reformer 32 min · 13 moves

Core Focus

A condensed core-focused reformer session.

As it reads on the watch

  1. 1 / 13

    Pelvic Curl

    Feet on the foot bar

    2 springs · red + blue

    Wake up the deep core

    • · Exhale, peel up one bone at a time
    • · Ribs knit down, no flaring
    • · Inhale hold, exhale melt down · x6

  2. 2 / 13

    The Hundred

    Short loops

    2 springs · red + blue

    Strong pump, still carriage

    • · Curl high, eyes on the thighs
    • · In 5 pumps, out 5 · 10 sets
    • · Lower the legs only if the back stays

  3. 3 / 13

    Coordination

    2 springs · red + blue

    Precision under fatigue

    • · Curl: arms + legs reach together
    • · Open-close the legs, knees in
    • · Elbows bend last · x6

  4. 4 / 13

    Stomach Massage

    Round back

    2 springs · red

    Scoop deeper on every rep

    • · Sit at the front edge, toes on bar
    • · Press out, lower-lift the heels
    • · Round over, belly pulls back · x8

  5. 5 / 13

    Stomach Massage

    Hands back + reach up

    2 springs · red

    Long spine, same scoop

    • · Fingertips back, lift the chest
    • · Press out without leaning back
    • · Reach the arms up on the last two

  6. 6 / 13

    Knee Stretches

    Round, flat, knees off

    1 spring · red

    Abs move the carriage

    • · Round: tail under, head down
    • · Flat: long spine, same push
    • · Knees hover: 8 quick pumps

  7. 7 / 13

    Elephant

    Round back

    1 spring · red

    Exhale drags the feet under

    • · Heels down, toes lifted
    • · Push from the abs, not the arms
    • · Small range, big scoop · x10

  8. 8 / 13

    Up Stretch

    Pike to plank

    1 spring · red

    The pike is the payoff

    • · Hips high, head between the arms
    • · Carriage out to one long plank
    • · Exhale pike back up · x6

  9. 9 / 13

    Long Stretch

    Plank · hands on bar

    1 spring · red

    One long line, zero sag

    • · Shoulders stacked over wrists
    • · Press out only as far as stable
    • · Chest leads the carriage home

  10. 10 / 13

    Short Box Abs

    Round back + flat back

    2 springs · red

    Roll the hips, brace the spine

    • · Feet under strap, sit tall
    • · Round: scoop back, exhale return
    • · Flat: hinge long, arms by ears

  11. 11 / 13

    Short Box Twist

    Obliques

    2 springs · red

    Rotate first, then tilt

    • · Arms lift, rotate to one side
    • · Tilt back on the diagonal
    • · Exhale center · both sides x4

  12. 12 / 13

    Teaser on the Box

    Long box · no straps

    2 springs · red

    Float up, don't fling

    • · Roll back to the shoulder tips
    • · Legs stay glued together
    • · 5 arm lifts, then slow roll-downs

  13. 13 / 13

    Criss-Cross

    Off the machine · finisher

    on the mat

    Empty the tank

    • · Hands behind head, elbows wide
    • · Rotate toward the bent knee
    • · 8 slow, then 8 quick