Best 8 Exercises To Do Without a Reformer
Currently most of us have been stuck at home for shelter in place orders. I feel like a lot of people are starting to have withdrawals (or is that just me) from not being able to workout on a reformer or MEGAformer. So I’ve put together some of the best exercises you can do while you’re at home, or even on your next vacation in a few months when you don’t have the ability to go to a reformer class. This pilates-inspired glider workout will leave your whole body shaking in the best way possible! If you don’t have gliders at home, do not worry, you can use a towel on hard floors or paper plates on carpet.
Below you will find the glider workout! Spend about 45 seconds on each exercise and don’t forget to do both legs. Be sure to warm up for about 5 minutes first. Take breaks when you need to and then jump back in when you can. During the series all of these movements should be slow and in control to really feel that BURN! Do the full circuit of exercises twice.
Plank to Pike
Start in a plank position with your feet on the gliders. Shoulders over wrists, exhale to pike your hips up. Imagine pulling your belly button towards your spine and keeping the weight in your hands to keep your core engaged. Inhale to lengthen back out into your plank.
You can make it harder by using only one glider and reaching one leg up as you slide in. Yes it is as hard as it sounds!
Start in your plank position with gliders under your feet. Keeping your shoulder over your wrist, exhale as you bent your knees in towards your right or left elbow. Your hips shouldn’t lift as you slide your knees in.
On your forearms in a plank, shift your weight forward as you bring your shoulders towards your fingers, then shift back to your shoulders over your elbows or past them if you can. Go with in a range of motion that you can control. Your core should be engaged and slightly tuck your tailbone to avoid arching your lower back.
This can also be done with your knees on the gliders to make it easier.
Full range: With one foot on a glider, your other leg is your supportive leg. Have your toes pointing straight forward, begin to bend your supportive leg and stick your butt back to come into a side lunge with your glider leg straight out to the side. Exhale to begin to stand up, press through your heel to get into your supportive legs glutes and hamstring. Try to go slow, think about counting to 3 as you stand up.
Skaters: Stay low in your side lunge. Keep your weight in your supportive leg and slide the glider in and out. Keep your back flat and your core engaged, you’re leaning forward slightly.
Pulses: With your weight in your supportive legs bend your knee to get an inch lower then rise back up that inch. Your core should be engaged and spine in a long line.
Full range: With one foot on a glider, your other leg is your supportive leg. Have your toes pointing straight forward, begin to bend your supportive leg to come into a low lunge with your glider leg straight back behind you. Exhale to begin to stand up, pressing through your heel to get into your supportive legs glutes and hamstring. Try to go slow, think about counting to 3 as you stand up. Try to keep your knee in line with your heel avoid it going forward as you bend it.
Skaters: Stay low in your lunge keeping the weight in your heel begin to slide the glider in and out. Stay as low as you can in the lunge.
Pulses: In your low lunge bend your knee to get one inch lower then exhale as you lift back up the inch. Keep your core engaged and press through your heel.
Lift your hips up into a glute bridge. Inhale as you slide one or both legs out. Exhale as your drag your heels back towards your body. Avoid arching your back and keep your core active.
Start by laying on your side, your bottom arm is extended out from your chest and your legs are slightly in front of you at an angle. Exhale as your press into your glider and roll back onto your butt and lift your legs at an angle.
To make this harder don’t let your bottom arm touch the ground. 😉
This can be done on your knees or toes. Starting with gliders your hands. Inhale as you slide one hand out in-front of you and bend the opposite elbow back keeping it close to your body. Exhale and press down into your hand to slide your glider back in under your shoulder.
I hope you enjoy this at home no reformer “Reformer” workout. I will continue to add new works so be sure to keep checking in. Try out my other workouts here.
In the blog post I’m wearing Athleta clothes the leggings are Salutation Stash Pocket II Colorblock 7/8 Tight. My Toesox are the Full Toe Mia Style. The mat I’m using is a Manduka.