5 Popular Pilates Reformer Exercises And How To Do Them

Pilates Reformer exercises are a form of low-impact, full-body, resistance training. It is designed to strengthen, stabilise and stretch your muscles to improve posture, core strength, alignment and balance. 

The Reformer combines the use of weights, elastic ropes and springs with precise assessments and movements to challenge the body and mind. Here are five popular Pilates Reformer exercises:  

1. Footwork – this exercise focuses on the abdominals, legs, and lowerback. It involves lying on your back, with your head and neck supported on the Reformer, keeping your belly muscle engaged. Place the heels of your feet on the footbar, pushing it away and pulling it back in, contracting your abdominals at each end. 

 2. Single Leg Stretch – this exercise targets the abdominals, focusing on balance as well as strengthening the core. Begin by lying on the Reformer with your head and neck supported. Bring one knee into your chest, with both hands holding your thigh, then extend the leg out long, and draw it back in. Alternate legs in a controlled contraction. 

 3. Backstroke – this exercise is great for strengthening the back and shoulders while improving spinal mobility. Begin by sitting up on the carriage of the reformer, legs bent and feet on the shoulder blocks. Extend your arms back, pulling the straps towards your hips, and then drive your arms forward towards the shoulder blocks, pushing the springs.  

4. Kneeling Side Kick – this is a dynamic, Pilates Reformer exercise that works on strengthening the legs and hips, as well as improving coordination. Start in kneeling on the Reformer, holding the handlebars, keeping your abdominals engaged. Extend your left leg forward, then out to the side, and then kick it back, repeating the same movement on the other side.  

5. Leg Circles – This exercise works on the flexibility of the hips and strengthening the abdominals. Begin in a side-lying position on the reformer, turning your head to the opposite side as your torso. Extend your top leg straight up, keeping both feet together. Move your leg in small circles, in both clockwise and counterclockwise directions.  

By incorporating these five popular Pilates Reformer exercises into your routine, you can strengthen and stabilise your muscles, improve alignment and posture, and increase your overall range of motion. In addition, Pilates Reformer training will help you build balance, coordination and cardiovascular conditioning. Get started today and start to gain the benefits of Pilates Reformer exercises!

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