If you’ve ever walked past a Pilates reformer machine and thought, “What on earth is that thing?”, you’re not alone. It might look like a medieval torture device at first, but trust me—once you try it, it’s a total game-changer for your body.
Pilates reformer workouts are all about controlled, intentional movement using resistance and support from the reformer machine. They build long, lean muscles, improve posture, strengthen your core, and work your entire body—without the impact of heavy weightlifting or high-intensity cardio.
Whether you’re a total beginner or already familiar with Pilates, the following 5 reformer exercises will give you a serious full-body workout that targets your arms, legs, glutes, abs, and back—all in one session.
Let’s walk through them, step by step.
Why Use a Pilates Reformer Instead of Just a Mat?
Here’s the deal: mat Pilates is great, but the reformer adds springs, straps, and sliding carriage resistance to take your workout up a notch. The reformer forces you to work harder to control your body—engaging smaller stabilizing muscles, improving alignment, and increasing core activation.
So while it looks intimidating at first, the reformer is actually one of the most joint-friendly and efficient pieces of equipment you can use. Plus, it’s great for all fitness levels.
What You’ll Need Before Starting
- A Pilates reformer (at home or in a studio)
- Comfortable workout clothes
- A willingness to slow down and focus on form
- Optional: a certified Pilates instructor, especially if you’re new
Now, let’s jump into the actual exercises.
1. Footwork Series
Targets: Quads, hamstrings, glutes, calves, core
The footwork series is a classic way to start your reformer workout. It gets your lower body warm, activates your core, and teaches proper body alignment.
How to do it:
- Lie down on the reformer carriage, head on the headrest, feet on the footbar
- Keep your spine neutral and shoulders relaxed
- Press through your heels or toes to straighten your legs
- Slowly return to the start, keeping control throughout
Variations:
- Heels together, toes apart
- Parallel feet
- Heels on the bar
- Arches on the bar
Why it works:
This move looks simple, but when done correctly, it wakes up every muscle in your lower body and sets the tone for the rest of your session.
Trainer tip: Keep your core engaged the entire time to avoid arching your back.
2. Leg Circles with Straps
Targets: Core, hips, inner thighs, hamstrings
This one is sneaky. It feels graceful, but your abs and hip flexors will be on fire by the end.
How to do it:
- Lie on your back with your feet in the straps
- Extend both legs up to the ceiling
- Slowly lower them down and out in a circular motion
- Bring the legs back together at the top
- Reverse the direction after 8 to 10 reps
Why it works:
This exercise strengthens and stretches at the same time. It challenges your core stability while giving your hips and hamstrings a much-needed stretch.
Trainer tip: Keep your pelvis stable—no rocking or arching.
3. Long Stretch Series (Plank on the Reformer)
Targets: Core, shoulders, chest, arms, glutes
Ready for a challenge? This reformer version of the plank adds instability, making your entire body work harder to stay aligned.
How to do it:
- Place your hands on the footbar and feet on the moving carriage
- Come into a strong plank position—body in a straight line
- Slowly push the carriage back with your feet
- Then pull it back in with control
- Keep your shoulders over your wrists
Why it works:
It’s a killer for the abs and upper body. You’ll feel this everywhere, but especially in your core and shoulders.
Trainer tip: Don’t let your hips drop or hike up—stay in one long line.
4. Bridging on the Reformer
Targets: Glutes, hamstrings, spine, core
This one takes the traditional glute bridge and adds a layer of resistance and control using the reformer.
How to do it:
- Lie on your back with feet on the footbar
- Press through your heels to lift your hips up
- Slowly roll your spine off the carriage, one vertebra at a time
- Pause at the top, then roll down with control
Why it works:
This move tones the glutes and hamstrings while also helping improve spinal flexibility and alignment.
Trainer tip: Squeeze your glutes at the top and keep your ribs pulled in.
5. Arm Series with Straps
Targets: Shoulders, triceps, biceps, back, core
This standing or seated series will seriously sculpt your upper body, especially when you focus on precision.
How to do it (seated version):
- Sit facing the pulleys with legs either crossed or extended
- Hold a strap in each hand
- Perform controlled movements like:
- Arm circles
- Tricep presses
- Bicep curls
- Shoulder abductions
- Keep your spine tall and core engaged
Why it works:
Using the reformer’s resistance, this move tones your arms without bulk while building better posture.
Trainer tip: Move slowly and maintain resistance both ways—on the pull and the return.
How to Put It All Together: A Sample 30-Minute Reformer Routine
Here’s a beginner-friendly routine using the 5 exercises above:
Warm-Up (5 minutes)
- Footwork series (heels, toes, arches)
- Light spinal rolls or cat-cow on the carriage
Main Workout (20 minutes)
- Leg Circles – 2 sets each direction
- Long Stretch Plank – 3 rounds of 30 seconds
- Bridging – 3 sets of 10 slow reps
- Arm Series with Straps – 8 to 10 reps per movement
Cool Down (5 minutes)
- Gentle hamstring and spine stretches on the reformer
- Child’s pose or seated breathing
Tips to Get the Most Out of Your Reformer Session
- Focus on form over speed – Every rep should feel intentional
- Breathe with your movement – Inhale to prepare, exhale to move
- Use lighter springs for core and balance work
- Be patient – Pilates is about slow progress, not instant sweat
- Practice consistently – 2 to 3 sessions per week can show real results
Final Thoughts: Less Impact, More Results
If you’re looking for a low-impact, full-body workout that strengthens, tones, and improves posture all at once, Pilates reformer exercises might just be your perfect match. These five moves offer maximum benefit with minimal stress on your joints, making them great for everyone—from beginners to athletes.
It’s not about how fast or flashy your workout is. It’s about moving with purpose, staying consistent, and building strength that lasts.
So whether you’re in a studio or lucky enough to have a reformer at home, try out these exercises and see how your body feels. You might just fall in love with Pilates all over again.
