MATWORK REFORMER

INTRODUCTION
Welcome to your Home exercise program.
The following exercises are designed to get you started at home with
program that is focused on safe instruction that will help improve your
control and core strength. It includes a series of equipment based
exercises which have been modified for home use.
Once you have mastered the beginning set of exercises you can then add
variety to your home program by using the Theraband and Roller for the
rest of the exercises.
The first part of the program has been collated specifically to help the
beginner understand the fundamentals of the Pilates technique. Even if
you have done Pilates before it is recommended that you include these
fundamental exercises into your routine.
The fundamentals can be done in isolation or in combination with the more
advanced exercises toward the end of the program.
The exercises included are in order of progression, starting with increasing
awareness of the pelvic region and finishing with whole body movements
including the lower back.
As a routine you should aim to complete 10 repetitions, unless otherwise
stated. Once every 2-3 days is sufficient but daily practice is ideal.

EXERCISES
Every exercise has a name and a purpose, so that you can understand
what you are trying to achieve. The starting position describes the position
you need to adopt before commencing there is usually an image to help
you understand. The exercise describes the action required, the images will
help. Progressions and variations are made available for when you are
performing the exercise well and are ready for new challenges. The self
check identifies the commonly made mistakes and what you need to notice
to ensure they dont occur.

SAFETY
Should you experience pain
with any of the prescribed
exercises, stop, re-read the
instructions and carefully try
again. If pain persists consult
your physiotherapist.

1. PELVIC TILTS & CLOCKS

PURPOSE
To enhance your awareness of neutral spine and movements of your pelvis.
To improve the flexibility of your lower back.

STARTING POSITION
Lay in the rest position (on back with knees bent).

EXERCISE
North and South:
Imagine your belly button to be North and your pubic bone to be South.
Tilt your pelvis from North to South.
Find neutral each time through the range from North to South.
East and West:
Maintain neutral, the halfway point between north and south. Tilt your pelvis
East and West (side to side).

PROGRESSIONS
Pelvic Clocks imagine a clock on top of your pelvis; try to move from
number to number around the clock face.

CROSS: Tilt from clock number 12 to 6 to 3 to 9 and then back to

12. Repeat tilts in the reverse direction

CIRCLE: Tilt from clock number 9 to 6 to 12 to 3 and back to 9, to

make a circle. Repeat in the reverse direction.

DIAMOND: Tilt from clock number 9 to 6 to 3 to 12 and back to 9,

so that you are making a rectangle. Repeat in the reverse direction.

VARIATION: Can be performed in sitting and standing.

SELF CHECK
Keep your ribs and neck soft and
relaxed while moving your pelvis.
Ensure that you return to neutral
between each repetition of each
exercise.
Avoid moving the thighs
around, or holding tension in your
buttocks.
Aim for smooth
controlled movements

2. CENTRING
PURPOSE
To raise awareness of neutral spine position and learn how to isolate the
core muscles.

STARTING POSITION
Lay in the rest position. Find and maintain neutral, at the centre point
between north, south, east and west as per Pelvic Tilts (exercise 1).

EXERCISE
Isolate the following muscle groups while maintaining neutral.
a) Pelvic Floor gently draw the pelvic floor up and in. Women think of
gently holding a tampon inside and trying to slightly lift. Men think of
elevating the testicles as if walking into cold water.
b) Deeper abdominal muscle gently draw the lower abdominal muscle
inward like trying to bring your hip bones closer together.
c) Deeper back muscle sink the tailbone slightly heavier into the floor,
without changing the curve of the back. Feel for a slight change in tension
in the lower back muscles, as if they are making a deeper imprint on the
floor.
d) Now do these three actions together with ease, maintain for up to 10
seconds (while you breathe), then release fully.

PROGRESSIONS

1
2

SITTING: kitchen/office chair/gym ball. Utilise pelvic tilting to find

your neutral pelvic position, as you have been taught. Maintain this
position and repeat the muscle activation as per part d) above.
STANDING: Stand with equal weight on both feet. Utilise pelvic
tilting to find your neutral pelvic position, at the mid point of north
and south. Maintain this position and repeat the muscle activation
as per above. Concentrate on doing this with ease and without
interruption to your breathing.

SELF CHECK
The action of 'centring' should be
gentle, watch that you dont draw
up too hard with your pelvic floor.
Keep your upper abdominals
relaxed.
Ensure that you maintain neutral.
Ensure you can continue to
breathe easily.

3. SLIDES
PURPOSE
To challenge the control of your trunk and hip, with limb movements.

STARTING POSITION
Lay in the rest position, feet and knees hip width
apart.

EXERCISE
Find your neutral spine position, maintain it with ease and lift up your pelvic
floor.
Lengthen one leg away from you, by sliding your heel along the floor.
Keeping heel in contact with the floor, return to start position.

SELF CHECK
Keep your pelvis In neutral and
hips level as your foot slides away.
Your foot should glide down the
floor, without being too heavy or
jerky. It may help to wear socks
and have your feet on the floor, not
on the mat.

4. TAGS
PURPOSE
To challenge the control of your trunk with leg movements and to increase
the flexibility of your hips.

STARTING POSITION
Lay in the rest position, feet and knees hip width apart.

EXERCISE
Imagine there is a full glass of water sitting on a tray, balanced over your
lower tummy.
Find your neutral spine position, maintain it with ease and lift up your pelvic
floor.
Press one knee out to the side, in a smooth controlled movement. Slowly
return knee to centre.
Repeat on same side.

PROGRESSIONS

ALTERNATING TAGS: Alternating the knee that presses out to the

side each time.

DOUBLE KNEE TAGS: Allow both knees to slowly press outward in

one smooth movement. Return both knees back to the centre
simultaneously.

KNEE SWAYS: First, let one knee fall slowly out to the side,
followed by the other knee to the same side. Return both knees in
one movement.

SELF CHECK
Keep your pelvis neutral and hips
level as your knee rolls out.
Keep the inside border of your foot
in contact with the floor.

5. FLOATS
PURPOSE
To enhance your core control with lower limb movements.

STARTING POSITION
Lay in the rest position, feet and knees hip width apart.

EXERCISE
Find your neutral spine position, maintain it with ease and lift up your pelvic
floor.
o

Float the leg up to table top position (90 at the hip and knee). Slowly lower
leg back to start position.

PROGRESSIONS

DOUBLE LEG FLOATS: As for Floats, hold the first leg in tabletop
position, then float the second leg up to join it. Return one leg at a
time to the floor.

LEG EXTENSIONS: As for Floats, then lift both legs into a tabletop
position. Slowly extend one knee, lengthening your foot away.
Return leg to starting position.

TOE TAPS: As for Floats, then lift both legs into a tabletop position.
Lower one leg, so that you gently touch the floor with the toes and
then return to tabletop. Repeat on the same side.

VARIATION: Alternate Toe Taps on each side.

SELF CHECK
Ensure that you maintain a neutral
spine; not flattening the back as
you float your leg, or arching as
you return to the start position.
Keep your head, neck and
shoulders soft and quiet throughout

6. SEGMENTAL BRIDGE
PURPOSE
To improve the control and mobility of the lower back.

STARTING POSITION
Lay in the rest position, feet and knees hip width apart.

EXERCISE
Find your neutral spine position, maintain it with ease and lift up your pelvic
floor.
Breathing out, roll the pelvis from neutral to north. Segmentally raise each of
the levels of the spine from the floor, starting with the tailbone.
Keep weight between the shoulder blades at the top of the movement and
check that the ribs do not flare. Breathe in.
With the breath out, release the body to the mat from top to bottom. Start by
relaxing the neck and shoulders into the mat, followed by each vertebrae
segmentally. Finish with your pelvis in neutral.

PROGRESSIONS

PELVIC PRESS: Find your neutral spine position and maintain.

Keep the pelvis in neutral as you raise the hips from the floor,
breathing out as you do so. Pause at the top, with the weight
between the shoulder blades to check that you have maintained a
neutral spine position. Breathe in. Then with the breath out lower
the body to the mat, hinging at the hip and maintaining spine
neutral.

SELF CHECK
Feel for the segmental articulation
of your spine as you lift and lower.
Maintain an even weight through
the soles of your feet (heel to toe),
with weight equal between both
feet.

7. SEGMENTAL CAT
PURPOSE
To improve mobility of the spine, and learn segmental control of your spine.

STARTING POSITION
Kneel on hands and knees, with your hands under shoulders and knees
under hips.

EXERCISE
Starting with the tailbone, exhale as you tuck under (north tilt) and let the
spine follow one vertebrae at a time. Finish in a big cat stretch with your
back in a long arch.
Inhale, start at the tailbone again and unwind tilting south first, then
continuing into extension, one vertebrae at a time finishing with your back in
a dipping curve.

SELF CHECK
Allow the head to follow with the
movement of the spine, as in the
picture.
Move slowly and deliberately to
improve the segmental control of
your spine.

8. FOOTWORK: FEET IN BAND

PURPOSE
To challenge the control of the trunk and abdominals with leg movements
and to increase the flexibility of your hips.

STARTING POSITION
Sitting on mat, wrap band around feet, anchor elbows into sides, hold band
with each hand. Set up neutral spine and pelvis, lift your pelvic floor
muscles (PFMs) and feel your lower abdominals engage. Keeping an
upright spine will ensure your deep spinal muscles are working.

EXERCISE
In this Pilates exercise the exercise band simulates the kind of resistance
that the reformer usually provides for the footwork.
st

1 Position: Place feet in the band with toes apart and heels
st
together (1 position ballet). Inhale, drag heels in and bending the
knees. Exhale as you slowly push through the heels back to start
position. Repeat x10 times.

Parallel Feet: As above, turn the toes back to parallel. Inhale drag
heels in, exhale as you push away. Repeat x10 times.

2 Position: Legs slightly apart in second position (with toes turned

outward and heels apart). Arms slightly apart. Inhale as you bend
the knees bringing the feet in. Exhale as you push away,
straightening the legs as far as possible without losing neutral.
Repeat x10 times.

nd

SELF CHECK
Maintain a neutral spine and
relaxed neck and shoulders, keep
weight even under sit bones.

9. ABS: ASSIST ROLL UP

PURPOSE:
Improve segmental mobility of the spine and increase core abdominal
strength.

STARTING POSITION:
Sit on the mat with legs extended and the band around feet. Comfortably
hold the ends of the band.

EXERCISE:
Exhale as you activate the PFMs, slowly roll the pelvis back into the north
position. Allow each level of the spine to follow the sinking, placing one
segment onto the floor at a time until the head is on the ground.
Take a breath in to prepare, and then exhale slowly reaching the hands out
toward the toes, returning to the start position in the same manner. Repeat
x10 times.

VARIATION: Sitting on the mat with knees bent, band around the
feet. Reach wide to the side with the arms. Palms in, roll back
keeping the arms straight.

SELF CHECK
Maintain a slow even pace. Roll
down one vertebrae at a time.
Keep neck and shoulders relaxed.
Use your eyes to facilitate the
movement.
Ensure your elbows remain straight.
Avoid lifting your shoulders to help
raise yourself off the mat.
Ensure your feet remain grounded
with the roll up motion.

10. UPPER BODY SEATED ROW

PURPOSE:
To practise control over the lower limbs and hips while targeting the
abdominals. To improve awareness of shoulder stability while performing
upper body movements.

STARTING POSITION:
Seated in a long sit position with legs extended. Place the band around the
st
feet and hold either end. Place the feet into 1 position (heels together,
toes pointing outward).

EXERCISE
In this Pilates exercise the exercise band simulates the kind of resistance
that the reformer usually provides for the footwork.

Low Rows: Inhale to prepare then lengthen spine, exhaling to

initiate a gentle pelvic floor and lower abdominal contraction. Bend
the elbows and pull wrists back to hip level. Control the release
maintaining your seated position. Repeat x10

High Rows: Seated as above with knees bent heels on mat. Inhale
to prepare then lean back slightly. Exhale lifting elbows up and
pulling back to high rowing position. Inhale back to start.

Roll-down with Bicep Curls: From a seated roll back position, bicep
curl. Maintain position and keep elbows up. Exhale pulling hands
up toward the shoulder into a bicep curl. Inhale release curl back.
Maintain slight lumbar flexion of the trunk (a C shaped spine).
Repeat x10.

VARIATION: For exercises 1&2. Seated as above with knees bent

heels on mat. Inhale leaning back slightly, and then roll back into a
slight north pelvic tilt. Maintain slight lumbar flexion of the trunk.

SELF CHECK
Avoid holding the breath.
Ensure rolling back one vertebrae
at a time.
Keep shoulders away from ears.

11. SEATED ARMS ROTATION

PURPOSE
To improve spine and hip mobility while stretching the hamstrings.

STARTING POSITION
Sitting in an open V sit position with the band doubled (or single) over left
foot.

EXERCISE

Hold band with the opposite hand (hand). Maintain neutral spine
and even weight under hips. Pull right elbow back and rotate your
trunk to look over your right shoulder, toward your right foot.
Repeat x15 times.

Continue into a side stretch: Unhook band from foot. Reach up and
hold band over head, looking in the direction of left foot. Stretch
over to the right moving into a side bend position. Hold side stretch
position and breathe for 3-4 breaths. Rotate back to face your right
foot. Hook band over your right foot and repeat both exercises.

SELF CHECK
Move body as one piece ensuring
the head and shoulders turn as
one.
Twist from the waist not the hips,
imagine your ribcage is turning
around your spine.
Use the exhale breath to assist the
rotation of the trunk.

12.SPINE STRETCH FORWARD

PURPOSE
To improve spine and hip mobility while stretching the hamstrings.

STARTING POSITION
Sitting tall on your sit bones with your legs in a V sit position with the band
resting in your hands.

EXERCISE
Take a breath in as you grow tall through the spine to the top of the head.
Begin to slowly exhale as you engage and gently scoop the abdominals in
as though you are lifting them up and over a big ball of fire. Ensure you
maintain equal weight in both hip bones as you reach.
Inhale again once you have reached your comfortable limit, and then exhale
again trying to sink further into the stretch, lowering the hands toward the
fall if able.

VARIATION: Place feet hip width apart with the theraband hooked
over the feet and hands holding as close to the ankles as is
comfortable. Repeat as above exhaling to roll and reach forward,
bending the elbows to assist the sinking of the body forward.

SELF CHECK
Ensure you sit tall and maintain
equal weight on both hip bones.
Shoulders relaxed.
Use your breath and abdominals to
assist the forward movement.

13. SEATED TRICEPS

PURPOSE
To strengthen the triceps muscle and tone the arms, while challenging core
and postural muscles in a sitting position.

STARTING POSITION
Sit in an upright position, lengthening through the back, with crossed legs
(tailor style).

EXERCISE
Hold one end of band (single strength) behind the head with the elbow bent.
Anchor other end of band to floor with other hand behind back. Extend the
top arm behind head up by pulling the band tight, extending the elbow as far
as able. Flex elbow to return to the start position.
Repeat x 10-15 times each side.

VARIATION: Fold the band in two and hold double strength to

increase resistance.

SELF CHECK
Maintain a straight spine and
relaxed shoulders.
Align head and neck with spine do
not bend forward to increase
resistance.
Ensure elbow of top arm points to
ceiling.

14. SWAN DIVE

PURPOSE
To open the front-body, expand the chest and stretch the abdominals, hip
flexors and quadriceps.

STARTING POSITION
Lie on your stomach and hook the band under your feet, holding the two
ends.

EXERCISE
Holding each end of the band with the palms facing up, maintain a neutral
spine position and draw belly button away from the mat. Release buttocks,
initiating a gentle pelvic floor lift and lower abdominal contraction.
Exhale as you lengthen through the top of the head, reaching hands down
towards heels and lifting the chest off the mat.

VARIATION: The Pull Apart Change the band position, unhooking

the feet and holding in hands with palms facing upward.
Maintaining above position, draw the hands apart making the band
tort, gently pulse band, bring the hands closer then separating them
in a continuous movement. Repeat x10 times.

SELF CHECK
Head and neck remain neutral.
Lengthen through the crown of
your head.
Breath evenly.
Keep shoulders away from the
ears.
Avoid coming up too high - you
should not feel pressure in your
lower back.

15. LEG CIRCLE

PURPOSE
To develop abdominal control and pelvic stability while performing lower leg
movements.

STARTING POSITION
Lay on the mat in neutral with the band over the right foot and the other
outstretched along the mat. Extend the right leg up at right angles to the hip.

EXERCISE
Circle right leg inside first. Inhale as the leg moves across the body first,
then exhale to circle the leg around and back to the start position. Repeat x
10 times inside. Then repeat x10 times outside; exhale as leg goes away
from body and inhale as leg comes back. Maintain a neutral spine and
pelvis using your inner core muscles.

VARIATION: for the one leg circle place the non-working leg on the
floor with the knee bent and foot flat against the floor. Bend the
working leg slightly to assist the position of the trunk and pelvis.

SELF CHECK
Maintain stability in the hips and
truck, no rocking from side to side.
Maintain a fluent breath.

ROLLER
The Roller is a long foam cylinder that allows you to challenge stability
and/or increase flexibility by assisting stretches. The Half Long Foam Roller
will be easier to begin with, and then progress to the Full Long Foam Roller
once the exercises can be performed satisfactorily. Please note some of the
previous exercises can also be performed on the roller. The exercises
listed below can be performed on the half or full roller to increase stability
challenge and give some variation to the exercises.

1
2
3
4
5
6
7

Pelvic Tilts & Clocks

Leg Circle (Exercise no 15)

Centring
Slides
Tags
Floats
Segmental Bridge
Footwork: Feet in Band (Exercise no 8) sitting with sit bones on
the roller. This will give you increased proprioception of your
neutral position.

SET UP
When getting onto the roller in a supine position, sit with your tailbone at
one end of the Foam Roller. Using your hands on the floor, lower your body
down onto the roller, ensuring the vertebrae are resting in a straight line.
Once in a lying position, your head should be resting on the roller at one
end and your tailbone at the other.
NOTE - The following Roller exercises may be performed without the foam
roller initially, then on the Long Half Roller and as a final challenge progress
to using the Long Full Foam Roller once competency has been reached.
This progression should be the same for the exercises listed above.

SELF CHECK
Ensure that you are able to
perform each exercise perfectly
before increasing to the next level
of challenge.

16. SINGLE LEG STRETCH

PURPOSE
To challenge core control, trunk alignment and increase lower limb strength.

STARTING POSITION
Lie on the Roller with the band hooked over your left foot, with the knee
o
o
bent at 90 /90 and elbows resting on the floor. Bend your right knee and
have the foot resting on the ground.

EXERCISE
Inhale to prepare, exhale contracting your deep PFMs and your lower
abdominals. As your exhale breath continues, extend your right leg out
o
towards the wall in front of you to a 45 angle or a comfortable height where
your neutral alignment can be maintained.

PROGRESSIONS

To increase the abdominal control, challenge yourself by lowering

the leg toward the floor. You will know when you have taken this
too far as your abdominals will start to bulge and your back will arch
slightly away from the roller meaning you can no longer maintain a
neutral spine position.

SELF CHECK
Ensure the shoulders and chest
remain relaxed.
Ensure neutral spine is held at all
times.
Have someone check your form
watching for any movement of your
abdominals ie bulging or doming.

17. RIB CAGE PLACEMENT

PURPOSE
To challenge the alignment of the shoulder girdle and improve stability of
the trunk with overhead movements.

STARTING POSITION
Lie supine on the foam roller holding the band elastic in your hands applying
gentle tension outward into the band. Place both feet on the ground a
comfortable distance from the body.

EXERCISE
Inhale as you reach arms up toward the ceiling, keeping the hands shoulder
width apart, and feeling pressure into the little finger side of the band.
Exhale and allow the arms to sink back down into shoulder joint,
maintaining a wide feeling across the front of the shoulder. Inhale again,
reaching the arms gently upward toward the ceiling, opening up the back of
the shoulder girdle. Take the hands in a semi-circular movement overhead,
toward the floor above your head. Allow the arms to go as far as you can
maintaining the connection in the abdominals; ie do not let the ribs lift away
from the roller. Inhale bringing the arms back to the start position, allowing
the shoulder girdle to sink downward back to neutral.

PROGRESSIONS

Elevation and Depression: repeat as above. Keep the arms in the

overhead position and inhale as you gently reach the hands up
away from the crown of your head. Exhale, sinking the shoulder
blades back down your back and in toward the Roller. Repeat x 10
times.

Egyptian: As above, maintain the overhead position with the band.

Hold the band between the thumb and palm. Inhale as you reach
the fingertips upward into an elevated position. Maintain the
outward pressure into the little finger side of the hands and wide
collarbones, exhaling as you bend the elbows. Ensure your chest
stays open and wide, and rib cage stays connected to the roller.
Inhale as you reach the fingertips out to straight again. Repeat x 10
bends, before returning to the start position.

SELF CHECK
Stabilize rib cage and shoulder
girdle throughout the movement to
avoid upper body tension.
Keep pelvis level, avoid rotation
tucking and lateral tilting.
Keep knees hip distance apart and
avoid overusing them in
stabilization.

18. PELVIC LIFT

PURPOSE
To improve control and mobility of the lower back.

STARTING POSITION
Lie supine on the foam roller with your pelvis, spine and shoulders in
neutral. Place your feet hip width apart and position the heels close
to the base of the roller as shown. Place the band over the hips and
hold the ends between the thumb and index fingers so the band is
tort.

EXERCISE
Inhale to prepare. Open your collarbones and gently reaching the fingertips
toward your toes. Exhale as you press your feet equally into the floor and
lift your pelvis away from the roller. Think of lengthening your thighbones
out over your toes to give you the feeling of length through the body.
Maintain the relaxed feeling through the upper body and shoulders,
ensuring the hands stay firmly on the floor.
Inhale at the top of the movement. Here your weight should be resting on
your shoulder blades not your neck.
Exhale as you imprint the spine back onto the roller initiating from the
thoracic and finally returning to neutral.
NOTE The lifting movement in this exercise is not segmental. You are
pressing your hips up into the band, initiating and maintaining the
contraction of your gluteals. Then, imprinting the spine segmentally back
onto the roller.

SELF CHECK
Keep the shoulders and
collarbones open and relaxed.
Maintain a connection with the feet
and hands against the ground.
Ensure the neck does not take the
load of the body.

19. COORDINATION
PURPOSE
To improve and challenge core stability, balance and spinal alignment.

STARTING POSITION
Lie supine on the foam roller. Holding the ends of the band, place one foot
into the band and rest your elbows of the floor. Balance your body and lift
the other leg so both legs are extended and your feet are hip width apart in
the band.

EXERCISE
Inhale to prepare. Ensure your shoulders are open and elbows are secure
against the floor. Exhale, engaging your deep PFMs and deep lower
abdominal muscles. Reach into your heels, lengthening through the backs
of the legs and open the legs out, leading with the small toe. Ensure as you
lengthen your do not sink into your lumbar spine.
Inhale as you close your legs.
Continue to open and close your legs for 10 repetitions before carefully
taking one foot out.

PROGRESSIONS

Legs at 45 As above. Lower the starting height of the legs to

increase the challenge on your core muscles. This will also make
the movement more unstable from a balance perspective.

NOTE only attempt this exercise if you can complete at least x10
repetitions of the above exercise without doming the abdominals,
arching the back or wobbling on the roller.

SELF CHECK
Ensure engagement of the deep
core muscles (including TrA and
PFMs).
Avoid hyperextension of the back.
Avoid overuse of hip flexors and
keep the balance from your TrA.