A full-body sculpting sequence for strength, grace, and alignment.

At The Pilates Edit, we believe in tools that support your flow and elevate your strength — without complexity or clutter. This signature Reformer Flow is designed to bring the feel of a full studio session into your space, using just one compact essential: the Multifunctional Fitness Board.

This 25-minute workout is low-impact, all-levels, and intentionally structured to challenge your body while calming your mind.

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🧘♀️ What You’ll Need:

• The Pilates Edit Multifunctional Fitness Board

• A mat or soft surface

• Optional: ankle weights for extra burn

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🔥 Warm-Up (3–5 mins)

Goal: Wake up the core, connect to breath, prep joints.

1. Plank to Pike (10 reps)
Start in a strong plank, hands on the board handles.
Use the slider to lift your hips into a pike, keeping legs straight and core engaged.
➤ Exhale at the top to deepen core connection.

2. Standing Roll Down (3 slow reps)
Stand tall, then roll down vertebrae by vertebrae, reaching hands toward the board.
Engage abs to roll back up slowly.
➤ Focus on spinal articulation and breath.

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🌿 Core & Stability (7–10 mins)

Goal: Fire up the midsection, improve control, engage the hamstrings.

3. Supine Leg Slides (10–12 reps)
Lie on your back, heels on the board, knees bent.
Press feet into board and slide out with control — then return.
➤ Keep spine neutral, core active.

4. Mountain Climbers (2 x 30 seconds)
Hands on board handles in plank, alternate driving knees forward.
➤ Move quickly but keep hips low.

5. Kneeling Ab Rollouts (8–10 reps)
From knees, place hands on board and slowly slide it forward.
Stop just before you lose core control, then return.
➤ Modify by shortening your range.

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💪 Upper Body Focus (5 mins)

Goal: Sculpt the arms, chest, and triceps while maintaining alignment.

6. Push-Up to Slide (8 reps)
Lower into a push-up, then at the top, slide one arm forward.
Alternate sides with each rep.
➤ Move slowly for control, not speed.

7. Tricep Dips (10–12 reps)
Sit with hands behind hips on board edge, elbows pointing back.
Lower and lift the body using your arms.
➤ Keep shoulders down and back.

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🍑 Lower Body & Glutes (5–7 mins)

Goal: Strengthen legs, tone glutes, stabilize hips.

8. Reverse Lunge Slides (10 reps each leg)
Front foot grounded, back foot on board.
Slide into a deep lunge, then press to return.
➤ Square your hips and engage core for balance.

9. Side-Lying Leg Press (10–12 reps each side)
Lie on your side, top foot on board.
Extend leg out using the slider, then return with control.
➤ Targets outer glutes and thigh stabilizers.

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🧘 Cool Down (3–5 mins)

Goal: Restore length, calm the nervous system, release tension.

10. Child’s Pose on Board (Hold 30–60 sec)
Knees wide, arms on board, gently slide forward to stretch spine.
➤ Breathe deeply into the low back.

11. Seated Forward Fold (Hold 30–60 sec)
Legs extended on board, inhale to lengthen, exhale to fold.
➤ Let go and soften through the back of the body.

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🌸 Final Thoughts

This Reformer Flow offers the perfect balance of sculpt, stretch, and strength — all from the simplicity of your home. Whether you're in your morning movement ritual or winding down from the day, your board is your studio, your reset, your space to come back to center.

✨ Ready to move with intention?
Shop the Multifunctional Fitness Board → https://thepilatesedit.shop/products/pilates-reformer-board 
Explore the full edit →https://thepilatesedit.shop/collections/%E2%9C%A8-the-pilates-edit-collection