{"id":14591,"date":"2020-05-24T13:44:05","date_gmt":"2020-05-24T11:44:05","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=14591"},"modified":"2020-05-24T14:04:08","modified_gmt":"2020-05-24T12:04:08","slug":"reformer-hamstrings","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/reformer-hamstrings\/","title":{"rendered":"Pilates@home using a home reformer: hamstrings"},"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>HAMSTRINGS<\/strong><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-14593 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-humstrings-01.jpg\" alt=\"reformer\" width=\"566\" height=\"211\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-humstrings-01.jpg 566w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-humstrings-01-300x112.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-humstrings-01-200x75.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/05\/reformer-humstrings-01-400x149.jpg 400w\" sizes=\"(max-width: 566px) 100vw, 566px\" \/><\/p>\n<p>Lie on your stomach on the long box, your arms are at the back edge of the box, feet in the loops.<\/p>\n<p>Inhale and during exhalation flex your knees and pull your ankles as close to your buttocks as you can.<\/p>\n<p>Inhale and return to starting positon. Repeat 5-7 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":14595,"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-14591","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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