The Pilates Reformer is one of the most versatile and effective pieces of equipment in any studio. For beginners, it can seem complex at first glance with its springs, straps, and sliding carriage. But once you learn a few fundamental exercises, you will quickly discover why the Reformer is beloved by practitioners of all levels.
1. Footwork
Footwork is typically the first exercise you will do on the Reformer. Lying on your back with your feet on the foot bar, you press the carriage out and control it back in. This exercise builds leg strength, teaches proper alignment, and helps you understand the spring resistance system. Your instructor will guide you through different foot positions — parallel, V-stance, and wide — to target different muscle groups.
2. The Hundred
A cornerstone of any Pilates practice, The Hundred on the Reformer adds a new dimension with the straps. Holding the straps while pumping your arms builds deep core endurance and gets your blood flowing. It is a wonderful warm-up exercise that challenges your abdominals while teaching breath control — five counts in, five counts out.
3. Coordination
Coordination challenges you to move your arms and legs in sync while maintaining a stable core. From a curled-up position, you extend your arms and legs simultaneously, open and close your legs, then bend everything back in. It is one of those exercises that looks simple but will have your entire body working together.
4. Long Stretch
Think of a moving plank and you have Long Stretch. With your hands on the foot bar and feet on the headrest, you press the carriage out and pull it back in using your core and upper body. This exercise builds incredible full-body strength and stability, and it is a great introduction to weight-bearing work on the Reformer.
5. Mermaid Stretch
Every good workout should include some stretching, and the Mermaid is a beautiful way to open up your side body. Sitting sideways on the Reformer, you use the foot bar to guide a deep lateral stretch. It feels incredible after a challenging session and helps improve your spinal mobility.
Ready to Try These Exercises?
The best way to learn the Reformer is with an experienced instructor by your side. Book a private introductory session and we will guide you through each of these exercises with personalized attention to your form and alignment.
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