Balanced Body Allegro 2 Pilates Reformer Intermediate 15 min Workout (Shoulder & Core Stability)

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In this Balanced Body Allegro 2 Pilates Reformer intermediate 15 min workout (shoulder & core stability), you will learn techniques to help you stabilize your shoulders and scapulae in various orientations on the Allegro 2 Reformer. This intermediate Pilates workout is all about learning how to utilize the core and upper body together in these full-body exercises. All the exercises I have selected will challenge your shoulder girdle and strengthen your awareness of how to engage your core in various plank positions in this full-body Reformer Allegro 2 workout.

What makes these specific Reformer Pilates full-body stability exercises so effective is the setup of each position. Pay attention to the cues and how to engage more through your center to support the shapes you are making with your body. These exercises will challenge a plank position and help you draw deeper into these intermediate Pilates exercises.

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If you enjoyed this Reformer stability workout and you are looking for a reformer for home use, and you would like a safe and reliable piece of equipment, this Balanced Body Allegro 2 is great! All of my clients own this exact model of the Allegro 2 and love it as It's very user-friendly and easy to adjust.


▷ Bird Dog Allegro 2 Reformer exercise teaches you to feel the posterior oblique sling and the anterior oblique sling to stabilize your body with 1 blue spring on the reformer. The posterior oblique sling is the latissimus dorsi muscle, the opposite side gluteus maximus muscle, and the interconnecting thoracolumbar fascia. The anterior oblique sling is the external and internal obliques, the opposite side adductor muscle, and the connecting adductor abdominal fascia. You are working with both groups in this bird dog exercise. (1 Blue Spring)

▷ Elephant on Allegro 2 Reformer emphasizes overhead shoulder stability and core and spine stability to keep the spine long as you press the legs out and in. The best part of this exercise is to focus on the inward exhale of the carriage coming back to the stopper to feel the abdominals support the spine and shoulders working to push into the reformer bar. (1 Red Spring 1 Blue)

▷ Balance Control Front Allegro 2 Reformer is an intermediate, advanced exercise to challenge the shoulder stabilizers as well as the deeper core muscles. It is a moving version of Front Support on the Mat in Pilates. Make sure you hold an active plank and feel the shoulders push the blocks away without losing the rest of the trunk. (1 Red Spring)

▷ Twisted Oblique Pike Allegro 2 Reformer focuses on shoulder and oblique stability with a moving carriage. Your torso is twisted so you can lower your hips to emphasize more rotation and side flexion of your trunk as you move through this pike exercise on the reformer. (1 Red Spring)

This Stability Workout: You can Perform 2-3 sets of each exercise with 8-10 repetitions.

Breakdown of Balanced Body Allegro 2 Pilates Reformer Intermediate 15 min Workout (Shoulder & Core Stability)

00:00 Intro Balanced Body Allegro 2 Pilates Reformer Intermediate 15 min Workout
02:01 Bird Dog Allegro 2 Reformer
05:29 Elephant Allegro 2 Reformer
08:51 Balance Control Front Allegro 2 Reformer
11:30 Twisted Oblique Pike Allegro 2 Reformer

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