The Pilates reformer exercises called the Rowings are intermediate level exercises. The rowings 3 and 4 exercise instructions you will find below are brief. They are meant to support your Pilates reformer class experience with them.
There are six rowing exercises in the classical Pilates rowings sequence. Below are instructions for rowings 3 and 4. Please see Pilates reformer rowings 1 and 2 and rowings 5 - 6 as well. Of course the rowings are usually done in the context of a full Pilates reformer workout.
We are fortunate to have photos and exercise instructions here from well-known Pilates instructor and founder of Pilatesology.com, Alisa Wyatt. (more on pg. 2). From Alisa: "The rowing series is all about connecting to your center and radiating the strength from the base of your hips up your back and out your arms. The arms are only as strong as your connection to your center so the more you can lengthen and surround your spine with strength, the better you'll move."
This sequence is shown in a way that allows you to see the flow of the exercises. Please click on each image to enlarge it and learn more about performing each move with good form. All exercises use 1 spring.
Pilates Reformer Rowing 3 - From the Chest - Step 1
Rowing 3 - Step 2
the rowing movements translate the strength of your lower back out through the limbs.
Rowing 3 - Step 3
Rowing 3 - Step 4
Rowing 3 - Step 5
Open the arms and circle down. Arms stay within the peripheral vision. Try not to move the reformer carriage -- that's how lifted you should be.
Imagine you're a cork getting lifted out of the bottle by the levers of your arms as they return down to touch the carriage.
Rowing 3 - Step 6
Circle the arms down and around to the starting point.
Perform the full exercise 3 times.