What Is Reformer Pilates? Everything You Need To Know About The Latest Fitness Obsession

Every year, we see new fitness trends come and go. But one that has stood the test of time is reformer Pilates. Loved for its ability to strengthen muscles and hone definition, as well as enhance flexibility and balance, many swear by its body-conditioning benefits.

But what exactly is reformer Pilates? How does it differ from traditional Pilates? And what benefits can it provide that other forms of exercise can’t? We’ve got all the answers and more in our blog below.

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What is Reformer Pilates?

Pilates is a form of physical exercise that involves controlled movements, stretching and breathing. Reformer Pilates is an extension of this, with Pilates movements carried out on a special frame that moves back and forth on a set of springs.

Reformer Pilates is a low-intensity exercise that is unlikely to cause your heart rate to increase rapidly. However, it is an effective way to strengthen your muscles, thanks to the controlled resistance the equipment provides, which also helps to enhance flexibility, posture, and balance.

A Brief History

After developing the mat Pilates method, Joseph Pilates created the reformer machine in the early 20th century to increase resistance when performing the traditional Pilates exercises.

As Pilates has progressed, so has the way the reformer is used, such as its adjustable resistance which enables a workout to be tailored to fitness level. A great benefit of the reformer is that it offers a full range of motion, allowing users to complete movements regardless of their level or experience.

How Does a Pilates Reformer Work?

The Pilates reformer machine uses a sliding carriage to glide along a set of rails, which is then attached to a set of adjustable springs. The equipment also includes:

• A foot bar
• Shoulder blocks
• Headrest
• A rope/pulley system with handles/straps

The carriage rolls back and forth on the set of rails, allowing the user to push, pull, or draw the straps. Resistance comes from the reformer’s adjustable springs. You can add springs to increase the load or use fewer springs for a lighter load while increasing the demand for stability. Strength is built on both the press/pull and the controlled return.

Who Can Do Reformer Pilates?

Reformer Pilates is a highly accessible form of exercise - whether you’re a beginner or a full-time gym-goer - thanks to the many variations and adjustments the equipment offers. Confidence, consistency and control are key - as is allowing yourself to ease into it gradually if it’s new.

If you’re looking for classes, try ones that are specifically designed for beginners. The exercises will be tailored to be comfortable and challenging. Once you’ve attended a few classes, you can progress to more advanced movements and positions.

What is the Difference Between Reformer Pilates and Pilates?

While both promote balance and strength, the main difference between regular Pilates and reformer Pilates is that the former uses mat-based exercises, which primarily rely on the practitioner’s body weight.

Reformer Pilates utilizes the reformer machine to add load and guide a range of movements gradually. While the philosophy is the same, both practices vary in intensity (with reformer being more difficult due to the added weights). Choose the best option for your goals.

What Are the Benefits of Reformer Pilates?

Reformer Pilates is all about control, resistance, strength and balance. Here’s what consistent practice can deliver for you:

Improve Core Strength & Posture

Targeting deep muscles, such as your pelvic floor and the abdominals, the reformer machine helps to build a stable foundation by guiding precise, controlled movements in your body. As the carriage glides, your muscles work to press it away and guide its return. The result? Sharper body awareness and stronger glutes, as well as an enhanced core and improved posture.

Enhance Flexibility & Mobility

Spring tension supports you into a deeper stretch, allowing you to stay safe while pushing your body to further progression. As your hands and feet are anchored, your alignment remains clean as you twist and hinge the spine. These movements work in conjunction with each other to open your hips, release your shoulders and create fluid back movements, so your body can move with ease.

Suitable For All Fitness Levels

Reformer Pilates guides you through movements to build a stronger body. You can scale up or down with the adjustable springs and every exercise has a beginner and advanced version, so there’s always room for progression.

What to Expect in Your First Reformer Pilates Class

You’ve booked your first reformer Pilates class. So, what will it look like?

Below, we’ll cover exactly how to prepare, the exercises you’re likely to try in your first session, as well as our top tips for beginners:

Bring the Basics

Reformer Pilates studios provide the equipment, but make sure you bring the basics: a water bottle, a gym towel, and hair ties to keep hair out of your face while exercising. Ensure you remove any jewelry before the session starts so it doesn’t catch on the equipment.

Exercises You’ll Probably Try

In your first session, there’ll be more focus on your form than anything else. You’ll likely start with footwork and calf raises to warm up your muscles, then move to frog and leg circles to train your hip mobility and core. You can expect to put your arms in straps for presses/flies, but all exercises will be tailored to your ability, so don’t worry about not feeling ready.

Tips For Beginners

Just because you’re a beginner doesn’t mean you should be scared to try your first reformer class. Your session is focused on what you can do, not what you can’t. Keep an open mind and give yourself permission to make mistakes - it’s all a part of the learning process.

What to Wear to a Reformer Pilates Class

Now that you have the rundown on what reformer Pilates is all about, make sure you’re ready to work out in gym wear that moves with you. Here’s what we recommend:

Tops & T-shirts

For your top half, opt for streamlined tanks or close-fit tees that won’t ride up while you’re performing movements on the carriage. A medium-coverage sports bra will provide enough support without restricting movement. Go for stretchy and soft fabrics for ultimate comfort and flexibility.

Bottoms & Leggings

Your leggings should feel like an extension of you - think a snug fit, soft like a second skin, and nothing too restrictive. Choose a high-rise legging built with loads of stretch - like a four-way stretch for maximum flexibility - and avoid styles that feature hardware like zippers or buttons that could catch on the carriage.

Footwear

You don’t need shoes for your reformer Pilates session, as you only wear socks when you’re on the carriage. That’s why it’s important to have some grippy socks so you can maintain traction, even in extended positions.

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Reformer Pilates: FAQs

How Often Should You Do Reformer Pilates for the Best Results?

Results are fed by routine, and reformer Pilates is no different. For the best results, most experts recommend practicing reformer Pilates two to four times a week. With consistent frequency, your body can build upon its strength and improve its flexibility - so much so that you’ll see noticeable progress without overexerting yourself.

If you’re a beginner, try to aim for one to two sessions per week. Meanwhile, advanced practitioners can increase their sessions to four a week if they want to hit their goals even faster.

Is Reformer Pilates Suitable for Beginners?

Yes. Reformer Pilates is more than suitable for beginners. The reformer machine offers adjustable resistance and support, allowing beginners to adjust according to their ability with each session. So, while you nail your technique and form, you’re also easing the pressure on your joints.

New to reformer Pilates? Consider booking a one-to-one lesson with an instructor for the first session, so you can receive the focus and attention you need to achieve the correct form. If this is slightly out of your budget, you could book a session with a trainee instructor. They typically offer cheaper one-to-one sessions as part of their practical assessments.

Is Reformer Pilates Harder Than Yoga?

Reformer Pilates vs yoga: while both seem similar, they offer a different type of challenge. Whether one is more complex than the other depends on your overall fitness level and goals. Reformer Pilates focuses on controlled, resistance-based movements that strengthen muscles, improve posture and build core stability. Yoga focuses on flexibility, mindfulness and balance.

If you’re choosing between the two as part of a new fitness routine, try beginner classes to discover which one you prefer.