How to Use The PILAT3S Ring, The PILAT3S Ball, and More
PILAT3S is a journey of strength and control, and while the Reformer is the centrepiece of our routines, props are your secret weapon for deepening your practice. By adding additional resistance or support, and challenge, these versatile tools, help you target, challenge and strengthen your muscles and improve stability. Props are used to elevate our signature routines; Align, Tone and Power. Here’s how to master the essentials:
The PILAT3S Ring
More than just a circle, the weighted Flex Ring Toner is a dynamic tool used for that extra burn, resistance and rotation.
Exercise Example: Kneeling Splits with PILAT3S Ring
With knees on the carriage and the PILAT3S ring held in front of your chest, simultaneously press the ring together and push the carriage out to the side into a kneeling split. Use your inner thighs to slowly pull the carriage back. By doing so, you work your inner thighs, glutes, and core, while the weighted ring adds resistance to strengthen the chest, shoulders, and arms.
The PILAT3S Ball
This multi-functional accessory is perfect for enhancing core stability – place it under your lower back for support during abdominal exercises or squeeze it between your knees for added resistance.
Exercise Example: Glute Bridge with PILAT3S Ball
Lie on your back with knees bent and feet flat, placing the ball between your knees. Squeeze the ball and lift your hips until your body forms a straight line from shoulders to knees, then slowly lower back down.
The glute bridge with a ball is a PILAT3S exercise that is performed in all three of our signature routines. It strengthens the glutes and hamstrings while activating the inner thighs and deep core muscles for stability. By squeezing a ball between your knees, you force your inner thighs to engage, preventing your legs from splaying out and improving pelvic alignment. It’s a highly effective exercise for building lower body strength and enhancing core control.
The Springs, The Straps, The Box, and The Footbar
While not traditional “props,” these are integral components of The Reformer that function in a similar way. The Springs provide variable tension, allowing you to adjust the resistance of each exercise. The Straps attach to pegs for arm and leg resistance, enabling a wide range of dynamic movements. The Box provides additional support, stability, or depth, allowing for a broader variety of exercises. The Footbar offers support and resistance to suit every exercise, with four settings to choose from: up, down, to the sky, and all the way.
The Dumbbells
Ranging from 1kg to 3kg, these light weights are central to our Power routines, adding coordination and strength work.
Exercise Example: Ground Lunge Bicep Curl
Begin in a ground lunge with one foot on the carriage and the other foot planted on the floor. While holding weights, bend your front knee to lower into a lunge as you simultaneously perform a bicep curl. Then, reverse the movement to return to the starting position.
This is a powerful compound movement that targets multiple muscle groups at once, strengthening your legs, glutes, and biceps simultaneously. The instability of the carriage adds a challenge to your core and stabiliser muscles, enhancing balance and overall body control.
Incorporating Props into Your Routine
The key to using props is intention. Listen to your body and notice how the added resistance or support changes the exercise. These tools are designed to help you connect more deeply with your movements and achieve a more effective, immersive workout.
Find out more about PILAT3S including our studio locations and details about our routines here.
