Snake On Pilates Reformer: Flexia's Guide
Discover the benefits of Snake on the Pilates reformer and learn how to perform it correctly with this beginner's guide. (video tutorial below)
Understanding Snake on the Pilates Reformer
Snake on the Pilates reformer is a challenging exercise that targets the core muscles while incorporating balance and shoulder stability, to provide a full-body workout. This exercise is performed on a Pilates machine called a Pilates reformer, which is a machine with a rolling carriage that slides between two rails; resistance is provided by extension springs (often five of varying tensions) that can provide support or challenge depending on the exercise.
The Snake exercise has several variations. The version we teach involves placing one hand on the shoulder blocks and one hand at the base of the carriage, farthest away from from your body; from there, place one foot on the foot-end rail, hook your other foot on top and use your core to slide the carriage out and pike the carriage in again.
By practicing Snake on the Pilates reformer regularly, you can improve your posture, strengthen your core, increase flexibility, and enhance overall body awareness.
Preparing Your Body for Snake on the Pilates Reformer
Before jumping into a Pilates tutorial for Snake on the Pilates reformer, it is important to prepare your body properly (it's in for some work).
Start with some single-leg lifts to build balance and stability in the standing leg. Though single-leg balance is not the primary goal of Snake on the Pilates reformer, it is largely important for achieving the full movement.
Once your balance feels stable, move on to warming up your upper body. Your shoulder girdle will be supporting you during the full extension of Snake on the Pilates reformer, so it's crucial to warm up your upper-body sufficiently.
Standing to either side of your Pilates reformer, facing your carriage, place the hand closest to the foot-end at the base of your carriage, gripping beneath to support you; place your other hand at the shoulder block farthest away from your body. From here, play with shifting the carriage in and out, feet firmly planted on the ground, feeling the strength and stability of your shoulder girdle. Repeat 6-8 times, then switch sides.
With your lower body balance and upper body stability in check, move onto warming up your core, specifically your obliques. Stand to the right-side of your reformer, place your hands on the footbar, shoulder-width apart, facing the foot-end of the reformer, carefully step onto the carriage with both feet parallel to the end rail and stagger your stance so that the foot closest to the end rail is about 6in forward. Gently push the carriage away, using your obliques to stay in control of the movement, shoulders stay directly above your wrists. Do not let your carriage slam shut on the stopper, keep an even pace and your core engaged.
(tip: all of these warm-up exercises are highlighted in the tutorial video below)
This full-body warm-up will help you maintain stability and control during Snake on the Pilates reformer.
Step-by-Step Guide to Performing Snake on the Pilates Reformer
To start, attach a full spring resistance and a quarter spring resistance. If you need more support, add spring weight. If you want more challenge, remove spring weight. On a Flexia Reformer, we recommend a Black spring (take a look at our spring conversions here).
- Stand to the left side of your Pilates reformer, facing the carriage. The leg that's closest to the footbar is your stabilizer, so step that foot onto the foot-end rail.
- Place your right hand on the bottom edge of your reformer carriage and left hand to the shoulder block farthest away from you. If this feels like too much extension, you can easily place this left hand on the carriage bed instead. Do what feels best for your body.
- Press down into your right foot and lift your hips, hook that left foot in front of your right to rest on the rail.
- Now you're in position to take it into Snake on the Pilates Reformer.
- Inhale and shift out on the carriage to drop your hip and lift your head, while your body moves into full extension (this will feel similar to a side plank). Return to the starting position by exhaling, piking your hips, and staying stable through the shoulder girdle as you move toward the stopper.
- Repeat the movement for the desired number of repetitions (we recommend about 6 repetitions), maintaining proper form and control throughout.
- To exit the exercise, simply unhook your left foot, step it down to the side of the reformer and dismount the carriage.
- Repeat on the other side.
Common Mistakes to Avoid
- Rounding the shoulders: Avoid hunching or rounding your shoulders during the Snake on the Pilates Reformer. Keep your shoulders down away from your ears.
- Overarching the lower back: Maintain a neutral spine position throughout the exercise. Avoid excessive arching or sagging of the lower back.
- Lack of core engagement: Remember to engage your core muscles throughout the movement to maintain stability and control.
- Using the wrong spring settings: Start with a baseline spring setting and adjust for your body so you feel in control but challenged. More springs can offer you more support to achieve great form, and less spring resistance can provide more challenge.
- Holding your breath: Breathe continuously throughout the exercise, inhaling on the extension and exhaling on the return.
By being mindful of these common mistakes, you can ensure that you are performing Snake on the Pilates reformer correctly and effectively.
Tips for Progressing Snake on the Pilates Reformer
- Gradually decrease resistance: As you become stronger and more proficient in the Snake Pilates Reformer exercise, you can gradually decrease the resistance of the springs to make the movement more challenging.
- Focus on control and precision: Rather than rushing through the exercise, prioritize control and precision. Maintain proper form and alignment throughout the movement (the slower, the better).
- Incorporate variations: Once you have mastered this version of Snake on the Pilates reformer, you can migrate your feet to the footbar, providing an extra balance challenge.
By following these Pilates tutorial tips, you can continue to progress and improve your Snake on the Pilates reformer. And don't worry, we make all of this easy in the Flexia Online Studio, simply toggle up or down on our Spring Indicator during class to increase the challenge or simmer down the heat, and our smart metrics ensure you're on pace with the exercise on deck. Understand and progress your Pilates practice like never before.
Ready to bring your Smart Reformer home? Learn more about our Pilates smart metrics here and tap here to shop.
For more questions about our Smart Reformer or Pilates at home, visit our Knowledge Base (our searchable FAQ), book a demo with us, or send an email to hello@flexiapilates.com