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 workouts work multiple muscle groups, including your arms, legs, and core, while giving you overall body control and better alignment. It’s a unique approach that not only helps to build core strength but also improves your flexibility and coordination, supporting improved posture and reducing your risk of injuries.
The combination of spring resistance and the movement of the carriage allows you to customise the intensity and variety of your exercises, making Pilates reformer exercises an ideal choice for a balanced workout that focuses on strength, flexibility and a deep mind-body connection.
Key Takeaways
- Top Pilates reformer exercises for core strength include The Hundred, Short Spine and Footwork Series
- Top Pilates reformer exercises for flexibility include Mermaid Stretch, The Elephant and The Frog
- Pilates reformer exercises build all-round coordination and flexibility as well as core strength
- Customise the intensity of your core workout by adjusting your Pilates reformer springs
Understanding the Pilates Reformer
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.
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 Hundred
The Hundred is a classic Pilates exercise adapted for the reformer. Lying on the carriage, with your hands outstretched in straps or holding the foot bar, pump your arms vigorously in sync with your breath and count to 100. This movement boosts endurance and activates the deep abdominal muscles for overall body strength and core stabilisation.
Short Spine
Short Spine is a reformer exercise that emphasises spinal articulation and core flexibility. Roll your spine off and onto the carriage in a controlled manner using your core muscles to enhance both spinal mobility and flexibility.
This movement also strengthens the hamstrings and challenges your balance on the reformer, making it a dual-purpose exercise for both strengthening and improving flexibility.
The Footwork Series
The Footwork Series on the reformer is an excellent starting point for building core strength while also targeting the legs. Lying on the carriage with your feet on the foot bar, this series involves controlled pressing and releasing movements to boost your stability and coordination.
Different foot positions, such as Pilates V, heels or toes, help you focus on different muscle groups, for an all-round workout for the legs and deep core stabilisers. Maintaining pelvic control and proper spinal alignment during this low-impact exercise is essential to achieve maximum benefits and prevent injury. To tailor the intensity, use the adjustable spring resistance.
Key Pilates Reformer Exercises for Enhancing Flexibility
Mermaid Stretch
The Mermaid Stretch is a graceful Pilates reformer exercise designed to open up the sides of your body and improve spinal flexibility. Sitting sideways on the carriage with your feet secured against the shoulder blocks, reach one arm overhead while the carriage glides away and back.
This movement stretches the obliques, intercostal muscles and hips, encouraging length in your torso and enhanced flexibility along the spine. Practicing the Mermaid Stretch regularly helps increase the natural range of motion and promotes better alignment during your Pilates workouts.
The Elephant
The Elephant is a dynamic exercise that targets hamstring flexibility and calf muscles while requiring you to engage your core and keep control over your lower body. In this movement, you stand on the carriage with your feet on the foot bar and hands on the platform, forming an inverted “elephant trunk” shape with your body. Using your legs and core, push the carriage forward and back to feel a deep stretch through your legs and gentle spinal mobilisation.
The Frog
The Frog is excellent for stretching your inner thighs and hip flexors while offering a controlled challenge for your core muscles. Lying on the reformer carriage with your feet strapped in and knees bent outward in a wide “frog” position, you gently press and release the carriage by extending and flexing your legs.
This stretch-lengthen routine improves hip joint mobility and leg flexibility, complementing any strength work you do in your other Pilates reformer workouts. As well as this, focusing on smooth, controlled movements helps to cultivate a strong mind-body connection during your exercise.
Conclusion
Reformer Pilates is a powerful way to build a stronger core and enhance flexibility through precise, controlled movements using resistance springs and the sliding carriage. These exercises engage multiple muscle groups, improve posture and help correct muscle imbalances, reducing the risk of injury. Whether you want a full-body workout or want to improve your mind-body connection, adding Pilates reformer exercises into your workout routine offers numerous physical and mental benefits.
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 lots of mental benefits, including tapping into the mind-body connection.
Is reformer Pilates enough exercise?
Reformer Pilates gives you a full-body workout that 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 are some Pilates reformer exercises?
Popular Pilates reformer exercises include Footwork, the Hundred, Rowing Series, Hamstring Curls, Long Stretch Series, 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 Extensions, Leg Circles, 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 2-3 times per week to build a foundation. If you’re at intermediate level, try 3-4 times weekly and 4-5 times per week if you’re advanced. Rest days are important to prevent injury and support recovery.
