As Pilates teachers, we are always looking for ways to challenge our clients while reinforcing core stability and mindful movement. Today’s focus is on Offerings on the Reformer, a beautiful exercise that builds upper body strength while promoting spinal stability. Seated on the long box, this exercise is ideal for engaging the core and improving body awareness, and it also offers room for progression as clients advance in their practice.
Setting Up for Success
To begin, place the long box securely on the Reformer. Clients should sit on the box facing the footbar, ensuring they are slightly forward to maintain balance. Their feet can rest on the headrest or hang to the sides of the box.
This setup positions the client to focus on spinal alignment while allowing the arms to move freely. Remind clients that stability comes from the core, not from locking the body into position.
The Movement
Start with the arms extended down at hip height, palms facing front. The spine should be neutral, with the core engaged and the shoulders relaxed.
On the exhale, lift the arms from hip height to shoulder height, maintaining alignment and keeping the palms facing up.
Inhale to lower the arms back to the starting position.
Pilates Tips for Teaching
Spring Tension: The springs are an integral part of the exercise. Teach your clients that the work should be shared evenly between their body and the springs. If they feel they are unable to achieve the full range of motion or find themselves fighting the springs, suggest lowering the resistance.
Breath Connection: Breath is key to this exercise. For beginners, use a protective breath pattern, exhaling to lift the arms and inhaling to lower. For more advanced clients, reversing the breath can create an additional challenge as they work to maintain core stability while lifting the arms.
Controlled Pace: Encourage clients to slow down their movements. Slower speeds require more muscle activation, while faster movements tend to rely on momentum.
Observation is Essential
When teaching this movement, be sure to observe your clients from multiple angles to ensure proper alignment:
From the back, check that their shoulders are stable and that they are not leaning back to compensate for weak core engagement.
From the side, confirm that the spine remains neutral and that the ribcage is not flaring.
Use clear verbal cues to guide your clients. For example, remind them to lift the arms with control and avoid pushing through the springs too quickly. Cueing alignment and breath helps reinforce the principles of Pilates throughout the movement.
Adaptation and Progression
Every body is different, and Pilates encourages us to honour that individuality. If a client is struggling with stability or range of motion, suggest lightening the springs or adjusting the position of their feet. Conversely, for clients who are ready for more, you can increase the spring tension or challenge them with a reversed breath pattern.
Why Offerings is a Must-Have in Your Reformer Routine
This exercise is a fantastic way to integrate upper body strength with core engagement. It teaches clients how to stabilise their spine while moving their arms in a controlled and mindful manner.
As teachers, we know that the key to effective Pilates lies in the details. By incorporating Offerings on the Reformer into your sessions, you are providing your clients with an opportunity to build strength, stability, and awareness, all while deepening their connection to the Pilates method.
Encourage your clients to listen to their bodies, focus on their breath, and take their time. With these principles in mind, Offerings becomes more than just an exercise – it becomes a powerful tool for growth and transformation.
Happy teaching!a cornerstone exercise for building strength and stability
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