ZOA Cat Back
Reformer Pilates how-to and muscles worked in 3D
Send the opposite leg backwards while bringing the rib cage and pelvis closer together.
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Preparation
Support both hands in front and place the selected knee on the cushion. Support the opposite foot behind you and level the pelvis.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Support both hands in front and place the selected knee on the cushion. Support the opposite foot behind you and level the pelvis.
Breathing example: Breathe comfortably
2. Movement
Send the opposite leg backwards while bringing the rib cage and pelvis closer together.
Breathing example: Exhale
3. Observe
Use the supporting knee as a reference for pelvic position.
Breathing example: Keep breathing
4. Complete the cycle
Maintain trunk position as the extended leg returns.
Breathing example: Inhale
Observation points
Use the supporting knee as a reference for pelvic position.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is ZOA Cat Back. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.