Pilates Exercise of the Month: Table Top on the Reformer
Aim
This exercise works the core abdominals whilst maintaining lumbar and scapula stability
Starting Position
Place the box lengthways on the carriage. The footbar is down. The head and body are facing towards the shoulder rests. Face the box and place one knee at a time onto it. Place the hands onto the outside edges of the box. The body is in a four point kneeling position with the hands under the shoulders and the knees under the hips. Place one foot into the strap. The leg hangs down directly under the hip (or slightly forwards of it) on the outside edge of the frame of the machine. The opposite knee may have to move slightly over towards the centre of the box as the straight leg drops down over the side of the box.
Action
Inhale – To prepare
Exhale – To engage the core abdominals, draw down the scapula and pull on the strap to raise the leg up to shoulder height, or wherever a neutral pelvis allows. The carriage will move accordingly
Inhale – To lower the leg back down under control to return to the starting position
Target Muscles
Core abdominals, scapula stabilisers, gluteals,
Watchpoints
- Keep the elbows soft
- Do not lift the leg higher than hip height (or less if neutral is lost)
- Ensure the scapula stabilising muscles are working hard to prevent the shoulders hiking up to the ears. Keep serratus anterior working to prevent the scapula collapsing together
- Ensure both shoulders are level with each other. Usually the opposite shoulder to the leg that is lifting will want to shift forwards
- Keep the collarbones wide and open
- Maintain equal length on both sides of the waist
- Keep the core abdominals working hard to maintain a neutral spine throughout and prevent the pelvis from rotating, dipping or arching
Variation One
This may be performed with the hands holding onto the shoulder rest handles instead of the edge of the box
Contra Indictions
This exercise places extra strain on the wrist and knee joints. Take care for those who suffer from problems in these joints.
This exercise works the core abdominals whilst maintaining lumbar and scapula stability
To work the abdominals and practice working in external rotation
This exercise strengthens the gluteal muscles and the external rotators of the leg so requires good turnout
To strengthen the obliques and the upper body whilst maintaining scapula and pelvic stability. An extremely challenging exercise.
This exercise strengthens the hamstrings and gluteal muscles whilst challenging core and scapula stability
To work the oblique abdominals, whilst maintaining length in the waist
To work the upper body whilst maintaining core stability
To strengthen the abductors, adductors and hamstrings whilst maintaining a neutral lumbar spine
This is a preparatory exercise for the full front rowing series
To challenge the upper body; maintain scapula and pelvic stability. Challenges co-ordination and balance
This exercise strengthens the mid back muscles and scapula stabilizers, assisting good posture.
To strengthen the inner and outer thighs whilst maintaining a neutral spine
To work the core abdominals whilst maintaining lumbar and scapula stability
To strengthen the side of the torso and shoulders in this side plank position
To work the oblique and core abdominals, whilst maintaining pelvic stability
To maintain a strong bridge position with a neutral pelvis and also maintain an equal height in the pelvis, whilst moving the legs.
To work the deep and superficial abdominals, maintain scapula and pelvic stability and challenge co-ordination
To work the abdominals and achieve segmental control of the spine and to stretch the back
This is one of Joseph Pilates original 34 exercises from his classic repetoire. It works the abdominals, whilst stretching the spine and hamstrings and chest.
