Pilates reformer exercises — 20 minutes teacher’s workout

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 Pilates 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.

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 imparticular 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 and 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 workout should be completed in 20 minutes with full repetitions for a cardiovascular workout. Try it out and enjoy!

Yung Ok Yoo is the studio owner of True Pilates Sydney and Principal Instructor teaching Traditional Romana’s Pilates. More information about True Pilates can be found here