A Great Reformer Exercise For Your Glutes And Hamstring
LINK TO BLOG POST: http://www.pilatesinnerstrength.com.au/hamstring-exercise-using-your-reformer/
INTRO: This reformer exercise we're doing today will help work on your hamstring, butt and glutes.
TRANSCRIPT:
Hi I’m Megan from Inner Strength Pilates and Barre, and today I’m going to show you a great butt and hamstring exercise.
So today we are going to use a reformer and at the moment I’ve got a red and a blue spring on, you can go lighter if you need to, you can go to a red and a yellow, or even just a red if you’re just a beginner.
We’re going to lay down onto the reformer, I’ve got the bar just on the diagonal as well, so I’ve got it fully up, and then you’ll going to lay down, putting your toes on the bar, hands by your side, at the balls of your feet, and then you’ll going to scoop your pelvis up so you’re tipping.
We’ll going to lift one leg up to the ceiling and we’ll going to do little pulses, we’ll going to go and lift, lift, lift, lift, so this is working your glutes and your hamstring.
And then after done 30 little pulses, we’ll going to do some leg presses as well so we’ll going to inhale to start, exhale engage that core, push away from the bar.
You don’t have to push fully, you can keep the knee to slightly bent, inhale back in, exhale push away, inhale back in.
So it’s a great strengthening exercise like I said for those glute and those hamstrings especially we do so much quad work, lots of squats, and even two feet on the bars, a lot about quad work but with that tip of the pelvis really help strengthen those hamstrings and the butt, okay.
So of course once you’ve done your 30’s, swapping legs, we start with the little pulses again, pulse, pulse, pulse.
Really thinking about squeezing from that underneath leg and then once you’ve done 30 of those, pushing out, push, inhale back in, and push, inhale back in.
Again don’t forget that really scoop and tip of the pelvis, okay.
So you can start just one set each and then if you can you may boot up to two sets on each leg.
Alright, thanks.
Inner Strength Pilates and Barre Adelaide
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