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Core & Articulation Foundations
Beginner Core & Articulation ⏱️ 45 mins 📋 7 Exercises
Plan Overview
A welcoming 45-minute beginner session pairing gentle footwork with core scooping and segmental spinal movement. Accessible regressions throughout so new students find their deep abdominals.
Sequence Flow
1
Footwork: Parallel V-Plie
Reps: 10 reps Tempo: 2:2 smooth
Transition: Heels together in V, press out with control
Reformer ⚙️ Springs: 2-3 Red Springs Footbar: High Gear: Normal Headrest: Up
⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with neutral spine variations.)
Focus Cue:
"Keep your knees tracking directly over the center of your toes."
2
Pelvic Curl
Reps: 8 reps Tempo: 3:1 articulate
Transition: Articulate up and down one vertebra at a time
Reformer ⚙️ Springs: 2 Red or 2 Red + 1 Blue Springs Footbar: Medium Gear: Normal Headrest: Up
Focus Cue:
"Peel spine off mat one bone at a time like a string of pearls."
3
The Hundred
Reps: 60 pumps Tempo: Rhythmic breath
Transition: Feet flat on footbar, knees bent if needed
Reformer ⚙️ Springs: 1-2 Blue or Yellow Springs Footbar: High Gear: Normal Headrest: Up
⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with neutral spine variations.)
Focus Cue:
"Inhale 2, 3, 4, 5, Exhale 2, 3, 4, 5. Pump from the back of the arms."
4
Stomach Massage: Round Back
Reps: 6 reps Tempo: 2:2 continuous
Transition: Sit facing footbar, heels lower than toes, spine rounded
Reformer ⚙️ Springs: 2-3 Red Springs Footbar: High Gear: Normal Headrest: Down
Focus Cue:
"Scoop your belly button deeply away from your thighs as you press out."
5
Short Box Series: Round Back
Reps: 6 reps Tempo: 3:3 articulating
Transition: Mount short box transversely, secure feet under strap
Reformer ⚙️ Springs: 1 Red or Blue Spring Footbar: Down Gear: Normal Headrest: Down
Focus Cue:
"Maintain the curve in your spine like you are leaning over a beach ball."
6
Feet in Straps: Leg Circles
Reps: 6 circles each Tempo: 2:2 smooth
Transition: Remove short box, lower footbar, attach long straps to feet
Reformer ⚙️ Springs: 2 Red Springs Footbar: High Gear: Normal Headrest: Up
Focus Cue:
"Only make circles as large as you can maintain a quiet, still pelvis."
7
Mermaid
Reps: 4 each side Tempo: 3:1 flowing
Transition: Release straps, sit side-saddle, shin against shoulder rest
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: High Gear: Normal Headrest: Up
⚠️ Caution: Shoulder Impingement (Limit arm range of motion on side-bend if pain occurs.)
Focus Cue:
"Keep both sitbones grounded into carriage mat throughout side-bend."