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Pilates
for the
People
Reformer Pilates has been shown to boost strength, flexibility, balance and mood. Here, Naike and Fanny from Kefi Studio Pilates share all you need to know about trying a class for the first time.
By Nick Hadley
Pilates, invented by Joseph Pilates in the 1920s, is a system of repetitive exercises performed on a yoga mat or other equipment (such as a reformer machine) to promote strength, stability, flexibility, balance and mobility. The technique cultivates awareness of the body to support everyday movements gracefully, with exercises that develop the body through muscular effort that stems from the core.
A passion for the benefits of Pilates saw Breakfast Point locals Naike Mouromtsev and Fanny Nassour – both qualified clinical Pilates instructors – open Kefi Studio Pilates in the heart of bustling Five Dock. Kefi was born from a desire to create a safe space for everyone to practise Pilates, no matter their age, socio-economic status, beliefs or ability, and this truly inclusive experience has many locals trying reformer Pilates for the first time.
“Reformer Pilates is a very inclusive and efficient workout method suitable for all levels of fitness and strength because the reformer machine carriage is easily and quickly adjustable to meet the users’ requirements,” says Naike. Studies have shown its benefits include improving strength, flexibility, balance, focus, coordination, posture, and body alignment.
“It’s also been shown to lower blood pressure, improve cardiovascular health, aid in weight loss (when paired with a balanced nutritional program), and has been known to improve symptoms related to anxiety and depression.”
Pilates
for the
People
Reformer Pilates has been shown to boost strength, flexibility, balance and mood. Here, Naike and Fanny from Kefi Studio Pilates share all you need to know about trying a class for the first time.
By Nick Hadley
Pilates, invented by Joseph Pilates in the 1920s, is a system of repetitive exercises performed on a yoga mat or other equipment (such as a reformer machine) to promote strength, stability, flexibility, balance and mobility. The technique cultivates awareness of the body to support everyday movements gracefully, with exercises that develop the body through muscular effort that stems from the core.
A passion for the benefits of Pilates saw Breakfast Point locals Naike Mouromtsev and Fanny Nassour – both qualified clinical Pilates instructors – open Kefi Studio Pilates in the heart of bustling Five Dock. Kefi was born from a desire to create a safe space for everyone to practise Pilates, no matter their age, socio-economic status, beliefs or ability, and this truly inclusive experience has many locals trying reformer Pilates for the first time.
“Reformer Pilates is a very inclusive and efficient workout method suitable for all levels of fitness and strength because the reformer machine carriage is easily and quickly adjustable to meet the users’ requirements,” says Naike. Studies have shown its benefits include improving strength, flexibility, balance, focus, coordination, posture, and body alignment.
“It’s also been shown to lower blood pressure, improve cardiovascular health, aid in weight loss (when paired with a balanced nutritional program), and has been known to improve symptoms related to anxiety and depression.”
And new research suggests Pilates is one of the best forms of exercise to deal with chronic back pain. As reported in the Journal of Physiotherapy, a 2021 meta-analysis showed that Pilates was one of the most effective exercise treatments for reducing pain intensity and functional limitations.
“Nevertheless, people with chronic low back pain should be encouraged to perform the exercise that they enjoy to promote adherence,” says Naike.
While traditional Pilates is performed on a yoga mat and uses predominately body weight as the resistance, reformer Pilates relies on springs and a moving platform for resistance and challenge. The reformer machine may look a bit daunting at first, but newcomers can rest assured that the equipment is safe and easy to use, and the benefits are immediate.
“In reformer Pilates, a frame – called the ‘carriage’ – moves around on wheels and is attached at one end by a set of springs which provides resistance as the platform is moved,” explains Fanny. “There’s also a foot bar and straps, which can be used by the legs and arms, and shoulder blocks.”
“The reformer uses springs to add tension to movements to make them more or less challenging. In clinical Pilates or a rehab setting, we use the springs to assist the client to perform movements that may otherwise be possible unassisted.”
The reformer machine can be harnessed in a variety of ways to benefit strength, flexibility and balance – the majority of these involve pushing or pulling the platform against the spring resistance and controlling the movement back, or holding the platform in place.
Many moves can be executed standing, sitting and even upside down depending on the movement. “The versatility of the machine also means we can continue to challenge even the most experienced Pilates practitioners, often by holding more of the body off the platform or with the springs on a lighter setting, requiring more strength and engagement,” adds Fanny.
While reformer Pilates is accessible to people of any age and fitness level, it’s worth starting with a beginner class or getting a private session to ensure newcomers understand the foundations of Pilates. This will also help them get acquainted with the machine so they understand how their body will respond to the foundation exercises on a moving frame.
“Beginner classes are designed to focus on gaining strength and body awareness,” says Naike. “We keep clients close to the machine and avoid too many balance challenges while they learn about control and alignment, which are fundamental parts of Pilates.”
“Instructors will often recommend adjustments to your form which will assist with how effectively you’re doing the exercises, ensuring you are engaging the right muscles you are doing the exercise safely.”
Reformer Pilates is also safe during pregnancy.
“Most of our clients attend until the end of their pregnancy and say their recovery was very straightforward because of the strength they gained from Pilates,” says Naike.
And new research suggests Pilates is one of the best forms of exercise to deal with chronic back pain. As reported in the Journal of Physiotherapy, a 2021 meta-analysis showed that Pilates was one of the most effective exercise treatments for reducing pain intensity and functional limitations.
“Nevertheless, people with chronic low back pain should be encouraged to perform the exercise that they enjoy to promote adherence,” says Naike.
While traditional Pilates is performed on a yoga mat and uses predominately body weight as the resistance, reformer Pilates relies on springs and a moving platform for resistance and challenge. The reformer machine may look a bit daunting at first, but newcomers can rest assured that the equipment is safe and easy to use, and the benefits are immediate.
“In reformer Pilates, a frame – called the ‘carriage’ – moves around on wheels and is attached at one end by a set of springs which provides resistance as the platform is moved,” explains Fanny. “There’s also a foot bar and straps, which can be used by the legs and arms, and shoulder blocks.”
“The reformer uses springs to add tension to movements to make them more or less challenging. In clinical Pilates or a rehab setting, we use the springs to assist the client to perform movements that may otherwise be possible unassisted.”
The reformer machine can be harnessed in a variety of ways to benefit strength, flexibility and balance – the majority of these involve pushing or pulling the platform against the spring resistance and controlling the movement back, or holding the platform in place.
Many moves can be executed standing, sitting and even upside down depending on the movement. “The versatility of the machine also means we can continue to challenge even the most experienced Pilates practitioners, often by holding more of the body off the platform or with the springs on a lighter setting, requiring more strength and engagement,” adds Fanny.
While reformer Pilates is accessible to people of any age and fitness level, it’s worth starting with a beginner class or getting a private session to ensure newcomers understand the foundations of Pilates. This will also help them get acquainted with the machine so they understand how their body will respond to the foundation exercises on a moving frame.
“Beginner classes are designed to focus on gaining strength and body awareness,” says Naike. “We keep clients close to the machine and avoid too many balance challenges while they learn about control and alignment, which are fundamental parts of Pilates.”
“Instructors will often recommend adjustments to your form which will assist with how effectively you’re doing the exercises, ensuring you are engaging the right muscles you are doing the exercise safely.”
Reformer Pilates is also safe during pregnancy.
“Most of our clients attend until the end of their pregnancy and say their recovery was very straightforward because of the strength they gained from Pilates,” says Naike.
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