Reformer pilates instructor cues often sound like a foreign language in your first classes. When the instructor says "close your ribs," "lengthen your spine," or "don't let the springs clank," you can't quite tell what to do; you glance at the person next to you and try to copy them. In this article we unpack the most common phrases one by one, explain which sensation each refers to in the body, and show how you can interpret them in your own practice.

Why are cues short and full of imagery?

In a group class the instructor doesn't have time for a long technical explanation on every exercise. So cues fall into two types: anatomical ones ("draw your shoulder blades down") and image-based ones ("a string is pulling you up from the crown of your head"). The anatomical phrase tells you what should move; the image describes how that movement should feel. Both lead to the same goal through different doors.

Some people connect with an image immediately, while others feel nothing until they hear the name of a bone or a muscle. Noticing which works better for you changes how much you get out of class in a meaningful way. If a cue feels meaningless to you, the problem isn't you; that phrase simply doesn't match the way you learn.

Another function of imagery is that it doesn't trap your attention in a single muscle. A phrase like "a beam of light is reaching forward from your knee" helps you think of the hip, knee and ankle in one line. An anatomical instruction usually points to one spot. That's why instructors alternate between the two languages during class: one shows the detail, the other shows the whole.

The most common cues about the trunk

"Close your ribs"

When you lie on your back and raise your arms overhead, the lower ribs flare forward and the arch in your lower back deepens. With this cue the instructor wants the front ribs to draw gently toward the pelvis. It's easiest on an exhale: as you let the breath go, you feel the ribs soften and your back spread a little more onto the mat. The goal isn't to brace your belly hard but to stack the rib cage back over the pelvis.

"Lengthen your spine"

This cue usually comes in seated exercises and long-trunk positions. It doesn't mean forcing yourself upright; it means growing in two opposite directions, from the crown and from the tailbone, as if space were opening between the vertebrae. If your shoulders are creeping toward your ears, you've overdone it; the neck should stay relaxed.

"Draw your navel to your spine"

This is an old phrase that's still widely used. Many instructors now say it more softly, as "gently gather the lower belly in." The aim isn't to suck the belly in so hard that you can't breathe; it's to let the deep abdominal muscles provide light support. If you can talk and breathe comfortably, you're at the right dose.

Breathing cues belong to this group too. When you hear "send the breath into the sides of your ribs," the rib cage is meant to expand not only forward but also sideways and back. If you place your hands on the sides of your lower ribs and feel your palms pushed gently outward as you inhale, you're in the right place. This way of breathing keeps abdominal support while giving the trunk volume, and it makes it easier to hold a rhythm through long series.

Cues about shoulders, hips and feet

Beyond the trunk, a few patterns come up again and again. Once you understand them, you'll follow the flow of class much more easily:

“Kürek kemiklerini cebine koy”: omuzların kulaklardan uzaklaşması ve kürek kemiklerinin sırtta hafifçe aşağı kayması.
“Kalçalar sabit”: bacak hareket ederken leğen kemiğinin sağa sola ya da öne arkaya devrilmemesi.
“Topukları birleştir, dizleri yumuşat”: footwork sırasında iç bacağın çalışması ve dizlerin tam kilitlenmemesi.
“Ayak tabanının tamamıyla it”: ağırlığın yalnızca parmaklara ya da yalnızca topuğa yığılmaması.
“Yayları duyma”: carriage dönüşte çarpmadan, kontrollü biçimde yerine gelsin.

The last point matters most. The metallic sound as the carriage comes back tells you that you've let go of the return phase. On the reformer, resistance works in both directions, and muscular control continues on the way back. A quiet return is a sign that your muscles are working while they lengthen, too.

Tempo cues deserve their own mention as well. A cue like "out for two counts, back for three" aims to increase muscle control by lengthening the return phase. While the instructor counts, you can count silently too, or let your breath stand in for the numbers. On days when you can't keep the tempo, dropping the spring by one level or shrinking the range of motion is the most practical way to protect the rhythm.

Some cues are about the machine. Phrases like "lower the footbar one notch" or "don't lean into the shoulder blocks" point to the equipment settings more than to your body. These settings vary from person to person depending on height, leg length and joint comfort; you don't have to use the same setting as the person next to you.

What should you do when a cue doesn't land?

If you hear the same phrase three times and still nothing changes, you can try a few small experiments. First, slow the movement down; speed often masks sensation. Then close your eyes and focus only on that area. If it still isn't clear, ask the instructor briefly after class or at a suitable moment. A good instructor knows how to say the same thing in other words or with a light touch.

Another method is to test a cue against its opposite. If the instructor says "drop your shoulders," first lift your shoulders deliberately toward your ears, then let them go. Experiencing the exaggerated version once shows you far more clearly where the right position is. This small contrast game is especially useful for areas that are hard to feel, such as pelvic and rib alignment.

If there's a limit you're not comfortable with when it comes to hands-on cueing, it's completely natural to say so up front. The instructor can switch to verbal explanation or demonstrate on their own body. Stating your boundary doesn't disrupt class; it actually builds a safe learning environment.

Translating cues into your own vocabulary

After a few weeks, some phrases develop personal meanings for you. For example, "close your ribs" might come to mean "let my back grow heavy on the mat." Jotting these personal translations in your phone after class helps you find the same sensation faster next time. That way the instructor's voice stops being a list of commands and becomes a conversation you have with your body.

The same process plays out in the small-group reformer classes at O'Wellness Dragos: in the first weeks you hear a lot, and over time only the few cues you actually need remain. That simplification is one of the most concrete signs that you're progressing.

Repeating cues outside of class also speeds up learning. During the day, checking whether your ribs are sitting over your pelvis while you're at your desk, or trying to lengthen your spine in two directions while you wait for the elevator, takes only a few seconds. These small repetitions help your body remember what the instructor's words refer to the moment you hear them in your next class.

Signals to pay attention to

If you feel sharp pain, numbness, or tingling while applying a cue, stop the movement and let the instructor know. Those sensations are not a "work harder" signal. If you have a known lower back, neck, or joint issue, the healthiest path is to consult your doctor before starting reformer class and share your situation with the instructor.

Frequently Asked Questions

Do I need to apply every cue at the same time?

No. Focusing on one or two points at a time is enough. The rest become habits over time and happen on their own without demanding attention.

If the instructor keeps correcting me, am I doing it wrong?

A correction isn't criticism; it's part of learning. The instructor's attention on you shows they want to make the movement more effective.

Do I have to know the English terms?

Not at all. Words like footwork or carriage become familiar quickly, and asking about a term you don't understand is always natural.

Understanding Instructor Cues in Reformer Class: What Does 'Close Your Ribs' Mean?