written by Kathy Celardo, Pure Pilates Instructor
Semi-Circle on the Reformer is a multifaceted exercise, enhancing core strength while delivering fluid movement throughout the spine. It not only targets the hip flexors, fostering greater flexibility, but also stretches the front of the thighs, all while promoting improved shoulder stability.
Semi-circle is one of my favorite Pilates exercises, often serving as the finale to my workout, providing a delightful stretch. What draws me to this exercise is the articulation of the spine as it moves with the carriage. I not only get a satisfying stretch for my quads and shoulders but it also leaves me feeling refreshed, thanks to the seamless flow of movements: bridge, pelvic lift, and tailbone drops.
While the exercise may initially seem daunting, breaking it down into manageable steps is key to preparation. This is where the beauty of Pilates shines through,all exercises interconnect. To ready yourself for the Semi-Circle, consider practicing bridging on the mat, thigh stretch on the cadillac or reformer, and tabletop on the chair.
