Sliders Workout (Reformer Pilates Alternative)
What happens when you love Reformer Pilates but don’t happen to have access to a Reformer at all times? You grab a towel and make do on a slippy floor!
This workout is designed around some of my all time fave Pilates exercises, that feature in pretty much all of my Reformer classes, but can be replicated at home or when you are travelling. All you need is a towel, or any scrap of material, and you’ll be lengthening, strengthing and toning in no time – plus giving your floor a good clean too!
Scroll down for video…
Reverse Lunges x10 each leg
QUADS, HAMSTRINGS, INNER THIGHS, GLUTES
Place the towel underneath your right foot whilst stabilising your body weight over the left, supporting leg. As you glide the right foot backwards – aiming to straighten to right leg – bend into the left knee to find a long lunge position. As you exhale, focus on engaging the inner thighs and hamstrings to come back to the start.
Scooters x10 each leg
From a long lunge position with the towel beneath the right foot and body weight stabilised on the left leg, pitch the body forward slightly and make sure the supporting leg remains parallel and core drawn in. From here, exhale to drag the right foot in to almost touch the left before extending it back on with an inhale. The only movement should be through the working leg.
Scooter pulses x10 double pulses each leg
GLUTES, HIP FLEXORS
From the scooter, use an exhale to pull the working leg in just halfway for a double pulse before extending back out to the start position.
Forward Lunges x10 each leg
QUADS, INNER THIGHS, HAMSTRINGS, GLUTES
Starting standing tall with the feet together and the towel underneath your right foot, as you inhale slide the right leg forward, bending the front knee so you move into a long lunge position, this time with the stable, supporting leg extended and body weight moving with the working leg. As you exhale, focus on engaging the left inner thigh and right hamstrings and pull yourself back to the start.
Side Lunges x10 each leg
INNER THIGHS, GLUTES, QUADS, CORE
Starting with the feet together and the towel underneath the right foot, as you inhale slide the right foot laterally away from the left, bending into the right knee and keeping the left leg extended. The body will pitch forward slightly and check to make sure the right knee stays aligned in parallel. As you exhale, focus on engaging the inner thighs and lower core and bring the legs back together to the start.
Curtsy Lunges x10 each leg
QUADS, GLUTES, HAMSTRINGS
Starting with the feet together and the towel underneath the right foot, as you exhale you slip the right leg behind the left and bend both knees, aiming to reach the right knee towards the ground behind you. When you inhale focus on directly the head towards the ceiling and lengthing through the body to come back to the start.
Knee Tucks x10
CORE: TVA, INTERNAL OBLIQUES, RECTUS ABDOMINUS
Starting in a high plank position, hands directly underneath the line of the shoulders, long neutral alignment of the spine and extended, active legs, with the towel underneaht both feet. As you exhale, bend the knees and engage the core to bring the knees towards the navel. Make sure you don’t lift the hips up, but try to stay in one long line. Inhale to extend the legs back to the start position.
Oblique Twists x10
INTERNAL & EXTERNAL OBLIQUES
From the high plank position with the towel underneath both feet, as you exhale bring both knees towards the right elbow, finding rotating through the core and hips, but aiming to keep the upper body stable and aligned. Inhale to extend back to the plank position before alternating to bring the knees close to the left elbow.
CORE: TVA, INTERNAL OBLIQUES, RECTUS ABDOMINUS, SPINAL FLEXORS
From the high plank position with the towel underneath both feet as you exhale try to lift the hips towards the ceiling as the shoulders move up over the hands and the feet come close towards the wrists. The legs aim to stay long and extended and the core squeezes back towards the spinal column. On an exhale, press the feet away from the head and return back to your plank position.