Everything You Need to Know About Reformer Pilates

By Portia Page
Education Curriculum Coordinator for Balanced Body

Reformer Pilates is a comprehensive fitness system that uses the Pilates Reformer, a unique piece of exercise equipment that enhances strength, flexibility, and posture. This sophisticated apparatus is outfitted with a sliding carriage, springs, ropes with handles, and a footbar to provide resistance and support for a variety of movements. This makes Reformer Pilates an ideal choice for beginners and seasoned practitioners alike.

How is Reformer Pilates Different?

Mat Pilates, the original workout created by Joseph Pilates, focuses on core strength and flexibility using body weight and additional props for resistance. Reformer Pilates introduces adjustable resistance through the springs on the Reformer, along with the sliding carriage to aid motion. This method offers a broader range of exercises targeting specific muscle groups more effectively.

Since resistance can be tailored to challenge you as you progress, it makes it a suitable alternative for all fitness levels. The Reformer’s structure supports the body in alignment and helps execute movements more accurately, providing immediate feedback on your form. In other words, the Reformer informs the user where they need to pay attention, shift their position, change the springs, or modify the exercise.

Benefits of Reformer Pilates

Thanks to its versatility and the ability to customize workouts for different skill levels, the Pilates Reformer offers an array of benefits, including:

1. Enhanced Core Strength and Stability

The Reformer’s resistance challenges your core muscles, including the deep abdominal muscles, to promote better posture and spinal alignment.

2. Improved Flexibility and Range of Motion

Regular sessions can promote increased flexibility, as the machine’s design encourages elongated and controlled movements.

3. Full-Body Workout

Reformer Pilates provides a comprehensive workout that targets every major muscle group. Exercises like Supine Armwork target the upper body while working the legs, hips, and abdominal muscles.

4. Low Impact but High Efficiency

Ideal for those seeking a gentle yet effective workout, it’s particularly beneficial for injury rehabilitation, pre- and postnatal fitness, balance training for active agers and seniors, and for athletes who want to enhance their performance without straining their joints.

5. Personalized Workout Experience

With the ability to adjust resistance, the Pilates Reformer allows you to customize your workout to your unique fitness level and goals. Additional Reformer accessories like the sitting box and padded jumpboard allow you to make it a more personal journey towards better health and fitness. Small props like the TOGU Ball and Pilates-Arc also offer unique stability challenges and exercise modifications.

How to Get Started with Reformer Pilates

For those new to the Pilates Reformer, we recommend starting with an introductory class or private session. A certified Pilates instructor will ensure you use the equipment safely and effectively. As you become more comfortable, you can explore group classes or more advanced techniques to continue challenging yourself.

What to Expect in Your First Session

At your first Reformer Pilates session, the Pilates instructor will introduce you to the Reformer and its parts including the footbar, springs, seat, and loops. You’ll learn how to position yourself on the machine and properly engage your muscles. Expect a mix of familiar exercises, like variations of leg circles,lunges, squats, and sit-ups, and new movements that are unique to the Reformer.

Frequently Asked Questions About Reformer Pilates

What kind of workout is Reformer Pilates?

Reformer Pilates is a low-impact, full-body workout focusing on core strength, flexibility, balance, and coordination. It involves precise movements using the Reformer and breathing techniques to enhance physical and mental wellness and awareness.

Is Reformer Pilates different than Mat Pilates?

Yes, Reformer Pilates differs from mat Pilates primarily in the Reformer machine, which provides adjustable resistance through its springs. This allows for a wider variety of exercises and the ability to target specific muscle groups differently than Pilates mat, which relies solely on body weight for resistance.

What equipment do you need for Reformer Pilates?

The primary equipment needed for Reformer Pilates is the Pilates Reformer machine. The Reformer is equipped with springs for resistance, a sliding carriage, ropes, a footbar, and other elements. Some exercises may also incorporate additional accessories like Pilates rings, a sitting box, or resistance bands.

Can beginners do Reformer Pilates?

Absolutely! The Pilates Reformer is suitable for individuals of all fitness levels, including beginners. The moving carriage provides support and also challenges balance and the springs offer resistance that help to support and challenge when necessary for movers of all skill levels. It’s recommended to start with beginner classes or private sessions to learn the basics and proper techniques under the guidance of a certified Pilates instructor.

How often should you do Reformer Pilates to see results?

For optimal results, practicing Reformer Pilates 2-3 times per week is recommended. Consistency is key, as with any fitness regimen, and incorporating the Pilates reformer into your routine can lead to noticeable improvements in strength, flexibility, and overall well-being. Sessions of 30-60 mins on a regular basis will garner noticeable results in a relatively short time.

What should I wear to do Reformer Pilates?

Wear comfortable, form-fitting clothing that allows for a full range of motion without being loose enough to get caught in the Reformer’s parts. It’s also common to practice Reformer Pilates barefoot or in socks with grips on the bottom for stability and grip on the Reformer.

Can you do Reformer Pilates at home?

Yes, you can do Reformer Pilates at home if you have the space and budget to invest in the equipment. A home machine is the perfect solution when outside classes don’t fit your schedule or budget, even if you’re already a member of LifeTime, LA Fitness, or the local YMCA. Look for a Reformer that is easy to set up and store away, like Balanced Body’s Metro IQ® Reformer.

It’s beneficial to receive instruction from a certified Pilates instructor first to ensure proper form and technique; then, you can get all the benefits of Pilates Reformer workouts without leaving your home.

About the Author

Portia Page is a teacher, international presenter and author and has been in the fitness industry 33 years. An Educator and the Education Curriculum Coordinator for Balanced Body, the author of Pilates Illustrated, Portia is ACE, NASM and AFAA certified, a RYT® 200 with Yoga Alliance, as well as a Nationally Certified Pilates Teacher and CEC provider through NPCP. She is also a Cancer Exercise Specialist and studied under the Cancer Exercise Training Institute (CETI).