Pilates Movement Monday: Elephant on the Reformer

Pilates group performing Elephant on the Reformer, lengthening hamstrings and strengthening core stability.

The Pilates Elephant is a simple-looking but highly demanding exercise. It stretches the posterior chain while challenging spinal control, abdominals, and shoulder stability.

Purpose

• Lengthens the posterior chain: calves, hamstrings, spinal muscles.

• Strengthens abdominals to support spinal control.

• Improves scapular stability and upper body support.

• Teaches even weight transfer through hands and feet.

Stage One: Classic Rounded Pilates Elephant

• Round the spine, lift abdominals, let the head hang heavy.

• Exhale, press the carriage back by driving through the heels.

• Inhale, return the carriage by lifting the abdominals.

• Keep heels grounded and shoulders stable.

Focus

• Strong spinal flexion.

• Abdominals pulling the carriage forward.

• Avoid pushing only from the legs.

Stage Two: Pike Position Elephant

• Lift sit bones, lengthen the spine into a flat line.

• Chest open, gaze slightly forward.

• Exhale, press the carriage back while keeping the spine long.

• Inhale, return the carriage with abdominal lift.

Focus

• Neutral alignment throughout.

• Contain the ribs, no flaring.

• Maintain scapular stability against load.

Why It Matters: Both versions reinforce posterior chain length and control. The rounded version emphasises stretch with abdominal lift, while the Pike builds strength and stability in a long spine. Together, they balance flexibility and control.