There are six rowing exercises in the classical Pilates rowings sequence. Below are instructions for rowings 5 and 6. The instructions for the rowings 5 (shaving) and 6 (hug) below are meant to support your Pilates reformer class experience with them. Please see Pilates reformer rowings 1 and 2 and rowings 3 and 4. 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 popular Pilates instructor and founder of Pilatesology.com, Alisa Wyatt. (more below). 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.
Reformer Rowing Exercise 5 - Shaving - Step 1
Rowing 5 - Step 2
Extend your arms in front you at forehead level.
Rowing 5 - Step 3
Bend your arms behind your head as if shaving the back of the neck, elbows remain wide and behind the ears if possible.
Rowing 5 - Step 4
. Repeat 5x
Finish by opening the arms into the Hug position of the next exercise, switching the legs so the other one is crossed in front.
Reformer Exercise Rowing 6 - Hug [a Tree] - Step 1
Rowing 6 - Step 2
Rowing 6 - Step 3
For the second set of 3x, switch the breath to begin with an exhale.
Reformer Rowing Notes
A big thanks goes to Alisa Wyatt for providing us with the Pilates reformer rowings sequence. Alisa is a co-founder of Pilatesology.com, offering subscription Pilates classes online. She is also a widely known Pilates instructor who has published four Pilates DVDs: Beginner, Intermediate, and Advanced Pilates Workout and Pilates for Men
Advanced Pilates DVD
Intermediate Pilates DVD