3/100 Core Bed Exercise Explanation: Beginner's Guide

3/100 Footwork: V-Foot Position


  • Springs: Beginners should use 1-2 red springs, while those with more experience should use 1 red spring (for core training). Different training purposes will require different spring resistances.
  • Bar Position: Set to the normal position.
  • Headrest: Raise by 1 notch (especially for those with most neck discomfort).
  • Foot Position Details: Refer to the second image for foot positions.
  • Training Goal: Focus on glute and leg strength, and lower limb alignment.
  • Additional Body Position Details: Maintain a 1 cm gap between the shoulders and the shoulder rests.

Introduction to the Pilates Reformer

The Pilates Reformer is a versatile piece of equipment designed to provide a full-body workout. It consists of a sliding carriage, adjustable springs for resistance, and various attachments such as straps and bars. The Reformer allows for a wide range of exercises that target different muscle groups, improving strength, flexibility, balance, and posture.

Key Benefits of Using a Reformer:

  1. Full-Body Workout: Engages multiple muscle groups simultaneously.
  2. Core Strength: Emphasizes the development of core muscles, improving overall stability and strength.
  3. Low Impact: Gentle on joints, making it suitable for all fitness levels and ages.
  4. Improved Flexibility: Stretching exercises on the Reformer enhance flexibility and range of motion.
  5. Posture and Alignment: Helps in correcting posture and aligning the body properly.

Detailed Exercise Breakdown

1. Footwork: V-Foot Position

  • Starting Position: Lie on the Reformer with your head on the headrest, shoulders against the shoulder rests, and feet in a small V position (heels together, toes apart).
  • Movement: Press through the balls of your feet to extend your legs fully, then return to the starting position with control.
  • Breathing: Inhale to prepare, exhale as you press out, and inhale to return.
  • Focus: Engage your core, keep your pelvis stable, and ensure your movements are smooth and controlled.

2. The Hundred

  • Starting Position: Lie on your back with your legs in tabletop position, arms extended by your sides.
  • Movement: Lift your head, neck, and shoulders off the carriage, pump your arms up and down vigorously while maintaining the lift.
  • Breathing: Inhale for five pumps, exhale for five pumps (complete 10 cycles to make 100).
  • Focus: Keep your core engaged and your lower back pressed into the carriage.

3. Leg Circles

  • Starting Position: Lie on your back with your feet in the straps.
  • Movement: Extend your legs straight up, then open them out to the sides, circle them down, and bring them back together.
  • Breathing: Inhale as you start the circle, exhale as you finish.
  • Focus: Control the movement with your core, keeping your pelvis stable.

Tips for Beginners

  1. Start Slow: Focus on mastering the basic movements before progressing to more advanced exercises.
  2. Listen to Your Body: Modify exercises as needed to avoid strain or injury.
  3. Consistency: Regular practice is key to seeing improvements in strength, flexibility, and overall fitness.
  4. Seek Guidance: If possible, work with a certified Pilates instructor to ensure proper form and technique.