Pilates Reformer Exercises

The Pilates reformer is a well-known and popular piece of equipment in the Pilates system. In addition to the mat, reformer exercises are a main part of the Pilates regimen in a studio setting. The reformer is extremely versatile, providing detailed resistance to help establish precision and flow. Ultimately, the reformer is intended to train and strengthen the body in preparation for mat work. Below are a few of the basic reformer exercises that build core strength and flexibility.

  1. Frog

    • This reformer exercise helps develop pelvic-lumbar stabilization and strengthens the hip adductors. Usually performed on just two springs, this lighter resistance causes the smaller muscles to work to stabilize the carriage while the rest of the body is moving. Start with an inhale. Lie supine with the spine in a neutral position. Place the feet in the straps and bend the knees out to the sides with the hips externally rotated. Softly flex the feet and press the heels together. Exhale. Straighten the legs on a diagonal line at a 45-degree angle to the carriage.

      Inhale. Bend the knees and return to the starting position. Be sure to stabilize the pelvic area throughout the the exercise and avoid bringing the knees to close to the chest, which causes the tailbone to lift.

    Arm Circles

    • This exercise strengthens the elbow extensors and triceps while developing trunk and scapula stabilization. The spring setting may vary according to strength, but two springs are usually ideal. Inhale. Lie supine on the reformer with a neutral spine and the knees and hips in tabletop position. Hold the arms out to the sides in a T position, keeping the shoulders stable and placing the hands in the straps. Maintain slight tension in the straps with the palms facing the sides of the body. Exhale. Adduct the arms and gently press them against the sides of the body. Internally rotate the arms so the palms face the carriage. Inhale. Lift the arms up to a position perpendicular to the carriage. Return the arms to the starting T-position.

    Breaststroke Prep

    • This exercise is performed on the Pilates long box, which is placed on the carriage of the reformer. The long box provides a wide base of support, and only one spring is used for light resistance. The breaststroke prep strengthens the back extensors and develops scapula stabilization and abdominal control. Inhale. Lie prone on the long box facing the foot bar with the sternum at the front edge. Place the hands on the foot bar, shoulder-width apart. Direct the elbows out to the side and keep the body horizontal with the back extensors and hip extensors engaged. Exhale. Straighten the arms while elongating the entire body, moving horizontally. Alternately, you can extend the trunk into a moderate arch before inhaling and returning to the starting position.