Thanks Order of the Pilates Exercises: Transitions! 2!

Thanks Order of the Pilates Exercises: Transitions! 2!

Welcome to the 2nd installment of Transtions! Transitions!

The Order of the Universe

Working through the order of the Pilates Reformer exercises, let's go back a bit to the very beginning before continuing on through the sequence.

Post-Footwork and into the Hundred

The very first transition you'll get to enjoy precedes the Hundred. Speedily and without getting up you'll use your feet to lower the footbar after completing the Footwork series.

One foot will lift the footbar while the other catches the support bar. It's even a little bit of an abdominal exercise as you control both bars down into place without a bang.

Please note: Depending on the manufacturer of your Reformer, this may or may not be possible: for example if your Reformer has a locking mechanism on the footbar. Alternatively you can cleanly sit up to take it down efficiently with your hands – no worries, you can still get a clean and efficient transition out of it.

In and out of the Rowing Series

So far we've covered 4 transitions: (Find the ones you missed here.)

  • Footwork into Hundred
  • In and out of the long black straps after the Hundred and Frog and Circles OR
  • Hundred into Overhead
  • Backstroke into the Teaser

Going back a bit in the order, we'll pick up the efficient transitions within the Rowing Series.

Coordination into Rowing 1+2

After Coordination you've got a few things to accomplish efficiently. You'll remove a spring and you'll turn around to get into position for the first exercise in the Rowing Series: Into the Sternum.

For maximum efficiency in this transition you'll get into place first and then remove the spring once you're there.

  1. Take the handles into one hand.
  2. Sit up and turn all the way around. Place both legs into the space between the shoulder rests.
  3. You've still got a free hand. Reach behind you to remove 1 spring (you'll have 1 spring remaining for the Rowing).
  4. Do the Rowing exercises 1+2: Into the Sternum and 90°

Please note: the headpiece will be down from the Overhead. If you are not currently doing the Overhead, the headpiece may be up and you'll have to put it down. Just an extra moment to show off how efficient you can be.

Rowing 2 into Rowing 3-6

You've finished the first 2 exercises in this series and you'll need to turn around for the next 4 exercises, the remainder of the series. I have found the following transition to be most effective.

  1. Place the handles on the carriage beside your legs, approximately in front of the shoulder rests.
  2. Bring your legs around and turn to face the front of the Reformer.
  3. Slide back in between the handles and pick them up for the 3rd exercise in the series: From the Chest.
  4. Do the Rowing exercises 3-6: From the Chest, From the Hips, Shave and Hug.
  5. After the Hug, replace your handles onto the bolts where they live. Now you're ready for Long Box 1!

Efficiency builds stamina

A word about the purpose of transitions: connection!

You'll connect each exercise to the next.

Moreover, you'll keep the workout going. Your connection to your center will be enhanced by your transitions.

This is not a time for resting. Keep your focus.

Keep your workout seamless and challenging.

Enjoy this short video tutorial.

Questions? Please leave them in a comment below.

Thank you so so much for watching!

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Comments

  1. anita zohar says:

    Dear Andrea!
    There are so many things to learn from your work.
    Thank you for sharing.

    Anita

    • Anita,

      Thank you so much for your kind words and high praise! Thank you so much for reading and sharing your thoughts here 🙂 Have a great week!

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