AG Pilates

THE HUNDRED ON THE REFORMER — beginner’s guide

One of the first exercises you’ll learn in classical Pilates, and one you’ll keep coming back to forever. Here’s how to get it right from day one:

1. SETUP
Lie back on the carriage, headrest up, straps in hand. Hips and ribs stay glued to the carriage the whole time — no arching.

2. THE POSITION
Curl your head and shoulders up, eyes to your thighs. Legs extend to your working height (higher = easier, lower = harder — start high while you build control).

3. THE PUMP
Arms pump up and down in small, strong beats — think stirring a thick pot, not flapping. Inhale for 5 pumps, exhale for 5. Aim for 10 rounds = 100 beats.

4. THE #1 BEGINNER FIX
If your neck is screaming or your lower back is lifting off the carriage — stop, reset, and bring your legs higher or bend your knees. Range comes later. Control comes first.

Small, precise, powerful. That’s classical Pilates.

AG Pilates Studio, Mascot

Want to learn it properly, one-on-one? Book a consultation — link in bio.

How to adjust the Reformer for The Hundred, Leg Circles and Frog?

We keep same previous adjustments for the Foot bar and Headrest, just change the amount of springs to 2 springs (1 heavy / red + 1 medium / green).

The transition from the Footwork to the Hundred is basically just take off 2 springs, get the ropes and start.

Learn more at AG Pilates Studio

Book your initial consultation today - Link in bio

Strength After 45 - Classical Pilates Event - 8th August

Join us on Saturday 8th August for Strength After 45, a Classical Pilates Event designed specifically for adults 45 and over.
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Under the expert guidance of Alan Garcia, you will discover how the original Pilates method builds real strength, improves posture, and enhances your vitality at every stage of life.
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This is your opportunity to experience Classical Pilates the way Joseph Pilates intended, precise, purposeful, and built around you.
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We look forward to seeing you there!

Learn more or reserve your spot in our website - Link in bio

How to Perform the Footwork Correctly:

Four positions, one exercise: toes, arches, heels, and tendon stretch. Each targets the legs and feet differently while training pelvic and spinal stability against resistance.

Beginner setup: 4 springs (2 red, 2 green)
10 reps per variation
Exhale on the press out, inhale on the return
Start at tempo 4 for control, progress to tempo 2 once form is consistent

A foundational exercise that teaches control before speed.

Want to learn more about Classical Pilates at AG Pilates Studio? Start today - book your initial consultation, link in bio.

How to adjust the Reformer for Footwork?

Adjust the Foot bar at the middle level, 4 springs for beginners (2red + 2 green), progress to 6 springs for intermediate and advanced level, and the Headrest on higher level.

Stay tuned, next video I will teach you how to perform the Footwork Exercise correctly.

Learn more about Classical Pilates at AG Pilates Studio.

Start today booking your initial consultation. - Link in bio

How to start Classical Pilates on Reformer?

We learn the Introductory Reformer starting from the Footwork, an exercise to warm up body and mind. This program has 20 exercises designed to build the foundations for the next level.

Learn more about Classical Pilates at AG Pilates Studio.

Book your initial consultation in our website- link in bio

Classical Pilates at AG Pilates Studio.

The true Classical Pilates method, performed on the full original apparatus: Reformer, Wunda Chair, Ladder Barrel, and Mat. Every session guided closely and professionally by studio owner Alan Garcia.

Want to learn the real classical method?

Book your initial consultation, link in bio. 📲

People often ask what actually separates Classical Pilates from Reformer-only studios.

In this video I break it down, the full Apparatus System (Reformer, Cadillac, Chair, Barrel), programs personalized to each client, and following Joseph Pilates’ original sequence and the six founding principles: Breathing, Centring, Concentration, Control, Flow and Precision.

That’s what “Classical” actually means.

Book your free consultation. Link in bio. 📲

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The “Control Balance Step Off” is a classical Pilates exercise performed on the Reformer, designed to challenge spinal articulation, hamstring flexibility, and advanced core control.

In this video, I demonstrate the exercise step by step, focusing on proper technique, from the initial setup to the controlled transition into balance and the precise step off.

This is an advanced movement that should be approached progressively, always respecting control, alignment, and individual limitations.

I’m Alan Garcia, with over 20 years of experience in Classical Pilates, teaching the original Joseph Pilates method every day at AG Pilates Studio.

My goal is to help each student build strength, mobility, and control with precision and safety.

If you want to learn real Pilates with a strong foundation and consistent progress, this is the way.