Wake up your body with focus and regain control of your body!

Pilates Reformer is an excellent way to wake up your body, enhance focus, and regain control. Here's a simple routine to get you going:

1. Breathing: Begin by lying down on the Reformer carriage with your knees bent and feet flat. Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on filling your lungs completely with each breath.

2. Pelvic Curl: Place your feet hip-width apart on the footbar, arms resting by your sides. Inhale to prepare, then exhale as you press into your feet and lift your hips off the carriage, articulating through your spine one vertebra at a time. Inhale at the top, then exhale to lower back down with control.

3. Leg Circles: Lie on your back with one foot in the foot strap, the other leg bent with the foot flat on the carriage. Circle the leg in the foot strap, keeping your pelvis stable and engaging your core. Repeat on both sides.

4. Back Rowing: Sit upright on the carriage with your legs extended, holding onto the straps. Exhale as you pull the straps toward your chest, engaging your back muscles. Inhale to return to the starting position with control.

5. Side Splits: Sit sideways on the carriage with one hip against the shoulder rest, legs extended out to the side. Press out against the resistance of the springs, then exhale as you bring your legs back together with control.

6. Stretch: Finish your routine with some gentle stretches, focusing on areas that feel tight or tense. You can stretch your hamstrings, hip flexors, shoulders, and back to release any remaining tension.

Remember to listen to your body and modify exercises as needed. Focus on proper form and breathing throughout the routine to maximize its benefits. Enjoy your Pilates Reformer session!