Improve strength & balance with Reformer Pilates

Reformer Pilates is a form of Pilates performed on a specialized machine called a reformer. The reformer uses springs, a moving carriage, pulleys, and adjustable bars to add resistance or support during exercises.

This allows for smooth, controlled movements that strengthen your muscles, improve alignment, and increase mobility.

Besides the reformer machine there are other machines and tools that can be used as well. Some examples are trapeze tables with bars straps and trapezes, magic circles rings for added resistance, and also other accessories like resistance bands and hand weights.

Unlike mat Pilates, which relies mostly on bodyweight, the reformer provides variable resistance, making the workout scalable for beginners to advanced performers.

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Here are some examples of different exercises you can do in a Reformer Pilates session:

• Knee Stretch Series (Round back, flat back, knees off)

  - Hands on the footbar, knees on the carriage. Great for core, hip flexors, and shoulders.
  
  

• Plank to Pike

  - Feet on the carriage, hands on the platform. Pull the carriage in using your abs to lift the hips into a pike.

  
  

• Side-Lying Leg Press

  - Lying on your side on the carriage, pressing the footbar away with one leg.

  
  

• Rowing Series (front & back)

  - Sitting on the carriage using the long straps to row.

  
  

• Leg Circles

  - Feet in straps, circling to mobilize hips.

  
  

• Hamstring Curl with feet in straps

  - Lying on the carriage, pulling the straps toward your glutes.
  
  

• Standing Squat with straps

  - You stand on the reformer platform or carriage, feet hip-width apart, drop into a squat, and pull the straps toward you

There are a lot of benefits when it comes to Reformer Pilates, as well for strength as for flexibility and balance.

The workout is fun strength training that you can adapt for all fitness levels, depending on your strength, thanks to adjustable springs and straps.

Here are some examples of the benefits you get from Reformer Pilates:

• Improved overall strength, with a lot of focus on core

• Enhances posture

• Increases flexibility and joint mobility

• Improves balance and coordination

• Can help reduce back pain through deep core engagement

• A lot of variety and many different muscles worked

If you are interested to learn more Pilates, check out our articles on Pilates exercises for home workout, Wall Pilates and Power Pilates.

Reformer Pilates is a true full body workout. The machines moving carriage, springs, straps and the multiple body positions used, requires stability, control and strength. Even if you during an exercise, target one area, many other muscles work at the same time to support the movement.

Here are just a few examples of muscles that are worked during Reformer Pilates:

• Core - the foundation of almost every reformer exercise
  
  

• Lower body muscles like:

  - glutes
  - quads
  - hip flexors
  - thighs

  
  

• Upper body like

  - shoulders
  - back
  - chest
  - biceps
  - triceps

To sum it up, Reformer Pilates is a full body workout that combines strength, flexibility, mobility and balance.