Example Exercises on a Pilates Machine

The Pilates method has several different pieces of equipment used within its mind-body system. The Pilates reformer, however, is the most popular, and the only one to be considered a machine vs. an apparatus. The stretches performed on the reformer cannot be duplicated as effectively on the other apparatus. This Pilates machine offers the most variety of movements and readily accommodates a full range of motion, rather than the limited range offered by some of the other pieces. Learn a few examples of the reformer-specific exercises that help to lengthen and strengthen the body.

  1. Seated Rhomboids

    • Although the name of this exercise singles out the rhomboids, the emphasis is initially on scapular stabilization and horizontal abduction of the shoulders. Be aware, however, of the rhomboids (located between the scapulae) and focus the energy there.

      Inhale. Sit upright at the edge of the carriage, facing the back of the reformer with the legs straight and between the shoulder rests. Thread the arms through the straps and place them on the forearms, bending the elbows to a 90-degree angle. Make sure the upper arms are at shoulder height, parallel to the carriage and each other, with the palms facing the body. Exhale. Keeping the elbows on the same horizontal line and holding the 90-degree angle, horizontally abduct the arms. Inhale. Return to the starting position.

    Single-Leg Skating

    • This exercise is a strong hip abductor exercise with a specific focus on the gluteus medius, a muscle important for healthy hip function and seen in everyday movements.

      Inhale. Stand on the foot platform, and place one foot on the front edge of the carriage, keeping the weight entirely on the standing leg. Place the hands on the hips and keep the trunk upright. Squat deeply with the standing leg, still keeping weight off the non-standing leg at this point. Exhale. Straighten the working leg completely, pushing the carriage outward. Inhale. Return to the starting position.

    Long Stretch

    • On the reformer, the long stretch begins in plank position or what is commonly known as the push-up position, with emphasis on lengthening the body from head to heel.

      Fitness enthusiasts who have grown up doing hundreds of push-ups will soon recognize that this exercise takes the basic push-up to a whole new level. The precision, control and core strength achieved in a long stretch can then be incorporated into all forms of the push-up, heightening both its integrity and intensity.

      Exhale. Step onto the reformer, placing the hands on the foot bar shoulder-width apart and feet in front of the shoulder rests, with heels pressing into them. Still exhaling, lower the body to a push-up position without altering the angle of the arms or shifting the shoulders. Inhale. Glide the body forward over the foot bar until the carriage reaches the stopper. Exhale. Push the carriage back to the starting position.