Mat Pilates vs Reformer Pilates – Which One Should You Choose?

Pilates has become a go-to workout for improving strength, flexibility, and overall body awareness (1). But within the world of Pilates, two popular approaches often spark questions for newcomers and seasoned fitness enthusiasts alike: Mat Pilates and Reformer Pilates.

At its core, Mat Pilates involves exercises performed primarily on a mat, relying on your own body weight for resistance. This style focuses on core stability, control, and functional movement.

Reformer Pilates, on the other hand, uses a specialized piece of equipment called a Pilates reformer. It incorporates springs and pulleys to increase resistance, offering a dynamic way to work your muscles through a full range of motion.

Both methods share the same foundational principles, but they differ in how they challenge the body.

Ahead, we explore the key differences, benefits, and exercises of both styles to help you make an informed choice.

Mat Pilates vs Reformer Pilates – What’s the Difference

• Equipment

Mat Pilates is minimalistic. All you need is an exercise mat, and sometimes props like resistance bands, a Pilates ring, or light weights to add variety. It’s simple, portable, and perfect for practicing anywhere.

Reformer Pilates centers around the reformer machine. This sturdy sliding platform rests on a frame and features adjustable springs for resistance. It also has straps, pulleys, and a foot bar, enabling a wide variety of exercises.

 Because of the equipment complexity, using a reformer typically requires access to a studio or owning one, which can be expensive.

• Intensity and Muscle Engagement

Mat Pilates depends on your ability to generate resistance through controlled body movements. It’s great for building foundational strength, particularly in stabilizing muscles like the transverse abdominis and obliques. The intensity is highly modifiable, but the lack of external resistance may limit strength gains for more advanced practitioners.

Reformer Pilates offers added resistance through springs and the moving carriage. This allows for greater intensity and deeper muscle engagement, especially for the larger muscle groups like the glutes, quads, and lats. It’s particularly effective for creating progressive overload (increasing resistance over time), a principle essential for building strength.

• Flexibility, Balance, and Coordination

Both techniques enhance flexibility, balance, and coordination, but they do so differently. Mat Pilates emphasizes flow and precision, which can help you refine your motor control. Over time, this translates to better proprioception (awareness of your body position).

Reformer Pilates takes flexibility and coordination up a notch. The machine supports your body, allowing you to safely move through deeper ranges of motion while staying aligned. The equipment also demands balance, as you work on a shifting platform for many exercises.

• Cost and Accessibility

Mat Pilates is the more budget-friendly option. Since it requires minimal equipment, it’s accessible to everyone. You can join a class or even follow online tutorials from the comfort of your home.

Reformer Pilates is more expensive due to the cost of the equipment and specialized studio sessions. The upkeep of a reformer can also be costly if you decide to purchase your own. However, the guided, tailored approach in classes offers immense value for certain goals.

Who Should Choose Which?

Mat Pilates is a great starting point, especially for beginners, those recovering from injuries, or anyone seeking a straightforward introduction to Pilates. It’s also ideal for individuals looking for a no-fuss workout they can do anywhere.

Reformer Pilates suits those who want an extra challenge, enjoy using equipment, or have specific strength or flexibility goals. Athletes, individuals rehabbing after injury, or those looking to build more overall muscle strength often find it invaluable.

Ultimately, the choice isn’t about which is better, but which meets your needs. You might even discover that combining both yields the best results for your body.

Read more: 9 Flat Stomach Pilates Exercises to Tone Your Core and Abs

Mat Pilates – Benefits and Exercises

Mat Pilates offers a host of benefits.

Core Strength

Mat Pilates is renowned for its ability to build a strong core, often referred to as the “powerhouse” in Pilates jargon. By focusing on controlled movements, it strengthens deep abdominal muscles, lower back, and pelvic floor. A strong core helps stabilize the spine, which can alleviate back pain and improve posture (2).

Flexibility and Mobility

Many mat exercises gently stretch key muscle groups, promoting better flexibility and joint mobility (3). Over time, this can enhance your overall range of motion (4), making everyday movements easier.

Convenience

One of Mat Pilates’ greatest strengths is its accessibility. No bulky equipment means you can practice it anywhere, from your living room to a park, with minimal cost.

Here are four foundational Mat Pilates exercises you can try.

The Hundred

1. Lie on your back with legs lifted at a tabletop position (knees bent at 90 degrees).
2. Keep your arms by your sides, palms facing down.
3. Curl your upper body off the mat, engaging your core.
4. Pump your arms up and down while inhaling for five counts and exhaling for five counts.
5. Repeat for ten rounds (100 pumps).

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Roll-Up

1. Lie flat with your legs extended and arms overhead.
2. Exhale, lifting your arms and curling your upper spine up one vertebra at a time.
3. Reach toward your toes while keeping your core engaged.
4. Slowly roll back down to start position. Repeat 8-10 times.

Single-Leg Stretch

1. Lie on your back with legs in tabletop position.
2. Curl your head, neck, and shoulders off the mat.
3. Extend your right leg straight at a 45-degree angle while holding your left knee toward your chest.
4. Alternate legs for 8-10 reps per side.

Plank

1. Place your hands directly under your shoulders, feet hip-width apart.
2. Engage your core to keep your body in one straight line from head to heels.
3. Hold for 20-60 seconds, depending on your strength.

Reformer Pilates – Benefits and Exercises

Reformer Pilates offers unique advantages by incorporating resistance training.

• Enhanced Resistance Training

The Reformer machine allows for resistance-based exercises that challenge muscles in a controlled way. It’s especially effective for building strength and muscle endurance without placing undue strain on the joints (5).

• Posture and Alignment

By offering smooth, guided movement, the Reformer helps correct muscular imbalances and supports better posture. The carriage and resistance springs encourage precise, symmetrical movements (6).

• Rehabilitation Support

Reformer Pilates is often used in physical therapy due to its low-impact nature and ability to adjust resistance. It’s a gentle yet effective way to rebuild strength after injury (7).

Below are four examples of Reformer Pilates exercises to try.

Footwork Series

1. Lie on the reformer carriage with your heels on the foot bar, knees bent.
2. Press through your heels to extend your legs, sliding the carriage out.
3. Slowly return, keeping control.
4. Repeat for 10-12 reps, adjusting resistance as needed.

Elephant Stretch

1. Stand on the carriage with your heels grounded and hands on the foot bar.
2. Hinge at your hips, keeping your back flat and legs straight.
3. Use your core to slide the carriage back and forth with control.
4. Perform 8-10 slow, steady reps.

Kneeling Arm Series

1. Position yourself kneeling on the carriage, holding the straps in each hand.
2. Start with a basic arm press forward, keeping your core engaged.
3. Vary the movement with bicep curls or lateral arm raises. Do 10-12 reps for each variation.

Long Stretch

1. Begin in a high plank position with hands on the foot bar and feet on the platform.
2. Engage your core and slide the carriage back by extending your arms.
3. Pull the carriage back in by drawing your chest toward the bar.
4. Perform 8-10 reps with controlled movement.

Read more: 8 Pilates Reformer Core Exercises For A Strong And Sculpted Midsection

Mat vs Reformer: How to Pick the Best One

Whether you go with Mat or Reformer Pilates depends on your specific goals, needs, and access. Both offer tailored benefits that can improve your fitness level while prioritizing alignment, control, and mindful movement. It’s entirely possible to enjoy aspects of both if you wish to experience the full spectrum of Pilates practice.

That said, there are notable differences between practicing on a Mat versus a Reformer, and choosing one may vary:

For Beginners

If you’re new to Pilates, both Mat and Reformer exercises can lay a strong foundation. However, they differ in approach and accessibility. Mat Pilates is often easier to start with because it requires minimal equipment. 

All you need is a mat and some space, making it highly accessible for self-guided practice or group classes. The exercises primarily focus on learning body control, building core awareness, and mastering form, which are key aspects of Pilates for any level.

Reformer Pilates, while beginner-friendly, may require more guidance initially. The machine’s moving parts and resistance springs can feel intimidating until you’re shown how to use them properly. That said, many beginners find the guided support of the Reformer helpful as it allows you to perform movements with precision and stability, even if your strength or flexibility is limited. For those who prefer structure and coaching, a beginner-friendly Reformer class with an instructor might be a better introduction.

For Strength and Toning

When it comes to building strength and toning muscles, both Mat and Reformer Pilates have their perks. Mat Pilates builds strength using body weight as resistance. It focuses heavily on core activation and promotes overall muscular stability. 

While it may not create significant muscle hypertrophy (growth), it can lead to stronger, more defined muscles with consistent practice. You can amplify the intensity by incorporating small props like resistance bands or weights.

Reformer Pilates has an edge when it comes to resistance training. The adjustable springs on the machine provide a wider range of resistance levels that allow for progressive overload. 

This means you can gradually increase the challenge to your muscles over time, fostering greater strength development. Certain movements like leg presses and upper body exercises with the straps effectively target larger muscle groups, making it a comprehensive strength training option.

For Flexibility and Balance

Improving flexibility and balance is a hallmark of Pilates, no matter which modality you choose. Mat Pilates relies on dynamic stretches and body positions that naturally promote flexibility. Flowing through movements, such as the Roll-Up or Spine Stretch, gently elongates the muscles, while transitions between positions encourage balance.

Reformer Pilates offers a slightly different approach. The machine’s guided movements and adjustable resistance allow for deeper, controlled stretches. For example, exercises like the Elephant Stretch or Side Splits on the Reformer can really push the limits of flexibility safely, thanks to the support provided by the machine.

Additionally, the Reformer challenges balance in unique ways, especially with its sliding platform, making it a good choice for those seeking to further refine their coordination and proprioception (the sense of body position and movement).

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For Injury Recovery

Both modalities have therapeutic value in injury recovery, but they serve different roles. Mat Pilates is an excellent starting point for rehabilitation. The low-impact, bodyweight movements are gentle on joints and can help rebuild strength and mobility. Its simplicity makes it an ideal choice for those recovering from minor injuries who want to focus on gradually regaining core strength and stability.

Reformer Pilates tends to be favored by physical therapists and rehab specialists due to its adaptability. The machine allows you to control resistance and range of motion, catering to the specific needs of injury recovery.

Exercises can be tailored to strengthen weakened areas without overloading them. For example, post-surgical patients or those with chronic conditions like arthritis often benefit from the Reformer’s ability to provide both support and challenge as they rebuild mobility and strength under proper supervision.

Frequently Asked Questions

• Which is better for weight loss?

Neither Mat nor Reformer Pilates is explicitly designed for weight loss, as both focus more on strength, flexibility, and muscle endurance.

However, they can support weight loss when combined with a calorie-controlled diet and a comprehensive fitness routine that includes cardiovascular exercise. Reformer Pilates may have a slight edge because its resistance-based exercises can increase calorie burn.

• Can beginners start with Reformer Pilates?

Yes, beginners can start with Reformer Pilates. However, it’s generally recommended to join a beginner-friendly class or work with an instructor. The Reformer machine’s moving parts and adjustable springs might feel complex at first, but proper guidance ensures a safe and effective practice.

• Is Mat Pilates better for core strength than Reformer?

Both Mat and Reformer Pilates are excellent for core strength. Mat Pilates relies solely on body weight, requiring greater self-stability, which can effectively target the core. 

On the other hand, Reformer Pilates uses resistance to challenge the core in different ways. Neither is inherently “better,” but each provides unique benefits for building core strength.

• Does Reformer Pilates build muscle faster than Mat Pilates?

Reformer Pilates may build muscle faster because the springs and adjustable resistance provide greater opportunities for progressive overload. This allows you to gradually increase the challenge to your muscles, fostering strength and endurance. That said, Mat Pilates is still effective, especially when props like resistance bands or weights are added.

• How many times per week should I do Pilates?

For most people, practicing Pilates 2-3 times per week is an excellent starting point. This frequency allows for consistent progress without risking overtraining. Advanced practitioners or those with specific goals may increase their practice to 4-5 times per week, but it’s always important to listen to your body.

• Can I do both for better results?

Yes, combining Mat and Reformer Pilates can offer well-rounded results. Mat Pilates emphasizes bodyweight control and core stability, while Reformer Pilates introduces resistance and variety. Alternating between the two can target different muscle groups, increase strength and flexibility, and keep your routine engaging.

The Bottom Line

Both mat Pilates and reformer Pilates offer unique benefits, from improved core strength and flexibility to enhanced muscle engagement and injury rehabilitation support. Rather than framing one as superior, consider your personal goals, experience level, and accessibility when making a choice. 

Mat Pilates is cost-effective and convenient, while Reformer Pilates offers greater variety and resistance. If you have the chance, integrating both into your routine can provide a balanced and holistic approach to your fitness. Ultimately, the best choice is the one that aligns with your needs and motivates you to stay consistent.