Coordination: Technique, Muscles Worked and Modifications

How to do the Coordination

Lie on your back on the Reformer carriage with the straps in your hands, your elbows bent at ninety degrees, and your knees pulled into your chest.

1. Curl your head and shoulders up from the carriage to look toward your belly.
2. Press your arms straight down toward the mat while simultaneously straightening your legs out at an angle.
3. Hold your arms steady and open your legs slightly wider than your hips.
4. Squeeze your legs back together to engage your inner thighs.
5. Bend your knees back into your chest while keeping your arms straight and your upper body curled.
6. Bend your elbows back to the starting position to complete one full sequence.

• Breath. Teachers cue breathing differently, but you will often inhale to press your arms and legs out, breathe steadily to open and close the legs, and exhale to return to the start.
• Where you feel it. You should feel strong work in your front abdominal muscles and the backs of your arms, along with a squeeze in your inner thighs. You should not feel strain or pinching in your neck or lower back.
• How many. 5 to 8 controlled repetitions

Common mistakes

• Dropping the upper body. Keep your head and shoulders lifted in spinal flexion throughout the entire movement.
• Arching the lower back. Only lower your legs as far as you can while keeping your abdominal muscles engaged and your back stable on the carriage.
• Rushing the leg movement. Take your time to open and close your legs, focusing on the hip adductors rather than relying on momentum.
• Letting the elbows flare out. Keep your upper arms pinned closely to your ribs as you bend and straighten your elbows to better target the triceps.

Make it easier or harder

Easier

• Keep your head resting flat on the headrest instead of holding spinal flexion.
• Perform the arm and leg movements separately to build strength before combining them.
• Keep your legs together and skip the opening and closing motion.

Harder

• Lower your legs closer to the footbar as you extend them, making sure to maintain a stable pelvis.
• Add an extra open and close of the legs before bending your knees back in.

Who should be careful

• If you have osteoporosis or low bone density, or a recent disc injury, ask your clinician whether repeated loaded forward bending of the spine suits you. Many bone health organizations recommend limiting it.
• Lifting the head for a long time can strain the neck. Rest the head on the mat or support it with one hand when the neck tires.
• After the first trimester of pregnancy, many guidelines advise against long periods lying flat on the back. A side-lying or propped version is an alternative.
• Reformer springs and the moving carriage add load and instability. Learn it with a qualified instructor, who can set the springs for your body and goals.

Related exercises

• Backstroke Intermediate
• Down Stretch Intermediate
• Elephant Intermediate
• Long Stretch Intermediate
• The Hundred on the Reformer Intermediate

When to see a doctor or physical therapist

• Sharp or pinching pain in your lower back when extending your legs.
• Severe neck strain or pain that does not improve when resting your head.
• Numbness or tingling traveling down your arms or legs.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught reformer repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.