If you’re looking for an exercise that can train your core muscles, improve flexibility, and enhance posture, reformer Pilates can be an ideal workout choice.
Unlike regular mat Pilates, this workout uses a reformer machine, allowing for more varied movements and adjustable resistance levels to match different intensity needs.
Let’s read this article until the end to learn about the benefits of reformer Pilates and how to perform it correctly.
What Is a Reformer Pilates?
Reformer Pilates is a type of Pilates exercise performed using a specialized machine called the Reformer.
The equipment resembles a bed-like frame and is equipped with several components, including a foot bar, a flat platform called a carriage, straps with pulleys, and springs that help adjust the resistance level and difficulty of the movements.
At its core, the movements still follow the principles of mat Pilates. The difference is that you’ll experience added resistance, along with pushing and pulling motions that make the workout more challenging.
In addition, it's important to note that this workout should be done under the guidance of a trained instructor, especially if you're a beginner. This helps ensure that your movements are performed safely and with proper technique.
How to Do Reformer Pilates
To try a Reformer Pilates, you’ll need access to a reformer machine, and it’s best to be guided by a certified instructor. This guidance is important to ensure your movements are safe and performed with proper technique.
In most cases, you'll need to visit a Pilates studio equipped with a reformer machine. A typical Reformer Pilates session consists of several stages:
- Warm-up: The session begins with breathing exercises and light movements, such as footwork while lying on the reformer.
- Main session: This includes a variety of core movements such as leg circles, the hundreds, short spine massage, or elephant pose, all designed to improve strength and balance.
- Cool-down: The session ends with stretching to help relax the muscles and bring the heart rate back to normal.
A Reformer Pilates session usually lasts around 45–60 minutes, depending on your fitness level. For noticeable results, it's recommended to practice two to three times a week.
Benefits of Reformer Pilates
After understanding how the exercise is done, it’s also important to know the benefits you can gain from Reformer Pilates. Here are some of the benefits you may experience when practicing it regularly:
1. Improves Body Balance
Reformer Pilates helps improve body balance through movements on the machine that use springs as resistance. These springs add extra “load” to each Pilates movement, requiring the body to work harder to stay stable.
During the workout, you’ll naturally engage your core muscles to maintain balance. The more frequently you repeat the movements, the stronger your core muscles will become.
This is especially true when certain movements rely on supporting your body with only your knees or feet, as your body will be challenged even more to maintain balance.
2. Improves Flexibility
The reformer machine provides a wide range of motion, allowing you to move more freely throughout each exercise.
Movements like these help improve overall flexibility. In addition, Reformer Pilates is also believed to enhance muscular endurance, especially during exercises that challenge the core and require sustained control.
3. Improves Strength and Muscular Endurance
In Reformer Pilates, you’ll perform pushing and pulling movements using your hands or feet against the resistance of the springs and equipment. This resistance makes your muscles work harder, helping to build overall body strength.
However, there’s no need to worry, as the spring resistance on the reformer machine can also be adjusted according to your ability level.
In Pilates, there is an interesting concept called eccentric muscle contraction. This refers to a muscle remaining active while lengthening under tension, helping to build greater muscle strength and control.
In addition to training the muscles, certain variations of Reformer Pilates movements can also help strengthen the bones.
Tips for Doing Reformer Pilates
To get the most out of Reformer Pilates, there are several important things you should pay attention to to make your workout both safe and effective.
- Consult a doctor: If you have certain health conditions, especially back pain, it’s best to consult a doctor before starting the exercise.
- Choose the right instructor: Make sure your Pilates instructor is certified and experienced to guide you properly.
- Prioritize proper technique: Perform movements slowly and correctly—avoid rushing to reduce the risk of injury.
- Control your breathing: Synchronize your breathing with your movements to make the workout more effective.
- Wear comfortable clothing: Choose outfits that don’t restrict movement so you can exercise freely.
- Stay hydrated: Drink enough water before, during, and after the workout to keep your body well-hydrated.
To see noticeable results, make sure you exercise regularly and always maintain proper technique so your body becomes stronger, more stable, and more flexible.
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