Reformer Pilates is a specialized workout that uses a machine called the reformer to add resistance to traditional Pilates exercises. The reformer consists of a carriage (the main portion) that moves along rails, with springs providing varying levels of resistance.
While the large piece of equipment was once was reserved for boutique fitness studios, they are becoming increasingly accessible. Rental options and smaller, more affordable versions have made them a viable at-home workout option.
And they are popular for a reason: Reformer workouts create a challenging, yet low-impact, way to improve your overall fitness. This machine provides a full-body workout that improves strength, flexibility, coordination and balance. The exercises performed on the reformer are designed to lengthen and strengthen the muscles without adding bulk, focusing on core engagement and slow and controlled movements.
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Benefits of Reformer Pilates
The benefits of Reformer Pilates is an extensive list. It is particularly effective for improving core strength, which supports better posture and reduces back pain. The controlled movements and resistance help in building lean muscle, increasing flexibility, and enhancing body awareness to avoid injury. Reformer workouts can also be modified to suit various fitness levels, making it accessible for beginners to advanced athletes. Plus, it’s often recommended for those recovering from injuries, as it allows for a safe and controlled rehab process.
Pilates Reformer Exercises
If you are curious about Reformer Pilates, the exercises below are a great introduction. Each exercise focuses on control, precision, and proper alignment so you can really get a feel for the workout.
Adjusting the springs helps to increase and decrease resistance. Many instructors recommend all springs for footwork, but I like to start off with two red springs. In general, less resistance like a blue and yellow spring, are better for hands in the straps and planks, and heavier springs are better when doing leg work that works both legs at the same time.
Footwork
Start by lying on your back on the reformer with your head on the headrest and feet on the footboard. Position your feet hip-width apart with your toes on the footboard, and press against the footboard. Engage your core. Inhale as you bend your knees, bringing the carriage in toward you, and then exhale as you press the carriage back out, straightening your legs. Repeat for 10 reps, focusing on controlling your movements. Then move on to two more foot positions and repeat. You can lower your feet so that the arches are on the footbar, then you can do a set with your heels on the footbar.
The Hundred
Lie on your back with your legs in tabletop position (knees bent, feet off the machine). Grab the straps with your hands, arms extended. Lift your head, neck, and shoulders off the reformer while engaging your core. Pump your arms up and down while inhaling for 5 counts and exhaling for 5 counts. Continue for a total of 100 counts.
Frog
Lie on your back and place your feet in the straps, legs extended straight up. Open your legs wide to the sides (like a frog) while keeping your feet in the straps. Inhale as you open, and exhale as you press them in front of you at a 45 degree angle and bring them back together. Make sure to keep your core engaged throughout the movement. Repeat for 10 reps.
Circles
Begin with your feet in the straps with legs extended, draw small circles in the air with your legs. Start with your legs extended at about a 45 degree angle and open out, around, and up. Keep your core tight and avoid using momentum; focus on controlled movements. Repeat 10 times. Then, reverse the circles and repeat 10 times.
Hug a Tree
Sit with your low back against the shoulder blocks and grab the long loops. Facing forward in a cross-legged position, reach the arms up to shoulder height out to your sides. Exhale as you press the arms towards each other at the center of your body, keeping the arms straight as if you are hugging a tree. Inhale to return to the starting position, and repeat 10 times.
Chest Expansion
Sit tall on the reformer with your feet flat on the footboard. Hold the straps with your arms extended and pull them back while opening your chest, then return to the starting position. Repeat for 10 reps.
Long Stretch
Start in a plank position with your hands on the footboard and your feet on the carriage. Push the carriage out by engaging your core, maintaining a straight line from head to heels. Then, pull the carriage back in using your core strength. Focus on stability and control throughout the movement. Repeat for 10 reps.
Seated Side Twist
Sit in a cross-legged position on the reformer with the left side of your body closest to the shoulder rests. Pick up the straps and hold onto the long loop with both hands at your chest. Sit up tall, and take a deep breath in. Exhale as you twist from your waist engaging your core and trying to pull from your abs to move your torso to the right. Inhale and come back to center. Repeat for 10 reps to this side, then return the straps. Switch sides and repeat for 10 reps.
Shaving
Sit cross legged or kneel facing forward on the reformer. Reach behind you to grab the long loops. Bring your hands in the long loops up to your forehead with palms facing out. Make a triangle, and open your elbows out. Exhale as you press the hands and straps forward at a diagonal working the backs of your upper arms and keeping your core tight. Then inhale to come back to the starting position. Repeat 10 times.
Mermaid Stretch
Sit on the reformer with your left shin touching the shoulder rests and your right thigh parallel with the side of the reformer. Reach your right hand for the footbar and keep your sitz bones planted on the reformer. Press the footbar away from you as the carriage glides to the left, feeling a stretch in the left side of your body. You can reach your left arm up and over for more of a stretch. Repeat 5 times, and then turn around and repeat on the other side.