What Is Reformer Pilates? A Beginner's Guide
Reformer Pilates is a full body Pilates workout performed on a spring loaded machine called a reformer, which adds resistance to build strength, flexibility, and control.
On this page:
- Origins of Reformer Pilates
- The Reformer Machine Explained
- The Six Core Principles of Pilates
- Reformer vs. Mat Pilates
- Primary Reformer Exercises
- Benefits of Reformer Pilates
- Who Is Reformer Pilates For? (Including Safety Considerations)
- What to Wear to Your First Class
- Starting Your Reformer Journey
- FAQs
Introduction to the Origins of Reformer Pilates
Pilates began as a vision, one man's idea to move better, live stronger, and align the body with mind. That man was Joseph Pilates, and what started as a rehabilitation method in the early 20th century has become a global movement.
Today, Reformer Pilates brings that vision to life on the reformer bed, a sleek, spring loaded platform that transforms the traditional Pilates workout into a dynamic, full body experience.
Joseph Pilates' Legacy
Using a combination of springs, pulleys, and straps, Reformer Pilates offers a variety of exercises that can be scaled to suit beginners and athletes alike. It's not just about toning your core; it's about total body strength, stability, and stamina in one flowing, controlled session.
His legacy endures, contemporary Reformer Pilates carries the same precision and integrative philosophy as the original apparatus, while evolving alongside modern biomechanical research.
Evolution from Mat to Machine
During World War I, Joseph Pilates developed his first reformer using hospital beds and springs. His method, originally called Contrology, focused on precise, mindful movement, a philosophy that remains at the core of Reformer Pilates today.
What Makes a Reformer Class Different From a Mat Session?
It's the machine, and the method. The equipment adds resistance, guidance, and versatility. With a skilled Pilates instructor, it becomes a personalised practice: challenging when you need it, supportive when you don't. It's effective for improving posture, strengthening deep stabilising muscles, and building long term mobility without impact or strain.
The Reformer Machine Explained
Reformer Pilates is an apparatus based exercise system built around a sophisticated machine known as the Reformer. It transforms Joseph Pilates's original mat exercises by adding dynamic, adjustable resistance, building core strength, flexibility, and movement coordination with a more targeted approach.
A "carriage" glides along rails, resisted by a series of springs adjustable to individual strength levels and training goals.
How Does a Pilates Reformer Work?
- Carriage: the moving platform you lie, kneel, or stand on.
- Springs: attached to the carriage, offering variable resistance.
- Footbar: a movable bar your feet or hands press against.
- Straps: used for upper and lower body exercises.
- Frame and rails: the structure that keeps movement smooth and controlled.
- Headrest and shoulder pads: stabilise the head and shoulders for proper alignment.
The Six Core Principles of Pilates
Every reformer exercise is built on the same foundational principles Joseph Pilates established, regardless of which piece of equipment you're using:
- Concentration: full mental focus on each movement
- Control: precise, deliberate execution, never rushed
- Centering: power generated from the "core" (deep abdominals, hips, lower back)
- Flow: smooth, continuous motion between exercises
- Precision: exact alignment and technique over repetition count
- Breathing: coordinated inhale/exhale to energise the muscles
These principles are what separate Reformer Pilates from generic resistance training: the machine adds load, but the method is what makes it Pilates.
Reformer Pilates vs. Mat Pilates
Both disciplines share the same roots and principles, but the experience differs meaningfully. Here's how they compare:
Mat Pilates
Pros:
- Accessible, needs only a mat, can be done anywhere
- Lower cost, no equipment or studio fees required
- Builds foundational bodyweight strength and control
- Travel friendly
Cons:
- Limited resistance without added props
- Less support for beginners or those with injuries
- Fewer built in variations over time
Reformer Pilates
Pros:
- Adjustable resistance via springs for targeted, scalable intensity
- More supportive for injury recovery: the carriage and straps reduce joint load
- Greater exercise variety
- Guided alignment improves precision and form
Cons:
- Requires specialist equipment
- Studio sessions typically cost more than mat classes
- A dedicated reformer needs floor space at home
Many practitioners use both, mat work to build foundational control, reformer sessions to add resistance and variety.
Primary Reformer Exercises
- Footwork: a foundational series that builds alignment and strength through the lower limbs.
- The Hundred: dynamic abdominal work combining breath, precision, and core activation via the straps.
- Short Spine Massage: a controlled rolling movement that decompresses the spine and builds hamstring flexibility.
- Rowing Series: targets shoulders, back, and arms, refining posture and structural strength through the torso.
Each exercise is built to be scaled: lighter springs for support, heavier springs for challenge: so the same movement works for a first timer or an advanced athlete.
Benefits of Reformer Pilates
Reformer Pilates enhances core stability, crucial for alignment and injury prevention, through targeted resistance. It combines strength and flexibility training in a way that supports both athletic performance and everyday movement.
Enhancing Core Strength
The spring loaded carriage engages deep stabiliser muscles, including the transversus abdominis and multifidus, that are often missed in traditional training. Because resistance can be increased incrementally, the core workout stays challenging as you progress.
Posture and Flexibility Gains
- Alignment correction: trains the body to hold optimal posture, reducing strain on muscles and joints.
- Spinal articulation: builds range of motion through the spine.
- Muscle elongation: lengthens muscles while strengthening them.
What the Research Says
Reformer Pilates has been studied for a range of physical and metabolic benefits, including improved core strength, posture, flexibility, and balance. A 2025 study on soccer players found reformer based training improved agility and single leg hopping performance more than mat based training alone. Separate research has also linked reformer based programmes to improved balance and reduced fall risk in older adults, and to reduced pain and improved quality of life in people managing chronic conditions such as lower back pain.
(Always check with a healthcare provider before starting reformer Pilates if you're managing a chronic condition.)
Who Is Reformer Pilates For?
Reformer Pilates suits a wide range of people: beginners, athletes, older adults, and people recovering from injury or surgery. Because resistance is fully adjustable, sessions can be tailored to almost any starting point or goal.
Safety Considerations
Reformer Pilates is generally low risk when performed with correct form and appropriate spring settings, but it isn't automatically appropriate for everyone. Speak with a doctor or physiotherapist before starting if you:
- Are pregnant (especially past the first trimester, some movements need modifying)
- Have a spinal condition or recent spinal surgery
- Are recovering from a recent injury or surgery
- Have a health condition where a doctor has advised caution with exercise
A qualified instructor will always adjust exercises to your ability and any physical limitations: this is one of the reasons a guided first class matters more on a reformer than it does for most other equipment.
What to Wear to Your First Class
- Fitted leggings or shorts: loose clothing can catch on the carriage, springs, or straps.
- A fitted top: avoid anything baggy that could bunch up during movement.
- Grip socks: worn instead of shoes, for stability and hygiene on the carriage and footbar.
No trainers are worn on the reformer itself, you'll remove your shoes before class.
Starting Your Reformer Journey
How to Get Started
Selecting a well qualified instructor is the most important first step. An experienced trainer will guide your engagement with the straps, springs, and carriage: protecting against injury and maximising results from day one.
What to Expect in Your First Class
- Introduction to the Reformer: you'll be walked through the carriage, footbar, springs, and straps.
- Basic exercise demonstrations: your instructor introduces fundamental movements.
- A slower pace: expect more time spent on form than reps, especially early on.
- Ongoing corrections: instructors actively adjust your alignment for safety.
- Modifications: exercises are adapted to your fitness level and any physical limitations.
- New terminology: you'll pick up Pilates specific vocabulary as you go.
Frequently Asked Questions
Is Reformer Pilates good?
Yes, it strengthens the entire body from the inside out, improving posture, flexibility, and control. It's low impact but not low intensity, and works whether you're recovering from injury, training for performance, or simply looking to move better.
Can beginners do Reformer Pilates classes?
Yes. The springs act as both resistance and support, letting you move at your own pace as you build strength. FOLD's app includes fundamental and beginner classes designed specifically for this.
Can you do Reformer Pilates at home?
Yes, that's the reason the FOLD Reformer exists, studio quality reformer classes at home, with a machine that folds away when you're done.
Is Reformer Pilates similar to Mat Pilates?
They share the same roots and principles, but reformer adds resistance through springs and pulleys for more support, more variety, and deeper muscle engagement. See the full comparison above.
Is Reformer Pilates safe during pregnancy?
It can be, with modifications and guidance from a qualified instructor, always confirm with your midwife or GP first, particularly past the first trimester. See safety considerations.
What equipment do you need for Reformer Pilates?
Just a reformer and a little space to move. A starter accessories bundle (ball, mat, circle, 1kg dumbbells) covers everything else, no bulky towers required.
How often should you do Reformer Pilates to see results?
Aim for 3 sessions a week when starting out. With consistency, most people notice real change within 5 to 6 weeks. Progress over intensity is the goal.
References
- Pilates Foundation UK. "About Pilates." pilatesfoundation.com/about-pilates
- Reformer Pilates and athletic performance in soccer players (agility, passing, single-leg hopping outcomes), 2025. pmc.ncbi.nlm.nih.gov/articles/PMC12094727
- Physical, psychological, and metabolic health benefits of Pilates (overview). pmc.ncbi.nlm.nih.gov/articles/PMC9098105