Thanks Order of the Pilates Exercises: Transitions! 11?!

Thanks Order of the Pilates Exercises: Transitions! 11?!

Welcome to the 11th and final installation of Transitions! Transitions!

(Be sure to scroll to the very bottom of this post for a special announcement…)

We’ve been working our way through the Order of the Pilates Reformer Exercises.


Post Everything and into the Splits

After Pelvic Lift you'll step off and prepare your Reformer for the Side Splits exercise.

  • Add a pad to the frame.
  • If necessary, add a pad in front of the shoulder block directly opposite the pad on the frame. You'll want to be in a straight line, yes?
  • Carefully step up onto the carriage between the 2 pads and come to standing.
  • Place one foot on the pad on the frame.
  • Swivel your other foot (heel, toe, heel, toe) out to the opposite pad in front of the shoulder block.

To change sides you will turn around toward the springs.

This is a “rule” I have heard everywhere.

I like to amuse myself by imagining that if you don't turn toward the springs, perhaps a Pilates evil-doer lurks nearby, ready and willing to remove your spring if you look away for a moment.

It is this fantasy and this alone that keeps a smile on my face as I do the Side Splits.

Post Side Splits and into the Front Splits

  • Step off after the Side Splits.
  • Remove the pads and place one of them onto the headpiece in anticipation of the Russian Splits we will do in a moment.

(If necessary you can have a pad in front of each shoulder block for the Front Splits for security.)

  • Step up into your position for the Front Splits and begin.

Post Front Splits and into the Russian Splits

  • Step off the Reformer.
  • Place a hand onto each shoulder block and step onto the Reformer facing away from the footbar.
  • Place your back foot onto the footbar first.
  • Use your hands on the shoulder blocks to support yourself and lift the other foot into place on the headpiece.
  • Come into your squat and begin.
  • To change sides and to finish you will step the front foot onto the carriage first and then bring the back one down.
  • When you've finished both sides, step off and feel fantastic!

A word about an optional ending that I love

After a full-on Reformer workout I love to do a few rolling exercises on the Mat.

Your body is all jazzed, warm and empowered and I love the new experience of rolling while in this state. It's amazing how smooth you can be.

And if rolling exercises are your nemesis, now is the time, my friend.

I usually do 3-5 Roll Like a Ball, Open Leg Rocker and Seal. Choose a small and finite number and work to make each one more perfect than the last.

If you enjoy the Boomerang or the Crab, feel free to add them in as well…

Roll up to standing after the Seal and you are golden.

Enjoy this short video tutorial. 

Questions? Please leave them in a comment below.

Thank you so so much for watching!

In case you’ve missed one…

  • Check out the first Transitions! post to learn the purpose of an efficient Pilates transition.
  • Catch up on the 2nd post as well and move smoothly through the Rowing Series.
  • The 3rd installment will enhance your scoop and take you successfully into the Backstroke.
  • We hashed out the Big Transition into the Long Stretch Series into shape in post 4.
  • Transitions! 5! took us deep into the rhythm of the Stomach Massage Series.
  • My favorite, the Short Box Series gets the royal treatment in post 6.
  • The hits just keep on coming in post 7…yum, the Short Spine Massage!
  • Transitions 8! keeps us moving from Chest Expansion to the strap set up for Long Spine Massage.
  • Post 9 will get you from Corkscrew all the way to Long Spine Massage in style!
  • Installment #10 introduced us to the Beginning of the End: The Knee Stretches!

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  1. Ha! I get a giggle during the side splits transition as well, both teaching and doing. As an apprentice, I was taught to hold the client’s hands while walking around to the other side of the carriage and giving them the about face that they needed to transition to the other side. Safety first, of course, but that one always struck me as strange.

    • Hi Crystal!

      It was so lovely to meet you and get to work with you yesterday in Raleigh. And you are right – I learned that spot as well – I enjoyed the hand holding when I was a client 🙂 I am always so conscious of standing up on the Reformer…eek! I hope we can see each other again either in NC or Annapolis – let’s surprise Kerry – LOL. Thank you so much for reading and watching – and for your awesome Pilates yesterday in the Reformer workshop. xo

  2. Great walk through of the Split series! I didn’t even know there were three parts to the Russian Splits! Excited to start working on these; wait, is it time to work on these (for me?)…I’m shedding a Pilates tear as this was the last transitions video 🙁 but I know you have other amazing series up your sleeve! and….oooo the contest! Exciting#

    • Thanks Corrie! Yes – we can start to look at some of the splits – Front Splits for sure – and then eventually the other 2 exercises as well. Thanks for your mourning of the Transitions series of posts – LOL – and stay tuned for the Mat transitions coming in 2016 🙂 There’s always something more to control and refine haha Keep up the good work and see you on Friday!

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