Feet are the foundation

Footwork on the reformer. A solid exercise in Pilates and often the first exercise done on the reformer in the studio. But have you ever thought about why we do it?

It's not because I'm letting you lie down to exercise. I know many clients enjoy a "restful" start to their session but that's not what it's about. Since having my moonboot on for a torn plantar fascia, I've been thinking more about the importance of our feet. They are the foundation of movement. Knee/hip/back issues can often be tied back to poor foot mechanics/strength.

Your feet are your body's connection to the ground.

The foot contains 26 bones, 33 joints and over 100 muscles, tendons and ligaments that work together to create balance, stability and movement. Every step you take starts with your feet, and if they aren't moving well, the effects can travel up through your ankles, knees, hips, pelvis and even into your spine.

Starting with footwork in Pilates teaches your body how to move efficiently from the ground up. Your feet are in contact with the bar and when you become aware of how your body moves, you'll notice whether one side is working harder than the other. The footwork series in Pilates helps you reconnect with muscles that often become weak from old injuries, lack of use or even wearing high heels.

One of my values at Wellspring Pilates is about "helping people move". It's never about getting better at Pilates. Every time you push the carriage in and out, you are encouraging alignment through your ankles, knees and hips while challenging your core to stabilise your pelvis and spine. You're not simply strengthening your legs; you're teaching your nervous system how to coordinate movement more effectively. This improved coordination carries over into everyday activities like walking, climbing stairs, hiking, playing sport or getting up from a chair.

Footwork also develops body awareness

Different foot positions challenge different muscle groups and encourage healthy movement through the ankles and feet. Many people discover they favour one leg, roll through one foot or have limited ankle mobility. Recognising these patterns is the first step towards changing them.

Quality of movement matters more than complexity of movement

Perhaps the greatest lesson footwork teaches us, is that quality matters more than complexity. A slow, controlled press with good alignment is far more valuable than rushing through advanced exercises. By mastering the basics, you build strength, balance and stability that support every other Pilates exercise and every movement you make outside the studio.

So next time you start with footwork on the reformer, remember that this is not just a warm up. You're creating the strong foundation that allows your entire body to move with greater confidence, efficiency and ease. Because when your feet move well, the rest of your body has the opportunity to follow.

Till next time Wellspringers,

Love Holly

xx