TONY’S TOP REFORMER PILATES MOVES

THE HUNDRED

Targets: Abs Do: 100 pulses

(a) Lying on the reformer, bring your legs into tabletop position and put your hands in the strap handles next to your head. Scooping in your abs, curl your shoulders and upper torso off the carriage.

(b) Arms stretched out in front of you, pulse the arms five times as you breathe in, and five times as you breathe out.

Stay in position and repeat 10 times.

STANDING SCOOTER

Targets: Glutes, quads, hamstrings

Do: 3 sets of 20 reps on each leg

(a) Stand next to the reformer, facing the foot bar, and place both hands on it. Place the foot closest to the carriage against the shoulder rest, keeping the other foot on the floor.

(b) Keeping your body still and ensuring your knees stay facing forwards, engage your core and push the carriage away with your foot. Once you’ve completed a set, switch position to work the other leg.

SCOOTER STRETCH

Targets: Hamstrings, hip flexors, spine Do: Once on each leg

(a) Facing the upright foot bar, place both knees on the carriage and your hands on the bar. Raise your left foot on to the bar, with your right against the shoulder rest, and, as you slowly breathe out, push your left foot into the bar until you can feel the stretch in your hamstrings and hip flexors.

(b) Gently ease the carriage back and forth five times, then hold the stretch for 60 secs. Repeat on the other leg.