Pilates is already a very popular exercise program and that can now be found in most gyms and fitness centers. This is usually offered as a group or private session, of which one can choose according to ones need and preference. A mat or a machine is usually needed to do this form of exercise. Pilates studios are already existent and they have instructors who specialize in this. But if you happen to have gone to this type of place or gym, what you'll frequently notice is the Pilates reformer apparatus. The reformer is a piece of equipment used for the method.
When being introduced to Pilates one of the fundamental moves taught and done on the reformer apparatus is called "footwork". This is the first form and can also be used as a last movement in the end of a session. Although, this can totally be disregarded depending on the specific need the client has. Its basic form resembles to a squat or a leg press done at the gym. This move is done by bending the knees until a 90 degree angle is reached. Next would be to position the foot bar so that you can set your feet against it. It's also important to take note that the knees must not go beyond a 90 degree angle in this position. Now you already have a basic idea on how it is done.
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Before laying down on the reformer apparatus, one needs to be familiarized first with the spring used as a tension mechanism. On the average, the use of three red springs is already a potent workout. Being on a classical reformer is a different story though as it does not have any color codes and you'll be having to use black springs instead. In the classic form you would be attaching all the springs but adjusting it to your strength level works as well; especially if you're brand new to Pilates. Now you're prepared to do footwork using the machine.
Let's discuss some specifics on how this form is done in the reformer. First off, lay down in a supine position and place your head on an angled headrest. You may also lay the headrest flat if you are experiencing problems regarding tightness in your scalene muscles. Then, position your feet by placing your heels, arch, heel pocket, or balls of your feet against the bar. You also need to keep your navel pulled in to your spine. Inhale to prepare and start your exhalation a mere second before moving. Now, push the carriage out of its extended position but take care not to lock your knees in doing this because hyper-extending your knees is a very unsafe position. Upon inhaling, you can return the carriage back however not all the way to the stopper. You can repeat this to a minimum of eight to a maximum of 10 repetitions.
There is no specific number of sets you are to do when trying footwork. You can do as many as five or six sets if you really wanted to. It's important to keep on moving from one exercise to the other since the principle of flow in Pilates is a major component in a well constructed workout.
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