As Pilates teachers, we're always looking for ways to challenge our clients' stability and core strength. One of the most effective exercises for this purpose is the 100, and when performed on the Reformer, it takes this classic movement to a whole new level. The Reformer, with its moving carriage, provides an unstable surface that requires our clients to engage their core muscles even more than they would on the mat. This increased challenge can lead to significant improvements in stability and core strength, but only if executed correctly.
The Traditional Pilates 100 vs. the Reformer Version
In the traditional 100, the legs are extended out, and the arms are lifted above the pelvis, pumping in rhythm with the breath. This movement is all about connecting to the deeper core muscles, particularly the transversus abdominis. However, when we transition this exercise to the Reformer, the instability of the carriage adds an additional layer of difficulty.
One of the key considerations when teaching the 100 on the Reformer is how to modify it for clients who may not yet have the strength or control to perform it correctly. On the mat, we often modify by keeping one leg down or even both legs bent, allowing the client to focus on engaging the core without overloading the hip flexors or creating unnecessary strain. On the Reformer, though, these modifications can be tricky. For instance, placing one foot on the foot bar and lifting one leg might seem like a logical step, but it can inadvertently reduce the core engagement by allowing the client to push against the foot bar for stability.
Avoiding Negative Training
One of the challenges we face as teachers is ensuring that our clients are genuinely engaging their core muscles, rather than compensating by doming the abdominal wall or relying too heavily on the hip flexors. This is particularly important on the Reformer, where the added instability can make it easier for clients to cheat, often without even realising it.
When we see a client doming their abdominal wall during the 100, it's a sign that they're not connecting deeply enough to their core muscles. This can be confusing for clients because the sensation of doming might be interpreted as working the abs, when in fact, it could be weakening them. As teachers, it's our responsibility to assess whether the client is benefiting from the movement or whether a different approach might be more effective.
Is the Reformer the Right Tool for This Exercise?
Given the complexities of performing the 100 on the Reformer, it's worth considering whether this is the best choice for every client. If you're working with a group and you suspect that some clients may not be able to execute the movement effectively, it might be wise to remove it from the session altogether. Instead, consider other core-focused movements that can be performed on the Reformer, perhaps using the box or other equipment to achieve the desired challenge without compromising form.
Tailoring the Session to Your Clients
Ultimately, the key to a successful Reformer session is preparation. When choosing movements, always think ahead about the purpose of each exercise and whether it's appropriate for the clients in front of you. The 100 on the Reformer can be an excellent way to enhance core stability, but only if it's done correctly. If you find that it's leading to negative training—where clients are reinforcing poor habits rather than building strength—then it's time to rethink the exercise or modify it in a way that best serves your clients.
Remember, the goal is not just to exercise your clients but to train them effectively, ensuring that every movement is contributing to their overall strength, stability, and well-being. So, the next time you're planning a Reformer session, take a moment to consider whether the 100 is the right choice for your group, and if so, how you can best teach it to maximise its benefits.
Photo by Ahmet Kurt
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