5 Pilates reformer exercises for a full body workout

Pilates has become one of the most trending forms of exercise these days and for good reason. It’s a low-impact, beginner-friendly exercise that helps strengthen and tone the core. Pilates can be performed without any major equipment, even requiring a reformer machine. Pilates reformer exercises are performed lying on a sliding bed-like frame with springs – the reformer machine. Here are some of the best Pilates reformer exercises to get fit and in shape.

What is a Pilates reformer?

Joseph Hubertus Pilates, a German physical trainer, founded the Pilates method. He developed Pilates reformer machines by attaching springs to the bottom of hospital beds to rehabilitate wounded soldiers without using force. The Pilates reformer has a flat platform that slides back and forth, and exercises can be performed lying, sitting, kneeling, or standing on it. Below this platform, four or five springs are attached that provide varying degrees of resistance. A reformer bed has shoulder blocks that support your head and neck, align your shoulders, and help you open your chest. An adjustable bar called the footbar is at the end of the platform spring, which helps strengthen the legs and upper body by placing the hands or feet on the footbar and moving the carriage in and out.

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5 Easy and Effective Pilates Reformer Exercises You Must Try!

Here are some of the best Pilates reformer exercises to incorporate into your fitness routine for an effective full-body workout, as explained by Pilates instructor Anjali Chandiramani.

1. Leg circles on the Pilates reformer

• Attach 2 springs to the platform for an intense resistance workout. Now, hook the extension straps through the handles.
• Slowly, lie on the platform with knees bent and feet pointed.
• To secure your feet in the loops, lift the straps over your head and slide each foot in one at a time.
• Keeping your hands flat on the platform and your arms at your sides, tighten your pelvis.
• Begin with your knees bent into your chest, tailbone down, heels together, and toes in a slight V.
• Extend your legs fully so that they are at a 45-degree angle to the platform.
• Keep your heels together and point your toes.
• Make sure your knees are inside the straps. Tighten your abs and squeeze your glutes to keep your lower back flat on the mat.
• Begin rotating your legs in small, outward circles. Make sure your pelvis is still and your legs are rotating in an even circle.
• After 6 repetitions, circle your legs in the opposite direction.

2. Frog on Pilates reformer

• Attach two springs to the platform to provide adequate resistance. Pass the extension straps through opposite ends of the footbar.
• Stand on the platform with your feet pointed and your knees bent.
• Lift the straps over your head, then insert one step at a time into the loops to secure them.
• Press your pelvis down, keeping your arms long at your sides and your hands flat against the platform.
• Begin with your knees bent into your chest, tailbone down, heels together, and toes in a slight V.
• Extend your legs fully so that they are at an angle of 60 degrees and 45 degrees with the platform.
• Keep your heels pointed and together and your toes pointed. Make sure the straps are between your knees.
• Squeeze your glutes and pull in your abs to keep your lower back flat on the mat.
• Bend your knees into your chest, pull your tailbone in, bring your heels together, spread your toes, and repeat.

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3. Reformer footwork

• Attach the 4 springs to the platform.
• Position yourself on the Pilates reformer platform and lie on your back.
• Form a slight V with the balls of your feet on the footbar, heels together and toes apart.
• Lift your heels and spread your knees slightly so that they are in line with your mid toes.
• Place your arms at your sides, palms flat on the platform and shoulders against the shoulder blocks, bringing them away from your ears.
• Look at the footbar while keeping your head down.
• With your core in place and your lower back on the mat, straighten your legs and apply pressure to your glutes to push out the reformer’s platform.
• Hold this position for a moment. Strengthen your glutes.
• Push your feet against the foot bar, then bend your knees into the center of your feet before returning to the starting position with control.

4. Elephants on Pilates reformer

• Stand on the Pilates reformer platform. Bend your toes up and press your heels up against the shoulder blocks. Keep your elbows straight and your palms on the footbar. Your hands should be shoulder-width apart.
• Pull your abs in to tuck your chin and round your tailbone under you. Pull down under your armpits to press your shoulders down.
• Squeeze your glutes, engage your core, exhale and push the platform back.
• Just make hip movements. Drive your hips back slightly to slide the platform back while keeping your upper body still.
• Inhale and bring the platform forward to its starting position by bringing your hips under you. Keep your lower back rounded and your shoulders down.

5. Running on the Pilates reformer

• Lie on your back on the Pilates reformer platform. Place your toes on the footbar, feet together, arms extended by your sides, palms down.
• Straighten your legs.
• Lower your right heel and bend your left knee. Don’t allow your knees to go in or disengage your glutes.
• Slide back up by lowering your left heel, straightening your left leg, bending your right knee, and lifting your right heel.
• Keep changing. Make sure your knees don’t go in.

What are the Benefits of Pilates Reformer Exercises?

Here are some effective benefits of Pilates reformer exercises as explained by an expert.

1. Strengthens muscles and improves stability and flexibility

Pilates reformer exercises target specific muscle groups for improved strength, especially the core, arms, legs and back. It also helps improve stability by engaging different muscles. It also increases flexibility and range of motion through controlled movements and stretching.

2. Improves posture

Promotes proper alignment and posture by strengthening core muscles and correcting muscle imbalances. If you spend most of the day working on a laptop and suffer from posture problems, include Pilates reformer exercises in your fitness regimen.

3. Supports rehabilitation

If you are recovering from an injury and looking for a low impact full body workout, this is a good workout for you. Start doing Pilates reformer exercises because these exercises provide low-impact resistance training that is suitable for rehabilitation and injury prevention, allowing for controlled movement that strengthens muscles.

Also Read: Strength Training: Strength Training Exercises for Beginners

4. Increases coordination

Pilates reformer exercises are all about precise movements and focus on proper form, which helps improve coordination and mind-body connection. In addition, it also helps to keep away stress and anxiety.

5. Versatility

Pilates is a great low-impact full-body workout. Pilates reformer exercises offer a wide range of exercises that can target different muscle groups and movement patterns, providing a full body workout.

Are there any side effects of Pilates reformer exercises?

Pilates reformer exercises provide a holistic approach to fitness with strength, flexibility, balance and coordination in a controlled and supportive environment. However, it is important to consult your doctor before incorporating these exercises into your fitness routine.