Series Work Within Classical Pilates

In classical Pilates, there are certain exercises that go together in groupings that are called, series. The series are designed so that the whole is worth more than the sum of their parts. On the Reformer these include, Footwork Series, Rowing Series, Stomach Massage Series, Long Box Series, Short Box Series, Long Stretch Series, Knee Stretch Series, and the Splits Series. On the Mat there is the Abdominal Series and the Side Kick Series. Each exercise in a series should flow seamlessly from one to the next so that the series feels like one continuous flowing movement. As an example, let's take a brief look at Footwork Series..

In both the Reformer and Mat workouts, the exercises start by lying on the back. This is to counter the force of gravity that is constantly pushing down on the body when it is upright. Lying on the back allows the spine to relax and lengthen, for the muscles to work with less tension, and the organs to settle into their places... and this is where we begin with Footwork Seris. Joseph Pilates put a lot of emphasis on the feet. It is important to have flexible, strong feet that propel and support the body properly when standing and in motion.  In the Footwork Series we work the feet in different positions to strengthen and stretch the feet and ankles, and to lengthen and strengthen the legs, glutes, hips, and abdominals. During Footwork Series you want to flow without breaking from one repetition to the next, from one exercise to the next, keeping the Powerhouse engaged as you move out and in, and while changing from one position to the next. As you move from "Toes" to "Arches" to "Heels" to "Tendon Stretch" move the feet together, lifting them off of the foot bar together and placing them in the next position at the same time. Maintain the engagement of the Powerhouse and connections in the body rather than relaxing and walking the feet one at a time into the next position and then regathering all of your connections.  

Joseph Pilates performing Footwork Series on the Reformer