Reformer Pilates exercises are a great way to build strength, flexibility and overall body control. Using the Pilates reformer, a versatile piece of equipment designed by Joseph Pilates, these exercises challenge your muscles with adjustable resistance while promoting balance and coordination. Below are the top 10 reformer Pilates exercises for all levels, from beginner to advanced.
Description:
Reformer footwork is pressing the foot bar with your feet in different positions such as heels, toes or arches while lying on the carriage. This exercise strengthens the leg muscles and aligns the hips, knees and ankles.
Benefits:
It builds strength in quadriceps, hamstrings, glutes and calves and improves balance and coordination. Footwork is foundation for beginners and can be adjusted with resistance levels to suit all fitness levels.
Expert Opinion:
Footwork is number one because it’s the foundation of reformer Pilates exercises, engages major leg muscles and sets the tone for proper alignment and control throughout the workout.
This exercise also helps to improve ankle joint flexibility and proper foot placement which is essential for overall body alignment. By changing foot positions during footwork you can target different muscle groups and increase the challenge as your strength develops. Start with lighter spring resistance and gradually increase as you get more confident and in control.
Description:
The short box series is a seated exercise on the reformer box that targets the core, hips and legs. Movements include rounding and flattening the back, twisting and side bends.
Benefits:
This series improves core strength, spinal articulation and flexibility and balance and posture. It also targets the abdominals and glutes.
Expert Opinion:
Number two for its versatility and overall core engagement, the short box series challenges stability and control making it essential for progressing Pilates practice.
The short box series is great for improving spinal mobility and controlled movement through the torso. It also promotes awareness of breath coordination with movement which is a key component of Pilates practice. Modifications can be made to suit different skill levels making it accessible to all.
Description:
Performed kneeling on the carriage with hands on the foot bar, knee stretches involve pressing the carriage out and in while keeping core strong and breath controlled.
Benefits:
This exercise strengthens the abdominals, hips and back extensors, improves posture and coordination between upper and lower body.
Expert Opinion:
Knee stretches are number three because they build abdominal strength and fluid movement which is important for both beginners and intermediate practitioners.
Knee stretches also introduces breath coordination with movement and pelvic stability. Variations such as round back and arched back knee stretches allows practitioners to focus on different aspects of core engagement and spinal alignment.
Description:
Seated facing the foot bar, this exercise involves pressing the carriage out with legs extended and then bending the knees to bring the carriage back in, often done with a rounded or flat back.
Benefits:
Stomach massage improves spinal articulation, strengthens the core and legs and massages internal organs, promotes digestion and overall wellness.
Expert Opinion:
Its ranking at four is because of its unique combination of strength and internal massage benefits, a favourite for core control and flexibility.
This exercise connects breath with movement which activates the pelvic floor and abdominal muscles. It also helps to improve posture and relieve tension in the lower back. Practicing stomach massage regularly can contribute to better body awareness and functional movement patterns.
Description:
Lying on the carriage with feet in straps attached to the long straps, this exercise involves rolling the spine up and over by lifting the hips and then articulating the spine back down.
Benefits:
It enhances spinal flexibility, strengthens the core and glutes and promotes better posture and pelvic floor alignment.
Expert Opinion:
This advanced exercise is number five because it requires control and flexibility, offers a deep stretch and strengthening for experienced practitioners.
The short spine massage also decompresses the vertebrae and improves circulation through the spine. Mastery of this exercise requires strong core and good breath control, making it a good indicator of progress in reformer Pilates practice.
Description:
Standing on the carriage with hands on the foot bar, the elephant involves pressing the carriage out and in by using abdominal strength while keeping the legs straight and hips lifted.
Benefits:
Elephant strengthens the hamstrings, calves and core while improves balance and spinal articulation.
Expert Opinion:
Number six because it challenges balance and strengthens the posterior chain, great for intermediate practitioners.
This exercise also lengthens the spine and promotes proper hip hinge mechanics which is essential for daily movements. Elephant builds endurance in the core muscles while improves coordination between upper and lower body.
Description:
Seated or kneeling on the reformer, the rowing series involves pulling the straps in coordinated arm movements to strengthen the upper back, arms and core.
Benefits:
It strengthens the upper body, posture and coordination while engages the core for stability.
Expert Opinion:
Rowing series is number seven because it targets the upper body and complements lower body exercises for a full body workout.
The rowing series also improves scapular mobility and shoulder stability. It requires precise control and breath synchronization which are fundamental principles of Pilates. Variations can be introduced to increase difficulty and target different muscle groups.
Description:
Lying supine with feet in straps attached to the long straps, this exercise involves making controlled circular movements with the legs.
Benefits:
Leg circles improves hip flexibility, strengthens the inner thighs and core and enhances pelvic stability.
Expert Opinion:
Number eight because it focuses on hip mobility and control which is essential for a well rounded Pilates reformer practice.
Leg circles also lubricates the joints and helps to develop coordination between the legs and core. Control throughout the movement is key to maximize benefits and prevent strain.
Description:
Kneeling on the carriage with hands holding the straps near the shoulder blocks, the chest expansion involves pulling the straps to open the chest and extend the arms straight backward.
Benefits:
It strengthens the upper back and shoulders, improves posture and opens the chest for better breathing.
Expert Opinion:
Number nine because it complements core focused exercises by targeting upper body strength and mobility.
This exercise extends the thoracic spine and retracts the scapula which is essential to counteract the effects of poor posture especially for those who sit for long hours. Proper breathing technique enhances the effectiveness of chest expansion.
Description:
Seated on the box holding the straps, roll down into a C-curve and lift legs into tabletop while balancing on the carriage.
Benefits:
Challenges core strength, balance and spinal articulation.
Expert Opinion:
Number ten because it’s tough and tests core control and stability, a goal for many reformer Pilates practitioners.
The teaser also promotes breath coordination and a strong and flexible spine. It’s considered a milestone exercise in Pilates, a high level of control and body awareness.
Reformer Pilates exercises cover the whole body, flexibility, balance and posture. From basic to advanced, the reformer is a dynamic and adaptable workout for all levels. Incorporate these exercises into your Pilates practice to build abdominal strength, coordination and pelvic floor health.
At True Pilates Method, our instructors will guide you through these reformer Pilates exercises with personalized attention to form, alignment and breathing. Whether you’re a beginner or looking to advance your practice, True Pilates Method offers classes tailored to your needs to get you fit safely and effectively while reducing pain and improving overall body function. Try reformer Pilates with True Pilates Method and get a balanced, strong and flexible body.
