6 Pilates Exercises to Do On the Reformer

The Pilates Reformer, with its sliding carriage, springs, and straps, can seem intimidating. Yet, this versatile piece of equipment is central to the Pilates method, designed to add resistance and support to movements. Understanding how to use it effectively can unlock new levels of strength, flexibility, and body awareness.

This guide will walk you through some of the foundational Pilates exercises on the reformer. We’ll explore the principles behind the movements, explain how to build strength, and provide a sample program to get you started.

What Are The Classic Pilates Exercises On Reformer?

The classic Pilates repertoire for the reformer consists of a series of foundational movements designed by Joseph Pilates. These exercises form the bedrock of the method, targeting core strength, spinal articulation, and full-body integration. The primary goal is to move with precision and control against the spring-loaded resistance of the carriage (1).

Some of the most recognized classic exercises include (2):

• Footwork: Often the first series in a session, it warms up the legs and establishes proper alignment.
• The Hundred: A signature Pilates exercise that challenges core endurance and coordinated breathing.
• Stomach Massage Series: Focuses on spinal flexion and abdominal control.
• Long Stretch Series: A group of plank-like exercises that build upper body and core strength. This includes the Elephant, Down Stretch, and Long Stretch itself.
• Teaser: A challenging exercise that tests abdominal strength, balance, and control.
• Side Sit-ups (Short Box): Targets the obliques and promotes lateral spinal flexion.

Is Pilates More Effective with A Reformer?

The question of whether mat Pilates or reformer Pilates is “more effective” is common. The answer is that they are different but complementary parts of the same system. The reformer doesn’t necessarily make Pilates better, but it does change the experience and the way your body is challenged.

The reformer, invented by Joseph Pilates, uses a system of springs, straps, and a moving carriage to provide resistance or assistance. This allows for a different kind of feedback compared to mat work, where you primarily work against gravity. The springs can be adjusted to make an exercise more or less challenging, providing a variable that isn’t present in mat exercises (1, 3).

Some of the main benefits of pilates reformer training include adjustable resistance, better movement feedback, improved control, and support for both beginners and advanced practitioners.

This adjustable resistance makes the reformer incredibly versatile. For beginners, the springs can provide support, helping to maintain proper form while building foundational strength. 

For more advanced practitioners, increasing the spring tension adds a significant strength-training component. Ultimately, both mat and reformer work are core components of the Pilates method, and a well-rounded practice often includes both.

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What Exercises Do You Do on A Pilates Reformer?

The Pilates reformer allows for a vast range of movements, from simple to highly complex. The exercises can be performed lying down, sitting, kneeling, or standing, making it a highly adaptable piece of equipment. The exercises target the entire body, emphasizing core engagement, muscular endurance, and flexibility (4).

A typical full-body reformer workout includes strength, flexibility, and pilates reformer core exercises that address all major muscle groups. Below is a comprehensive, though not exhaustive, Pilates reformer exercises list:

• Footwork Series: (Toes, Arches, Heels)
• Core Work: The Hundred, Coordination, Frog and Leg Circles
• Spinal Articulation: Stomach Massage Series, Short Box Series (Round, Flat, Side to Side, Twist), Tree
• Strength & Integration: Long Stretch Series (Long Stretch, Down Stretch, Up Stretch, Elephant), Rowing Series
• Flexibility & Control: Side Splits, Hamstring Curls
• Advanced Movements: Teaser, Snake, Swan Prep

This list represents just a fraction of the possibilities. Each exercise is designed to improve specific aspects of physical function, contributing to a balanced and integrated approach to fitness.

How To Do Pilates Exercises on Reformer to Build Strength?

Building strength with a reformer involves manipulating variables like spring tension, tempo, and exercise selection. 

Unlike traditional weightlifting where the goal is often lifting the heaviest weight possible, reformer Pilates focuses on controlled movement against consistent tension. This develops lean, functional strength (2).

The eccentric (lengthening) phase of each movement is just as important as the concentric (shortening) phase. Controlling the carriage as it returns to the starting position is a key element of building strength and control. 

For a routine focused on strength, you would typically use a moderate to heavy spring load—one that challenges you to complete 8-12 repetitions with perfect form.

Here is a sample program of Pilates exercises on reformer for beginners looking to build strength.

Read more: Pilates Reformer Flow Sequence for Beginners

Program Notes

• Equipment: Pilates Reformer, Pilates Box
• Split: Full-body workout
• Sets & Reps: Aim for the rep ranges specified. The focus should be on perfect form over completing more reps.
• Rest: Take 30-60 seconds of rest between exercises to adjust springs and prepare for the next movement.
• Glossary:
  • 1R (Red Spring): Heavy tension
  • 1B (Blue Spring): Medium tension
  • 1Y (Yellow Spring): Light tension
  • Footbar: The adjustable bar at the end of the reformer.
  • Carriage: The moving platform you sit or lie on.
  • Shoulder Rests: The pads you place your shoulders against.

Strength-Building Reformer Program

Exercise Instructions

Footwork

The Footwork series warms up the lower body and establishes core connection.

1. Lie on the carriage with your shoulders against the shoulder rests and your head on the headrest.
2. Place the balls of your feet on the footbar, with heels lifted and legs parallel and hip-width apart.
3. Inhale to prepare. Exhale and press the carriage away by extending your hips and knees. Keep your core engaged to maintain a neutral spine.
4. Inhale and control the return of the carriage by bending your knees.
5. Repeat for the specified reps, then switch to placing your arches on the bar, and finally your heels.

The Hundred

This is a classic exercise for building core endurance and coordinating breath with movement.

1. Lie on your back on the carriage. Place your hands in the straps.
2. Lift your legs to a tabletop position (knees bent at 90 degrees over your hips).
3. Exhale, lift your head and shoulders off the carriage, and extend your arms long by your sides. Your gaze should be towards your abdominals.
4. Begin pumping your arms up and down in a small, controlled range of motion. Inhale for five pumps and exhale for five pumps.
5. Complete 10 full breath cycles for a total of 100 pumps. For an added challenge, extend your legs to a 45-degree angle.

Long Stretch

This exercise challenges the entire body, acting as a moving plank. It is one of the best pilates exercises on reformer.

1. Place your hands on the footbar, shoulder-width apart, and your feet against the shoulder rests.
2. Lift your body into a plank position with a long, straight line from your head to your heels. Your core should be tightly engaged.
3. Inhale to prepare. Exhale and press the carriage away from the footbar by pushing through your arms. Keep your body in a stable plank position.
4. Inhale and use your core and back muscles to pull the carriage back to the starting position.

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Elephant

Elephant focuses on hamstring flexibility and deep abdominal contraction.

1. Stand on the carriage with your heels against the shoulder rests and your hands on the footbar.
2. Round your spine, tucking your chin and scooping your abdominals deeply. Your hips should be flexed.
3. Exhale and press the carriage back with your legs, keeping your upper body and arms still. The movement comes from your hips.
4. Inhale and use your deep abdominals to pull the carriage forward, returning to the starting position.

Stomach Massage: Round

This exercise promotes spinal flexion and abdominal strength.

1. Sit on the carriage facing the footbar. Place the balls of your feet on the bar.
2. Round your spine into a “C” curve, holding onto the front edge of the carriage.
3. Exhale and press the carriage away by extending your legs. Maintain the C-curve in your spine.
4. Inhale and resist the springs to control the return of the carriage.

Side Sit-ups (Short Box)

This movement targets the obliques and challenges lateral stability.

1. Place the short box on the carriage and sit sideways on it. Hook one foot under the strap for stability. Extend the other leg long.
2. Place your hands behind your head, elbows wide.
3. Inhale and lengthen your spine. Exhale and laterally bend your torso down towards the floor, keeping your hips stable.
4. Inhale to return to the upright starting position with control. Complete all reps on one side before switching.

Is 20 Minutes of Reformer Pilates a Day Enough to See Results?

Consistency is more important than duration. 

A focused 20-minute session performed daily can be more effective than a single, longer session once a week. In 20 minutes, you can complete a well-rounded sequence that addresses core work, spinal mobility, and major muscle groups.

While longer sessions allow for more variety and deeper work, 20 minutes is enough to stimulate your muscles, improve your mind-body connection, and maintain your progress. 

For significant changes in body composition or strength, you might aim for longer sessions of 45-60 minutes, a few times per week, but a daily 20-minute practice is an excellent habit for overall well-being.

Read more: Lessie Fitness Full Body Mini Reformer Pilates Workout

How Long Will It Take to See Results from Reformer Pilates?

Joseph Pilates famously said, “In 10 sessions you’ll feel the difference, in 20 sessions you’ll see the difference, and in 30 sessions you’ll have a whole new body (4).” While this timeline is optimistic, it captures the progressive nature of the practice.

Most people begin to “feel” the results—like improved posture, less back pain, and better core awareness—within the first few weeks of consistent practice (2-3 sessions per week). 

Visible changes, such as more defined muscles and a leaner appearance, typically take longer, often appearing after 1-2 months. The rate of progress depends on your starting fitness level, frequency of practice, diet, and genetics.

If you’re wondering is reformer pilates good for weight loss, it can support your goals by helping build lean muscle and improve consistency with movement, but your overall nutrition, activity level, and recovery also matter.

Who Should Avoid Reformer Pilates?

While Pilates is adaptable for many fitness levels and conditions, it may not be suitable for everyone without modification. Individuals with certain acute injuries or medical conditions should consult a doctor or physical therapist before starting.

People who should exercise caution include:

• Individuals with acute disc herniations: The flexion and rotation in some exercises could exacerbate the condition. Mat exercises would be a better fit (5).
• Those with severe osteoporosis: Certain movements could increase the risk of fracture. Modifications are necessary.
• People with unstable joints: The resistance from the springs could be too much without proper guidance and stabilization.
• During high-risk pregnancies: A qualified prenatal Pilates instructor should guide any exercise.

In most cases, a skilled instructor can modify exercises to safely accommodate physical limitations. It’s crucial to communicate any concerns with your instructor before a session begins.

Frequently Asked Questions

• Does Pilates change your appearance?

Yes, consistent Pilates practice can lead to noticeable changes in your appearance. It’s known for creating long, lean muscle definition rather than bulk. You may notice improved posture, a more toned core, and a more streamlined silhouette.

• Can you get in shape only doing Pilates?

Pilates is a comprehensive form of exercise that improves strength, flexibility, balance, and core stability (6). It can certainly get you “in shape.” 

However, for a fully balanced fitness regimen, it’s beneficial to supplement it with cardiovascular exercise, such as brisk walking, running, or cycling, for at least 150 minutes per week of moderate-intensity activity (7).

• Can I lose belly fat with Reformer Pilates?

Reformer Pilates strengthens the deep abdominal muscles (8), which can create a flatter, more toned appearance in the midsection. However, spot reduction of fat is a myth (9). 

To lose belly fat, you need to achieve an overall calorie deficit through a combination of a healthy diet and regular, full-body exercise (10). Pilates can be a valuable part of that equation.

• How many times a week should you do reformer Pilates?

For general fitness and to see consistent results, aiming for 2-3 sessions per week is ideal. This frequency allows for progress without overtraining and gives your body time to recover and adapt between workouts.

• Do you need rest days from Pilates?

Yes, rest days are crucial for any fitness routine. While Pilates is generally low-impact, your muscles still need time to repair and grow stronger. Listening to your body is key. If you feel sore or fatigued, take a day off for recovery. Active recovery, like gentle stretching or walking, can also be beneficial on rest days.

The Bottom Line

Mastering the Pilates reformer is a journey of precision, control, and awareness. By focusing on proper form and consistent practice, you can use this incredible tool to build functional strength, improve your posture, and develop a deeper connection with your body. 

Start with the basics, respect the process, and you’ll soon discover why the reformer has remained a cornerstone of mindful movement for nearly a century.