Pilates reformer is a great workout to improve your flexibility and posture.

I have been a Reformer addict for about 5 years now. I have had some Pilates Mat courses over the years, so far away that I didn’t even know Pilates Reformer. However, due to chronic neck pain that deteriorated my quality of life for years, with constant migraines, vertigo, and complete intolerance for sunlight, my physiotherapist suggested trying the reformer.

For some reason, the world around me seemed to be highly into fitness those days, so I took it as a motivation to incorporate regular exercise into my life. I have been doing random workouts in different fields, but nothing seems to please my extravagant preferences.

So, I found a studio very close to my house and booked a first class just to see what I’m dealing with and whether Reformer is as good as it is marketed.

Well, I can admit I got excited from day 1, and I haven’t stopped being excited since then. To begin with, with only two classes per week, I soon started seeing results in my body. The migraines began being more rare and I felt my body more carefree and intense. Within 2 months, my abs started showing results, and after 6 months, I completely got rid of the neck pain, which didn’t get better due to the long office hours.

Since that first day, Pilates reformer has been a part of my life so much that when I miss a class, I feel bad. Reformer is a game-changer for your overall well-being and body and can do wonders for your posture. Let’s not forget that Joseph Pilates created it for that reason.

Just a little history

The Reformer is born

During World War I, while interned, Joseph Pilates worked with injured individuals. He began experimenting with springs attached to hospital beds, enabling patients to exercise even while bedridden. This experience was fundamental in the development of the reformer. The reformer was designed to provide support and resistance, making it possible for people with limited mobility or injuries to perform exercises that would otherwise be difficult or impossible.

Pilates aimed to create a system that would strengthen the entire body, improve flexibility, and promote proper alignment. The reformer's springs provide variable resistance, allowing for a wide range of exercises that target different muscle groups. The machine's design also helps to improve balance and coordination. Joseph Pilates called his method "Contrology," emphasizing the importance of mind-body connection and precise movements. The reformer assists in achieving this control by providing feedback and support during exercises.

Why Pilates reformer?

For a person like me who suffers from severe neck pain, it is important to find a type of workout that doesn’t increase the risk of injury but still helps work my back and neck muscles so that they gain strength. In general, even though the reformer does wonders for people with spine and neck problems as well as people who suffer from injuries, it’s an overall amazing exercise for multiple reasons.

First of all, the main principle of the reformer is to focus on engaging the deep core muscles, leading to a stronger and more stable core. This way, while we strengthen our core muscles, we enhance our alignment; therefore, we manage to improve our posture.

The exercises on the reformer challenge your balance and stability, leading to improvements in coordination and the resistance provided by the springs allows for a full-body workout that strengthens and tones muscles. Not to mention that the low-impact nature of reformer Pilates makes it suitable for people of all fitness levels, including those recovering from injuries, and especially for me who I am certainly the worst supporter of extreme cardio.

But it’s very unique benefit is that the controlled movements and stretches on the reformer help to increase flexibility and range of motion. Even if your goal is not to be flexible, it’s unbelievably effective in making you more flexible. This is because the reformer facilitates stretches that might be difficult or impossible to achieve on a mat, allowing for a greater range of motion. On top of that, the resistance springs help to safely and gradually increase flexibility over time, and the way the reformer is built ensures proper form and prevents overstretching. So, even if you don’t want a very active workout, it can be beneficial only for improving your flexibility and all the benefits that come with it.

The exercises

If you are already on your Pilates reformer journey or you are exploring the possibility of starting, make sure you incorporate the following exercises into your routine. We asked our dear friend & Working Gal Angela, who is a certified Pilates reformer instructor, and she suggested that whether we are beginners or at a more advanced level, we should definitely add some essential exercises that can boost our flexibility and overall motion. Let’s dive in!

Eve’s Lunge

Photo source

Named after Eve Gentry, a protégé of Joseph Pilates, this exercise strengthens and stretches the hips and hamstrings. It helps relieve tight hip flexors that can lead to lower back pain, stretches the front of the hip, and improves balance and focus.

How to do it

• In medium resistance, stand up facing the foot bar.
• Place your outside leg at the front of the Reformer, as in the photo.
• Take your inside leg, tuck your toes under it, and place it right up against the shoulder block.
• Place both your hands on the foot bar, push the carriage back, then draw it back in.
• Switch sides.

Elephant

Photo source

An exercise with multiple benefits that stretches the back of the legs and feet while strengthening the front of the legs. It also creates mobility at the hip joints and improves posture, spinal alignment, and balance. It can also help reduce pain and stiffness.

How to do it

• In medium resistance, grab with your hands the footbar.
• Place your feet on the carriage in front of the shoulder blocks.
• Press your heels down while lifting your toes up, and engage your core muscles, pulling your navel in towards your spine.
• Initiate the movement by tucking your tailbone under and rounding your spine, creating a "C" curve.
• As you round your spine, use the muscles in the back of your legs (hamstrings and glutes) to push the carriage away from the footbar.
• Engage your abdominal muscles to pull the carriage back towards the footbar.

Side splits

Photo source

Performing the side splits on the reformer adds a unique dimension to the stretch, offering support and controlled resistance. Side splits are an amazing exercise since they activate your glutes, inner thighs, and quadriceps. They also improve your balance and coordination by lengthening your tendons and improving your range of motion.

How to do it

• Use light to medium spring resistance
• Begin by standing sideways on the reformer carriage, with one leg extended along the carriage and the other foot placed on the footplate, ensuring that both feet are at the edges of the platforms
• With a straight back, exhale to open your legs wide apart by pushing the carriage away, engaging your abductor muscles,
• Then inhale to bring your legs back together, pulling the carriage in, maintaining alignment throughout the movement

Swan

Photo source

The "Swan" exercise on the Pilates reformer is a challenging yet beneficial movement that promotes spinal extension, core engagement, and overall body control. It primarily focuses on extending the spine, particularly the thoracic region. Also, the reformer provides controlled resistance, allowing for a precise and effective stretch. You can either perform the exercise lying on the long box or directly on the carriage.

How to do it

• Medium to heavy resistance.
• Lie on your stomach with your hands on the footbar and your feet against the shoulder blocks.
• Press the carriage out as you lift your upper body off the mat, extending your spine and opening your chest.
• Keep your lower back down by controlling your core.

Short Spine

Photo source

The Short Spine is a challenging exercise that can indeed improve flexibility, particularly in the hamstrings and spine, while also building core strength and control. Strengthens the glutes and hamstrings, and improves spinal alignment by developing balance in the back muscles.

How to do it

• Medium resistance.
• Place the balls of your feet in the straps, heels together toes slightly apart in a Pilates V stance.
• Your arms are long by your sides, palms down, or you can hold onto the reformer frame.
• Keep your lower back down by controlling your core.
• Engage your core to curl your pelvis off the carriage, lifting your hips.
• Continue the curl, lifting your legs straight up towards the ceiling, or slightly over your head. Keep your legs in the straps and ensure they are straight, or as straight as your hamstrings allow.
• Focus on using your abdominals to lift your legs, not momentum. The goal is to create a straight line from your shoulders to your feet.
• Slowly roll your spine back down onto the carriage, vertebra by vertebra. Control the descent using your core until back in the starting position.

Important note

If you are new to Pilates reformer, make sure that you try those exercises with a certified Pilates instructor in order to avoid injuries.