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.
To use the core to stabilise the body in a plank position whilst moving from the shoulder joint and to maintain scapula stability whilst the body is in motion
To work the abdominals, whilst maintaining pelvic stability
To work the abdominals and massage the spine and open out the chest and shoulders whilst balancing
To work the quadriceps
To stretch the adductors and lateral spinal flexors
This exercise works the core abdominals whilst maintaining lumbar and scapula stability
To work the gluteals, whilst maintaining length in the waist and good pelvic stability
To learn to work with opposition and control, whilst maintaining good scapula stability and co-ordination. This is a much more demanding exercise than the Seesaw
To work the oblique abdominals, whilst maintaining pelvic stability
To work the glutes and core abdominals, whilst maintaining lumbar and scapula stability
To work the gluteals and oblique abdominals, whilst maintaining length in the waist
To work the abdominals, whilst maintaining a neutral spine
To challenge the abdominals and co-ordination. To stretch the spine and hamstrings
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
