Keen to start reformer Pilates? Here's everything you need to know

It’s more than just stretching

The reformer machine offers a diverse range of exercise sequences. Image: iStock

Promising greater flexibility, strength and stamina, it’s little wonder the exercise has garnered legions of loyal fans around the world.

As far as fitness trends go, reformer Pilates is showing no signs of slowing down. The workout has exploded in recent years, with boutique studios popping up left, right and centre as its popularity soars.

Combining the traditional principles of mat Pilates with a reformer machine, it takes the fundamentals of mat work and uses varying levels of resistance and weights to further challenge, sculpt and tone the body. 

And while it might sound easy seeing as it doesn’t require wearing runners, reformer Pilates has similar benefits to strength training or HIIT workouts, without compromising the joints and muscles. The best part? Anyone can give it a whirl, from those just starting out to seasoned fitness pros. 

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“It’s a high-intensity, low-impact form of exercise that can transform your entire body while being suitable for all fitness levels, from beginners and rehabilitation clients right through to the most advanced, elite athletes,” explains Fluidform Pilates founder, Kirsten King.

The benefits of reformer Pilates

At its core, reformer Pilates is based on the foundations of the mat work practice, introducing a reformer machine to add weight and resistance to help manoeuvre the body into positions that would otherwise not be achievable. 

“It takes the foundational Pilates exercises and builds on these, by applying varying levels of resistance, weight and moving components to fatigue the muscles, and build strength and tone, explains King.

“The reformer machine offers a diverse range of exercise sequences, making it both challenging and accessible to all.”

The main benefits include:

• It’s modifiable and customisable to all levels.
• It’s beneficial for injury rehabilitation. Performing exercises in a horizontal position avoids any weight-bearing or high-impact.
• It helps to balance the body, improving coordination, relieving pain and tension and building even strength and tone.
• The spring resistance effectively strengthens and tones the muscles.
• It improves flexibility by moving the body into new positions.
• It supports the body for those who struggle with balance and coordination.
• It offers a greater variety of exercises to help eradicate boredom.

The spring resistance effectively strengthens and tones the muscles. Image: Pexels

How does a reformer Pilates machine work?

The main components of the reformer include the carriage, foot bar, springs, straps and jump board. 

These are the key elements you can modify to progress or regress the movements and will both challenge and support each movement. The carriage is the moving bed at the centre of the reformer. 

The carriage resistance relies on the springs and the straps are used to move the carriage. The springs connect the carriage to the frame of the machine. Each reformer is different, however each combination of springs applies a varying level of resistance to increase or decrease the intensity of each movement. 

“The straps support your legs or arms, gliding the carriage along the frame to build pace and fluidity, against the resistance of the springs. The footbar can be adjusted to support your hands or feet, again used to move your body with the carriage, up and down the frame,” explains King. 

The jump board adds a platform for your feet or hands to ‘jump’ off, which adds pace and speed to your movements. The addition of the jump board brings a level of cardio to your workouts.

The straps support your legs or arms, gliding the carriage along the frame. Image: iStock

Is reformer Pilates suitable for people with injuries?

Similar to strength training or high-intensity workouts, reformer Pilates combines weight with resistance and high-repetition movements to fatigue and strengthen the muscles. However, unlike running or HIIT, it works the body in a supported or horizontal position, which minimises impact on the joints and muscles. 

“This is particularly beneficial to rehabilitation clients or those with physical limitations, as they can regain their strength and mobility in a safe and supported position,” says King.

Not only does it work to realign your body but it can also relieve tension and imbalances and improve your posture.

What muscles does reformer Pilates work?

While a reformer class activates every muscle in the body, ensuring a total body workout, there is undoubtedly a strong emphasis on your abdominals. 

“Nearly all of the movements in a reformer Pilates session engage the core muscles. A strong, stable and active core is essential to activating your glutes, legs and upper body.”

What do I need for a reformer Pilates class?

Like any other workout, comfortable and supportive clothing is a must. Some studios require you to wear grip socks (which can be purchased online or from fitness stores) for hygiene purposes, but they also help with stability. The most important thing to bring? A good attitude! Trying a new workout should be fun, not daunting.

“Find a teacher or online program you trust, and focus on perfecting your form and technique before advancing and challenging your workouts,” advises King.

Originally published as Keen to start reformer Pilates? Here's everything you need to know