. This exercise provides a challenging and effective way to target the core from different angles.

  • Emphasize rotational movement while maintaining core engagement.
  • Focus on proper form and alignment during tabletop twists.
  • Target the oblique muscles for a comprehensive core workout.
  • Challenge the core from different angles with deliberate twists.

Pilates Arc Stretches

As we conclude the Pilates Arc Reformer workout, it’s essential to focus on releasing tension and aiding the body’s recovery through targeted stretching and relaxation. The final stretch segment allows for a soothing and rejuvenating conclusion to the dynamic workout, promoting overall flexibility and well-being.

Hip Opener Stretch

Begin the final stretch by releasing tension in the hips, allowing them to open and relax. Focus on pushing your heels into the foot bar, lifting your hips, and opening them towards the ceiling. This movement provides a gentle and effective way to release tension in the hip area while promoting a sense of openness and relaxation.

  • Push your heels into the foot bar to open the hips.
  • Lift your hips, creating a gentle opening sensation.
  • Promote a sense of relaxation and openness in the hip area.
  • Release tension and enhance flexibility in the hip region.

Rejuvenating Movement

Engage in gentle and rejuvenating movements, allowing the body to release any remaining tension and stress. Emphasize deep breathing and a sense of calm, promoting overall relaxation and well-being. This segment serves as a tranquil conclusion to the Pilates Arc Reformer workout, allowing for a peaceful and harmonious transition out of the session.

  • Engage in gentle and soothing movements for relaxation.
  • Promote deep breathing and a sense of tranquility.
  • Allow the body to release remaining tension and stress.
  • Conclude the workout with a peaceful and tranquil transition.

Pilates Arc Workout FAQ

What is the Pilates Arc Reformer Workout?

The Pilates Arc Reformer workout combines the benefits of Pilates exercises with the added challenge and support of the Pilates Arc and Reformer equipment. It focuses on enhancing mobility, strengthening the core, and targeting all major muscle groups for a comprehensive full-body workout.

Can I lose weight with Pilates Reformer Arc Workout?

This is one of the most popular questions I get asked when it comes to Pilates. Check out the full blog response here.

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