{"id":14206,"date":"2020-03-23T20:07:01","date_gmt":"2020-03-23T18:07:01","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=14206"},"modified":"2020-03-23T20:07:01","modified_gmt":"2020-03-23T18:07:01","slug":"reformer-hug-a-tree-2","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/reformer-hug-a-tree-2\/","title":{"rendered":"Pilates@home using a home reformer: hug a tree"},"content":{"rendered":"<p>Reformers are the most popular piece of Pilates equipment.<!--more--><\/p>\n<p>With its system of springs and ropes, a Reformer provides both resistance and assistance to the exercises. This expands the variety of exercises you can do and allows them to be easier or more difficult, depending on your needs.<\/p>\n<p><strong>HUG A TREE<\/strong><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-14208 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/03\/reformer-hug-a-tree.jpg\" alt=\"reformer\" width=\"500\" height=\"172\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/03\/reformer-hug-a-tree.jpg 500w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/03\/reformer-hug-a-tree-300x103.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/03\/reformer-hug-a-tree-200x69.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/03\/reformer-hug-a-tree-400x138.jpg 400w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p>Starting position: Sit in a cross-legged position on the long box facing the foot bar with the handles behind you. Grasp a handle in each hand and extend your arms out to the sides at chest height.<\/p>\n<p>Contract your chest muscles and bring the handles together in front of you. Pause, then slowly return to the start position.<\/p>\n<p>CUES:<\/p>\n<p>\u2013 Your arms should be parallel to the carriage<\/p>\n<p>\u2013 Keep your pelvis and spine neutral<\/p>\n<p>\u2013 Imagine \u201cballet arms\u201d<\/p>\n<p>Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar &amp; Conference Lecturer, Pilates Master Trainer \u201c<a href=\"https:\/\/www.athenstrainers.gr\/athenstrainers-ultimate-pilates-system\/\">AthensTrainers\u00ae Ultimate Pilates System\u00ae<\/a>\u201d, Member of Pilates Method Alliance (PMA), \u00a0Member of European Lifestyle Medicine Organization (ELMO), <a href=\"https:\/\/www.dnafit.com\/gr\/\">DNAFit\u00ae<\/a>\u00a0 Certified Trainer, General Manager &amp; Owner of AthensTrainers\u00ae<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-9636 size-thumbnail\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p><em>Models: Foteini Alexopoulou and Konstantina Bakara, AthensTrainers\u00ae Associates<\/em><\/p>\n<p><em>Clothes: DANCEDREAMS VICKY ZORBA Equipment: HOME REFORMER BENDIS PILATES by BODYBUILDING CLUB<\/em><\/p>\n<p>Source: Body Magazine, issue54<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reformers are the most popular piece of Pilates equipment.<\/p>\n","protected":false},"author":1,"featured_media":14210,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[2562,3158,2806,2805],"class_list":["post-14206","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-pilates-en","tag-pilates-reformer-en","tag-reformer-en","tag-reformer-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - 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