Order of Classical Pilates Exercises

Have you ever wondered as to why a Classical Pilates Reformer of Mat class always follows the same sequence of moves?

I think the Classical Mat and Reformer exercises have an order for a reason, one exercise preps you for the next, preps you for the next, etc. Humans learn best by learning the same thing under as many circumstances and situations as possible. Classical Pilates teaches it's principle in every position, challenging those patterns through all planes and combination of movements. When Pilates was creating his Method, he designed it to counter the inactivity of modern life. Pilates developed his exercises in a particular order wherein the exercises begin by warming up the body, challenging it futher and ending by cooling it down. His order strengthens and stretches the torso, arms, and legs in fact the whole body in all planes of movement.

Understanding sequencing

As a background to understanding sequencing, it’s important to understand the whole point of Pilates’ Method. A Pilates session is a strong full body and mind workout, appropriate for the client. Clients are meant to exercise to their fullest potential. We must take into account the person in front of us adapting the workout for each client’s individual needs. A relatively normal, healthy person ought to be challenged in stamina, strength, stretch, and stability. Those who are ill or in special needs in any way one needs to take their condition into account when giving them the exercises Pilates developed his method as the human being’s solution to the limitations of modern living on the species’ natural, perfect, physical state. Thus, his exercises are sequenced in a deliberate way to bring back this natural state of physical, subconscious being. The further intelligence in the sequencing is that each exercise builds on the intelligence learned in the prior exercise while preparing for the next. For example, if you take the Stomach Massage series on reformer it starts with flexion goes into extension then starts removing the support of the equipment, and then adds the twist in the end. Classical Pilates is not a haphazard list of excercises but a well thought out method. Each excercise is linked and a workout is one continuous ever shape changing excercise that develops as it grows.

 Reformer sequencing

An intro-level Reformer Order starts with the Footwork which helps the body prepare itself for workout and address any alignment issues. Once the lower body is warmed up the focus shifts to the upper body with the Hundred exercise. Next one transitions to Leg Circle/Frog to challenge the body to stabilize from the core, as the feet no longer rest on the stable footbar. From lying position next comes the seated position with Stomach Massage to challenge core strength and stability by advancing Footwork and Frog to the seated position and develop greater core awareness by emphasizing the role of the abdominals in pressing the carriage in and out. Next comes the Short Box series to strengthen the core in the sitting position while challenging the powerhouse with flexion, extension, and rotation. Next comes the knee stretches which continue to promote the mobility of the legs out of the hip socket and to deepen the connection of the powerhouse to the action of the legs then comes running to stabilize the hips through the asymmetric pumping of the legs and finally, the Pelvic lift to challenge the core to stabilize the hips.

 Why does The Footwork always start a Reformer practice?

Reformer workout starts with the footwork which is like a gateway of the body from the outside world into the workout session. It sets up the body to move in an anatomically correct manner under the full support of the apparatus. It warms up the body and prepares for the demands of the workout. It helps to begin correcting alignment imbalances by uniformly lengthening and stretching the entire body. The sequences progress from there to uniformly develop muscles in increasingly difficult positions in terms of their relationship to gravity and base of support.

 Why same patterns?

Pilates believed people’s natural physical instinct was to move freely in multiple planes, thus we see excercises for feet early on in Reformer's repertoire with the Footwork. The feet are so fundamental to all human movement be it for walking, standing and squatting . In fact, every exercise in Reformer classes involves the whole body. The exercises that follow one after the other, are basically the same exercise but with a different relationship to gravity. If you look at the Pilates repertoire you can clearly see the connection between the exercise. For example, take Hundred and Elephant they are basically the same exercise just that plane of motion has been changed, or take the Footwork and Stomach massage you can see an evolution of the exercise from the previous one.

And is changing the sequence a bad idea?

Deviating from the sequence won’t maximize the capability of the body, and it may not properly teach the nervous system how to control muscles properly. Likely your form won’t be as good. As Joseph Pilates himself said “The only unchanging rules you must conscientiously obey are that you must always faithfully and without deviation follow the instructions accompanying the exercises and always keep your mind wholly concentrated on the purpose of the exercises as you perform them. This is vitally important in order for you to gain the results sought, otherwise, there would be no valid reason for your interest in Contrology... The benefits of Contrology depend solely upon your performance of the exercises exactly according to instructions- and not otherwise”