Pilates Reformer Exercises for a Stronger Core and Flexibility

If you're looking for an effective way to strengthen your core and boost your flexibility, Pilates reformer exercises are your answer. Unlike traditional mat Pilates, the springs, sliding carriage and adjustable resistance of the reformer create a dynamic environment that challenges your body in completely new ways.

Reformer Pilates works multiple muscle groups at once, arms, legs and core, while building overall body control and alignment. Because every exercise can be adjusted through spring resistance, foot position or carriage range, the same reformer bed can take you from your very first class through to advanced training. Each exercise below is flagged Beginner, Intermediate or Advanced so you can build your own progression.

Key Takeaways

• Top Pilates reformer exercises for core strength include Footwork, The Hundred and Short Spine
• Top Pilates reformer exercises for flexibility include the Mermaid Stretch, The Elephant and The Frog
• Every exercise is flagged by level (beginner, intermediate or advanced) so you know where to start and how to progress
• Spring resistance is the dial that changes everything. Lighter springs shift the challenge to your core, heavier springs load your legs
• Scroll down for a sample 30 minute reformer workout that combines these exercises into one session

Understanding the Pilates Reformer

The Pilates reformer is a versatile piece of equipment designed to elevate your Pilates workout by combining movement, resistance and support. The carriage is the centrepiece of the reformer, a lightly cushioned platform that you can sit, stand, kneel or lie on during exercises.

The carriage glides smoothly along rails, controlled by a system of springs that provide adjustable resistance so you can target different muscle groups with precision and customise the intensity. That's what makes the reformer bed worth it for both beginners and those seeking a more challenging workout.

The foot bar acts as a stable point of contact for your hands or feet during exercises. It helps maintain proper alignment and provides leverage for movements targeting your legs, hips and core. Ropes and pulleys attached to the reformer extend your range of motion and give your upper body and arm work extra resistance.

Shoulder blocks and straps add an extra layer of stabilisation for your body so you can make controlled, symmetrical movements.

 

Top Pilates Reformer Exercises for Core Strength

The Footwork Series

Level: Beginner Muscles worked: Quadriceps, hamstrings, glutes, calves, deep core The Footwork Series is usually where every reformer session starts. It teaches you how your carriage responds to pressure and builds the leg and core strength you'll rely on in every other exercise. How to:

1. Lie on your back on the carriage with your head on the headrest.
2. Place the balls of your feet on the foot bar, hip width apart, in a parallel position.
3. Press through your feet to extend your legs and send the carriage away.
4. Bend your knees slowly to bring the carriage back to the starting position, without letting it slam.
5. Repeat for 8 to 10 reps, then vary foot position (heels, Pilates V, toes) to shift the emphasis across your legs.

Tips: Keep your pelvis still and your lower back gently connected to the carriage throughout, don't let your hips rock as your legs extend. Use heavier springs to challenge your legs more, or lighter springs to shift more of the work onto your abdominals.

The Hundred

Level: Beginner Muscles worked: Deep abdominals, obliques, hip flexors A classic Pilates exercise adapted for the reformer, The Hundred builds abdominal endurance while training you to coordinate breath with movement. How to:

1. Lie on your back with your knees bent to 90 degrees, shins parallel to the floor.
2. Hold the reformer straps with straight arms hovering just above the carriage.
3. Curl your head and shoulders off the carriage, keeping your gaze towards your thighs.
4. Pump your arms in small, controlled pulses, inhale for five pulses, exhale for five.
5. Continue for 10 full breath cycles (100 pulses in total).

Tips: If your neck feels strained, keep your head down until your core is strong enough to support the curl. As you progress, lower your legs closer to the floor to increase the challenge.

Short Spine

Level: Intermediate Muscles worked: Deep abdominals, hamstrings, spinal stabilisers Short Spine emphasises spinal articulation, rolling through the spine one vertebra at a time, while also strengthening the hamstrings and challenging balance. How to:

1. Lie on your back with your feet in the straps, legs extended towards the ceiling.
2. Bend your knees towards your chest as you roll your hips and lower back off the carriage.
3. Extend your legs up and over, then articulate your spine back down to the carriage one segment at a time.
4. Repeat for 5 to 6 controlled reps.

Tips: This is a more advanced roll pattern, build up to it once Short Box and basic straps work feel secure. Prioritise control over speed; a fast, uncontrolled roll defeats the purpose of the exercise.

Back Rowing

Level: Intermediate Muscles worked: Upper back, rear shoulders, core Back Rowing (sometimes called Rowing Series) works the muscles that support good posture, the upper back and rear shoulders, while your core stabilises your seated position. How to:

1. Sit facing the foot bar with your feet braced against it and the straps in each hand.
2. Sit up tall, engaging your core to keep your spine neutral.
3. Pull the straps towards your chest, squeezing your shoulder blades together.
4. Extend your arms forward with control, resisting the pull of the springs on the way out.
5. Repeat for 8 to 10 reps.

Tips: Keep the movement coming from your back and shoulder blades, not from leaning your torso backward and forward. Lighter springs help you focus on posture before you add resistance.

Criss Cross

Level: Intermediate Muscles worked: Obliques, rectus abdominis Criss Cross adds rotation to the core work you've built through Footwork and The Hundred, training your obliques through a controlled twisting motion. How to:

1. Lie on your back with your hands laced behind your head and knees bent towards your chest.
2. Curl your upper body up and rotate to bring one elbow towards the opposite knee, extending the other leg out.
3. Switch sides with control, rotating through your ribcage rather than pulling on your neck.
4. Continue alternating for 8 to 10 reps per side.

Tips: Keep your elbows wide and your neck relaxed in your hands, the rotation should come from your waist, not from yanking your head forward.

Chest Expansion

Level: Intermediate Muscles worked: Upper back, rear shoulders, core (kneeling stability) Chest Expansion strengthens the upper back and opens the chest, and is a good precursor to more demanding kneeling exercises. How to:

1. Kneel on the carriage facing away from the foot bar, holding one strap in each hand.
2. Extend your arms forward at shoulder height with your core engaged and torso still.
3. Pull the straps back behind you, squeezing your shoulder blades together.
4. Return to the starting position with control.
5. Repeat for 8 to 10 reps.

Tips: Keep your hips stacked over your knees throughout, don't let your torso sway forward or back as you pull the straps.

Double Leg Stretch

Level: Advanced Muscles worked: Deep abdominals, hip flexors, shoulders Double Leg Stretch builds on the coordination you developed in The Hundred, adding a full extension of the arms and legs that demands sustained core control. How to:

1. Lie on your back with knees bent towards your chest and hands resting lightly behind your head, upper body curled up.
2. Extend your arms overhead and your legs out to roughly 45 degrees simultaneously.
3. Circle your arms back around as you draw your knees back in.
4. Repeat for 8 to 10 reps.

Tips: Keep your lower back pressed gently into the carriage throughout, if it lifts away, bring your legs higher until your core can control the full extension.

Corkscrew

Level: Advanced Muscles worked: Obliques, deep core, hip flexors Corkscrew combines the hip control of Leg Circles with a rotational core challenge, making it one of the more demanding straps exercises in the repertoire. How to:

1. Lie on your back with your feet in the straps, legs extended straight up.
2. Keeping your legs together, circle them off to one side, down, around and back up to centre.
3. Reverse the direction, alternating sides evenly.
4. Repeat for 5 to 6 circles per direction.

Tips: The movement should come from your hips rotating, not from your shoulders lifting off the carriage. Keep the circles small until your core can keep your torso completely still.

Long Stretch

Level: Advanced Muscles worked: Shoulders, core, glutes, full body stability Long Stretch is a dynamic plank on the reformer and one of the best full body strength builders in the repertoire. How to:

1. Kneel on the carriage with your hands on the foot bar, arms straight.
2. Lift your knees off the carriage and press it away until your body forms a full plank.
3. Press slightly further away from the foot bar with your arms, then pull back in with control.
4. Repeat for 5 to 6 reps.

Tips: Keep your shoulders stacked directly over your wrists and your core braced throughout, a sagging or piking hip position usually means the carriage is moving faster than your core can control.

 

Key Pilates Reformer Exercises for Enhancing Flexibility

Mermaid Stretch

Level: Beginner Muscles worked: Obliques, intercostals, hip flexors (stretch focus) The Mermaid Stretch opens the sides of the body and improves spinal flexibility, making it a natural complement to the strength focused moves above. How to:

1. Sit sideways on the carriage with your feet secured against the shoulder blocks.
2. Reach one arm overhead as the carriage glides away from the foot bar.
3. Feel the stretch through your obliques and the side of your torso, then return to centre.
4. Repeat 5 to 6 times per side.

Tips: Move with the breath rather than rushing, inhale to reach, exhale to return. Keep both sit bones grounded on the carriage so the stretch comes from your spine, not your hips.

The Frog

Level: Beginner Muscles worked: Inner thighs (adductors), hip flexors, deep core The Frog is a controlled stretch and strengthen move for your inner thighs and hips, and a good introduction to working with your feet in the straps. How to:

1. Lie on your back with your feet in the straps, knees bent and turned outward, heels touching to form a diamond shape.
2. Press the carriage away by extending your legs, keeping them together as they straighten.
3. Return to the starting position with control, re bending the knees outward.
4. Repeat for 8 to 10 reps.

Tips: Keep your lower back stable, avoid letting it arch away from or press too hard into the carriage. The movement should come from your hips and legs, not from momentum.

Leg Circles

Level: Beginner Muscles worked: Hip flexors, adductors, core, glutes Leg Circles improve hip mobility while demanding real control from your deep core, a useful counterbalance if you spend a lot of time sitting during the day. How to:

1. Lie on your back with your feet in the reformer straps, legs extended straight up over your hips.
2. Lower your legs to roughly 45 degrees, keeping them together.
3. Open your legs outward and circle them around and back up to the starting position.
4. Complete 8 to 10 circles, then reverse direction for another 8 to 10.

Tips: Keep your pelvis neutral and still throughout, if your lower back starts to arch or your hips rock, make the circles smaller until your core can control the full range.

The Elephant

Level: Intermediate Muscles worked: Hamstrings, calves, deep core, shoulders The Elephant targets hamstring and calf flexibility while requiring genuine core engagement to keep the carriage moving smoothly. How to:

1. Stand on the carriage with your feet on the foot bar and hands on the platform in front of you, forming an inverted V shape with your body.
2. Keep your heels reaching down and your spine long.
3. Use your legs and core to push the carriage forward, then control it back.
4. Repeat for 8 to 10 reps.

Tips: Avoid letting your hips pike too high or drop too low, aim for a straight line from your wrists to your hips. Keep your knees soft rather than locked.

Swan Dive

Level: Advanced Muscles worked: Spinal extensors, glutes, upper back Swan Dive strengthens the muscles along your spine and improves extension, the opposite movement pattern to the rounding you train in Short Spine and Criss Cross. How to:

1. Lie face down on the carriage with your hands on the foot bar.
2. Lift your chest and extend your spine, using your back muscles rather than pushing hard through your hands.
3. Lower with control and repeat for 5 to 6 reps, or add a rocking motion for a more dynamic version.

Tips: Lead with length through the crown of your head rather than cranking your neck back. Keep your glutes gently engaged to protect your lower back through the extension.

Side Splits

Level: Advanced Muscles worked: Adductors, glutes, quadriceps, core Side Splits is a standing, unilateral exercise that challenges balance as much as strength, working the inner and outer thighs through a wide range of motion. How to:

1. Stand facing the reformer with one foot on the carriage and the other on the platform.
2. Open your legs into a wide stance by pushing the carriage away, keeping your torso upright.
3. Draw the legs back together with control.
4. Repeat for 6 to 8 reps, then switch which foot is on the carriage.

Tips: Keep your core engaged to stay upright rather than leaning as the carriage moves, this is as much a balance exercise as a strength one, so start with lighter springs.

 

Sample Reformer Pilates Core Workout

Want to put these exercises together into a single session? Here's a balanced 30 minute reformer workout built around core strength, using a mix of the exercises above.

1. Footwork (Beginner) 3 rounds x 10 reps (warm up, all foot positions)
2. The Hundred (Beginner) 10 breath cycles
3. Leg Circles (Beginner) 8 reps each direction
4. Criss Cross (Intermediate) 10 reps per side
5. Back Rowing (Intermediate) 10 reps
6. The Elephant (Intermediate) 10 reps
7. Short Spine (Intermediate) 5 to 6 reps
8. Long Stretch (Advanced) 5 to 6 reps, if you're ready for it
9. Mermaid Stretch (Beginner) 5 to 6 reps per side
10. The Frog (Beginner) 10 reps (cool down)

Adjust spring resistance throughout, heavier for leg dominant moves like Footwork, lighter for pure core work like The Hundred and Criss Cross. If you're newer to the reformer, swap Long Stretch for a second round of Footwork or Leg Circles.

 

 

Start your reformer Pilates journey today on the FOLD app and enjoy 7 days' on us. No matter where you're starting from, we've got a class for you. Beginner fundamentals, intermediate progressions and advanced sequences, we have it all!

FAQ

Is reformer Pilates actually a good workout?

Reformer Pilates is a highly effective workout that tones muscles, builds core strength, increases flexibility and improves posture. By using spring resistance, it provides strength training without the need for heavy weights, while also balancing muscle groups and reducing the risk of injury. It also has mental benefits, including tapping into the mind body connection.

Is reformer Pilates enough exercise?

Reformer Pilates exercises tones muscles, builds strength, improves flexibility and corrects muscle imbalances. While it can be effective on its own for strength and mobility, you might also want to add cardio or heavy resistance training to your routine to meet your specific fitness goals.

What's the difference between a reformer exercise and a reformer workout?

An reformer exercise is a single movement, like Footwork or The Hundred, that targets specific muscle groups. A reformer workout strings several exercises together into one session, usually moving from a warm up through leg and core work to a stretch based cool down. Most reformer classes combine 8 to 12 exercises into a 30 to 45 minute workout.

What are some Pilates reformer exercises?

Popular reformer exercises include Footwork, The Hundred, Leg Circles, Rowing Series, Hamstring Curls, Long Stretch, Stomach Massage Series, Tendon Stretch, Short Box Series, Corkscrew, Running, Pelvic Lift and Side Splits. Additional exercises like Bicep Curls, Push Ups, Hug the Moon, Chest Expansion and Swan also target core and back strength.

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

For beginners, Pilates on a reformer bed is recommended 2 to 3 times per week to build a foundation. If you're at intermediate level, try 3 to 4 times weekly, and 4 to 5 times per week if you're advanced. Rest days are important to prevent injury and support recovery.