Fundamental Reformer Exercises: The Short Box Series

Fundamental Reformer Exercises: The Short Box SeriesIt's come to my attention that I have yet to create a brief video tutorial on the Short Box Series on the Reformer.

How can this be?

It's one of my favorite topics – I am obsessed!

There are quite a few posts here on the blog and elsewhere:

From Pilatesology.com

Let's dissect the Short Box Series further, shall we?

The Key Players

The Short Box Series is comprised of at least 5-6 exercises:

  • Round (Hug)
  • The Reach
  • Side-to-Side
  • Twist and Reach
  • The Tree

There are a few other variations you can add in as well, and several iterations of the Tree to explore, but these are the 5 major exercises we'll address in this post.

First: What's really going on here?

The Short Box Series is one of the first times you will be on the Reformer without the assistance of the springs. You are now attached to the Reformer only by the 2 straps on your feet.

This is significant.

Once we're seated, often we just consider our body from the hips up.

Don't forget about the lower body!

We will work diligently to perfect the shapes of the body as we sit atop the box, but let's pay even more attention to what's going on in the lower body.

The strength of the lower body will give us a firm foundation from which to soar even further upward.

At first it may be hard to exert sufficient tension on the straps to keep them tight and quiet.

You will get better with practice.

For now if the straps go slack or you scoot further forward on the box as you work the exercise, just back up and make the straps tight again. Over time you will work the straps more consistently.

For further info about the straps check out a related post on Pilatesstyle.com:

Let us begin at the beginning…

At first you may not even do all of these exercises – maybe for now it's best just to work on the basics:

  • Round
  • The Reach
  • The Tree (the first part of it)

Sometimes it's helpful to shore up the first 2 exercises (Round and Reach) before getting all fancy and bending to the side. Remember the Reach is inherent in all the other exercises especially Side-to-Side and the Twist.

Round

Fundamental Reformer Exercises: The Short Box Series

Also known as ‘The Hug,' the Round exercise on the Short Box is exactly the same as our old friend the Roll Up on the Mat.

Oh yes, now there's that box underneath your Roll Up

Other exercises in the system that share the round shape can assist you here to perfect this Round exercise. Helpful exercises include Rolling Back on the Cadillac, The Elephant on the Reformer and the Push Down on the Wunda Chair.

The Reach

Fundamental Reformer Exercises: The Short Box Series

First a word about the name of this exercise…

Lately I have been chewing on the name of the second exercise in our Short Box Series.

The Reach is the name Vintage Pilates and Jay Grimes use for this exercise. I am guessing it comes from Joe Pilates…but that remains uncertain at the time of this writing.

Originally I learned this exercise as “Flat Back.”

What a kettle of fish that word can unleash! I'm quite happy with The Reach.

This name is also helping me teach the exercise better.

The Reach is an exercise that we often teach to brand new students in the very first lesson. Now we have a name that implies action, not an elusive state of being.

They won't know how to be Flat, but they may know how to Reach.

Side-to-Side

Fundamental Reformer Exercises: The Short Box Series

The Side-to-Side exercise in this series was on the top of my list of most hated exercises for the first 10-or-so years of my Pilates practice.

In the previous exercise you've gotten the Reach in your back. Now you must lift and reach both sides evenly to bend to the side.

Not so easy to do for some folks…most folks…well, me.

I've found it helpful to lose the pole for this one and concentrate more on the center.

For a while.

Pole or No Pole?

Yes, traditionally a pole is used for the Reach, Side-to-Side, Twist and Reach and Around the World.

However, know that using the pole inherently advances the exercise as you will now reach further away from your center.

Losing the pole for a bit can be a great help in perfecting the Side-to-Side exercise.

Figuring out the Twist and Reach

Fundamental Reformer Exercises: The Short Box Series

Another multi-tasker is the Twist and ultimately the Twist and Reach.

Start with the simple Twist and if necessary you can lose the pole for this one too.

Soon the strength you will gain in your center will allow you to add the pole effortlessly as well as keep the all the work you've done sans-pole.

The Many Iterations of the Tree

Fundamental Reformer Exercises: The Short Box Series

The Tree is a glorious exercise. Often hated and sometimes loved, the Tree will change as you change providing new challenges as you progress on your Pilates path.

Versions of this exercise include the following:

  • Sitting up for just the seated initial stretch
  • The stretch and tipping back into position 3 times
  • The stretch, tipping back and climbing up and down the leg a little 3x
  • The stretch, climbing up and down the leg until you're nearly parallel to the floor 3x
  • The stretch, climbing up and down 2x as above and then going all the way back on the 3rd
  • The stretch, climbing up and down all the way 3x
  • Same as above now adding a reach back to hold the frame and/or the Leg Circles and a foreshadowing of the High Bridge

Enjoy this 15 minute vlog on the Short Box Series. 

Leave a comment if you've got questions and let's chat!