{"id":14553,"date":"2020-05-17T15:29:07","date_gmt":"2020-05-17T13:29:07","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=14553"},"modified":"2020-05-17T15:29:07","modified_gmt":"2020-05-17T13:29:07","slug":"reformer-sleeper","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/reformer-sleeper\/","title":{"rendered":"Pilates@home using a home reformer: sleeper"},"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>LEG &amp; BUTT WORK<\/strong><\/p>\n<p><strong>SLEEPER<\/strong><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-14557 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-sleeper-01.jpg\" alt=\"reformer\" width=\"617\" height=\"188\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-sleeper-01.jpg 617w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-sleeper-01-300x91.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-sleeper-01-200x61.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-sleeper-01-400x122.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-sleeper-01-600x183.jpg 600w\" sizes=\"(max-width: 617px) 100vw, 617px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Lie on your side with the heel of the top foot at the edge of the footbar. Straighten your bottom leg, aligning it with your core. Cross one arm over the chest and hold the shoulder block with the other hand.<\/p>\n<p>Inhale and push away from the bar as much as you can. Exhale and return to starting position. Repeat 7 times.<\/p>\n<p>&nbsp;<\/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, issue 56<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reformers are the most popular piece of Pilates equipment.<\/p>\n","protected":false},"author":1,"featured_media":14555,"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-14553","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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