Everything You Need to Know About Reformer Pilates
Pilates is a low impact method of exercise that focuses on core control, flexibility, and breath to create balanced, efficient movement. It was developed by Joseph Pilates in the early 20th century.
Traditional Pilates is most often performed on a yoga mat.
On the other hand, reformer Pilates applies these principles to a spring-loaded carriage machine called a reformer. This versatile machine adds adjustable resistance to every motion to better challenge your balance, build full-body strength, and hone concentration in ways a mat alone can't.
Keep reading to learn more about the core principles of reformer Pilates, who it's for, its benefits and risks, and how to get started.
What is reformer Pilates?
Reformer Pilates is a form of Pilates that uses a spring-loaded machine to add resistance and support to classic movements. It follows six core principles:
Concentration: Full mental focus on each exercise.
Control: Precise, deliberate movement.
Centering: Power from the 'core' (deep abdominals, hips, low back).
Flow: Smooth, continuous motion.
Precision: Exact alignment and technique.
Breathing: Coordinated inhale and exhale to energize muscles.
A Pilates reformer is a resistance apparatus with a padded platform called a carriage that moves back and forth on rails. Springs can be adjusted to change the level of resistance.
There's a footbar for pushing off, shoulder blocks to help keep your body in place, and straps or handles you can use with your hands or feet. All of these parts work together to give you a full-body workout that's low impact but builds strength, balance, and flexibility.
Reformer Pilates is most commonly done at Pilates studios, where certified instructors guide small classes using professional equipment. Some gyms also offer reformer classes, though availability can be limited.
If you prefer to work out at home, reformer machines are available to buy in a range of styles and prices. Many brands also offer virtual classes or video tutorials, making it easier to practice at home with proper guidance.
What are the benefits of reformer Pilates?
Reformer Pilates may have several physical, psychological, and metabolic health benefits:
Builds body strength and endurance: Targets the core, arms, legs, glutes, and back while improving stamina using resistance springs.
Improves posture and alignment: Encourages body awareness and spinal support.
Boosts flexibility and mobility: Promotes safe stretching and joint support.
Enhances balance and coordination: Challenges stability on the moving carriage.
Relieves tension and chronic pain: Especially helpful for the back and neck.
May reduce stress-related oxidative damage: This is with regular, moderate-intensity activity.
May improve blood lipid profiles: This includes a rise in HDL 'good' cholesterol and lower insulin levels.
Improves brain health: This may include memory, thinking speed, and concentration.
How does reformer Pilates compare to mat Pilates?
Both types of Pilates provide many health benefits. But there are key differences between the two, which can make one type more appropriate or beneficial for you.
Mat Pilates
Traditional Pilates is usually done on a yoga mat, either at home or in a studio.
PRO LIST
Accessible: Can be done at home with just a mat — no special equipment needed.
More affordable: Free or low cost videos are available online, so no studio fees are required.
Builds foundational strength: Focuses on core control and bodyweight resistance.
Travel-friendly: Easy to take your practice anywhere.
Reformer Pilates
Reformer Pilates is performed using a reformer machine. It's most often performed in a studio or gym, but can also be done at home if you have a reformer.
Pro List
Adjustable resistance: Springs allow for customized intensity and targeted muscle engagement.
Supportive for injuries: The sliding carriage and straps help reduce pressure on joints.
Greater variety: Allows a broader range of movements and exercise options.
Boosts precision: Guides alignment and encourages correct form.
Who is reformer Pilates for?
Reformer Pilates may suit a wide range of people, including beginners, athletes, older adults, and people recovering from injuries or treatment.
For instance, a 2025 study found that soccer players experienced increased agility, passing, and single-leg hopping after following an 8-week Pilates program. The researchers concluded that reformer Pilates, in particular, was more beneficial than mat Pilates.
A 2018 study also found that reformer Pilates may be beneficial for preventing falls in older adults and people with limited mobility by improving posture, strength, and balance.
Lastly, reformer Pilates may help reduce pain, increase function, and improve quality of life in people living with chronic pain, such as back pain and fibromyalgia.
If you're unsure about whether reformer Pilates is right for you, consider speaking with a doctor, personal trainer, or licensed Pilates instructor. They can help you decide whether Pilates is right for you and offer you guidance on the best types of exercises.
What are the possible risks of reformer Pilates?
Reformer Pilates is generally safe, but there are some risks to consider.
Injuries can happen if the equipment is used incorrectly or if exercises are done without proper form. It may also be unsafe for people who:
are pregnant
have a spinal condition
are injured or have just undergone surgery
Consider speaking with a doctor before starting a new exercise regimen to help prevent any possible physical, cardiovascular, or psychological complications.
Examples of a reformer Pilates workout
Reformer Pilates is usually done in a studio or class with an instructor at the front guiding the routine. The workout usually lasts 45 to 60 minutes and includes a warm-up, resistance work, and a cool-down.
There are many different types of classes to suit all abilities. Here are some popular reformer Pilates exercises that you might do:
Footwork: Lying on your back, push the carriage away with your feet, working your legs and glutes while engaging your core.
Leg circles: With your feet in the straps, make controlled circular motions to improve hip mobility and strengthen your core.
Arm springs: Sitting or lying on the carriage, pull the springs through various arm movements to build upper body strength and shoulder stability.
Short spine massage: Lying on your back with feet in straps, roll your spine up and down the carriage, enhancing spinal flexibility and core control.
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