Beginner’s Guide to Reformer Pilates

Have you heard of the Pilates Reformer?

You might think it sounds like a Victorian punishment, but it’s actually an amazing piece of workout kit!

If you’ve ever set foot inside a Pilates studio or seen inside a Reformer class, you might think that these leather-clad beds with all their straps and springs look a bit intimidating. Whilst these machines might look like they belong in a torture chamber, we promise that using them does amazing things for your body.

The reformer is just one of the pieces of large equipment that you can find in a Pilates studio, alongside the Barrel, Pilates Trapeze Table and Pilates Chair.

This large piece of Pilates equipment is the most effective way of practising the Pilates method.

“You can exercise without machines”, Joseph Pilates once said, “but it’s not as efficient.” That’s because Pilates equipment is uniquely designed to be able to either assist or challenge you during your workout, so it can meet everyone where they are, and no people work out in the same way.

In this blog, get an introduction to reformer pilates as we answer these three questions – what is reformer Pilates, how does Reformer Pilates work, and why is it beneficial?

What is Reformer Pilates?

Reformer Pilates is a type of Pilates performed using a specially designed piece of equipment known as the Pilates reformer machine. Unlike mat Pilates, reformer Pilates uses spring resistance, pulleys, straps, and a moving carriage to either support or challenge the body during exercise.

The reformer was originally designed to help improve strength, posture, flexibility, balance, and overall body control through low-impact, controlled movement.

Today, reformer Pilates classes are popular with everyone from complete beginners to professional athletes because the machine can be adapted to suit different fitness levels, injuries, and movement goals. Whether you are looking to build core strength, improve mobility, recover from an injury, or simply enjoy a full-body workout, reformer Pilates offers a highly versatile approach to exercise.

What is a Reformer Pilates Machine?

Reformer Pilates machines are one of the original pieces of equipment designed by Joseph Pilates, the man who invented the Pilates method. Thanks to the growing success of reformer group classes it is also probably the most famous piece of Pilates equipment.

For those of you not familiar with the reformer, we’ve got you covered. Below you’ll find a description of the main features of a reformer. A brief introduction as to how it works and the benefits of using it.

The Reformer Frame and Carriage

The reformer consists of a bed-like rectangular frame. Depending on whether the reformer is a classical studio version or a contemporary model, this frame is made from either wood or metal.

On top of the frame sits a padded platform known as the carriage. The carriage is attached to hidden runners and so is able to slide up and down the length of the frame freely.

Design elements like this makes the smooth execution of exercises possible. This helps practitioners achieve the “flow” Pilates principle.

Springs and Resistance

The carriage is attached to this end of the reformer with a series of springs in a range of spring tensions. These springs are only hooked on to the frame, though, and are easily removed.

By adjusting the spring tension in this way, the resistance provided by the reformer is altered. Exercises are made either easier or more difficult. Surprisingly, one light spring is often more challenging than several heavier ones.

Straps, Ropes and Foot Bar

At one end of the reformer frame is the foot bar. This is adjustable. It can be moved to change the size of the reformer to accommodate for different heights. The foot bar can also be quickly lowered or raised if an exercise requires it.

At the opposite end of the frame are two long ropes with loop handles attached to pulleys. When it comes to the loop handles there is usually an option of a small one and a large one. The smaller ones are intended for hands and the larger ones are designed for feet.

Adjustable Features for Comfort & Support

The reformer carriage has other features such as shoulder pads (to stop you from sliding off when you’re lying down) and an adjustable headrest. All of which is designed to make your experience on the reformer more comfortable.

How Does Reformer Pilates Work?

The reformer is an incredibly versatile piece of equipment and can be used lying down, standing, kneeling or on all fours. This ingenious piece of machinery has many features which make exercise varied, interesting and fun.

Most exercises on the reformer involve some sort of pushing and/or pulling action. Other exercises involve keeping the carriage still whilst the tension of the springs works against you.

Another useful application of the reformer – and part of why it is so effective – is that it can be either assistive or resistive. In basic terms, this means that exercises can be made more or less challenging using the machine.

Learn about How To Use A Pilates Reformer Machine in our blog.

How The Reformer Supports Movement

• The Pilates Reformer is supportive. The position on the reformer supports the weight of your body. Your muscles are not having to hold you upright against gravity, so you can fully relax onto the bed.

• The Pilates Reformer can assist you. The additional features of the Reformer can also support you – the bar and the foot straps can support the weight of the legs whilst you do exercises that challenge the abdominals. For example – if you were to lie on the floor doing double leg raises, the weight of both legs would be very challenging. Most people are not able to perform the exercise well and it becomes either ineffective or puts strain on the back. By adding support to the legs in the form of weighted cable the load is less – enabling you to perform the movement more effectively.

• The Reformer provides feedback. The sensory feedback that you get from having the whole of your back resting on the reformer bed means that you are getting tactile information about the position of your spine and pelvis as well as how you are moving. Straps and handles that you can pull and bars you can hold or push also give you more tactile feedback and are more satisfying movements. They also mimic the functional movements that we do on a daily basis. In contrast, mat Pilates can leave you waving your arms and legs in the air without a clear idea of where your body is in space. Finally, when you pull the straps on a reformer with your hands or feet – it produces movement of the carriage which is a bit like rowing a boat. Many people find this action both fun and soothing and it also gives you a big movement in response to your hand movements.

Take an exercise like the “roll down”, for instance. The “roll down” involves the fluid movement of the spine from a “neutral” position in seated through to a rounded one. It is an exercise that mobilises the spine and strengthens the abdominals.

You can do this exercise on the mat without any equipment. But it is a pretty difficult one to do without over-recruiting muscles or using the wrong ones to help you cheat your way through it. On a reformer, however, you have the choice to hold on to the straps and add extra springs for support. This makes the exercise easier to execute.

So, rather than challenging your movement, the reformer in this instance is actually helping you perform the movement correctly. In doing so, you are forced to activate the right muscles – the muscles intended to work in “roll down”.

How The Reformer Creates Challenge

• The reformer Pilates machine creates resistance. The Pilates reformer works using cables attached to pulleys and a moving carriage operating on spring resistance. By setting up the carriage with more spring resistance you can create more resistance to work against, making the exercises a strength challenge.

• You can adjust the stability to vary the difficulty level. The reformer can also be set up so that you have less stability on the moving carriage and this can make exercises more challenging. For example – performing a plank on the reformer with more springs is easier, remove the springs and you have to control the movement of the carriage more.

Other Benefits of Reformer Pilates

• The reformer encourages correct form and posture. Reformer works differently for standing exercises such as “Scooter”. This is like a running movement where one leg is placed on the floor and the other on the reformer.
  Instead of aiding the movement, the leg extension phase of the exercise is resisted by the springs of the reformer. This means that, as well as teaching the body to move in the “correct” way, the force created by the reformer springs is also building strength in the leg and glute.

• The reformer’s moving carriage and variable spring settings create a lot of opportunities for challenging the body. For example, movements performed on the unstable surface of the carriage in combination with a light spring are great for strengthening the body’s deep stabilising muscles. These types of exercises also promote better balance and coordination.

• The Pilates reformer is fun! There are endless creative ways that this piece of equipment can be used to vary exercise. You only need to look on YouTube or Instagram to see many examples of this.

• The Pilates reformer can be integrated into other types of exercise – there are many ways that the reformer can be used to enhance strength training, cardio workouts.

• It’s designed to improve mobility and flexibility. Important features of the reformer, such as the straps and pulleys, are designed to help improve mobility, flexibility and range of motion, and they are particularly effective at doing so.

• The reformer is adjustable to your needs. Elements like the adjustable spring tension also mean that Pilates on the reformer can be made to work for everyone. This includes beginners, pregnant women and people with injuries. The reformer’s official name is the “universal reformer” – and clearly with good reason. Pilates on the reformer can be adapted to work for everyone. It meets every need.

Reformer Pilates vs Mat Pilates

Both reformer Pilates and mat Pilates are based on the same core Pilates principles, including breath control, concentration, precision, flow, and core stability. However, the biggest difference between the two is the equipment used.

Mat Pilates relies primarily on body weight exercises performed on the floor, sometimes using small props such as resistance bands or Pilates balls. Reformer Pilates, on the other hand, uses the Pilates reformer machine to add spring resistance and support.

One of the major benefits of reformer Pilates is that the machine can either assist or challenge movement. For beginners, the reformer can provide support and stability that may actually make some exercises easier to perform correctly compared to mat Pilates. For more advanced practitioners, increasing the spring resistance or instability of the carriage can create a highly challenging full-body workout.

Reformer Pilates is also particularly effective for rehabilitation and posture training because the machine provides tactile feedback and controlled resistance. This allows users to develop better movement patterns and muscle activation with greater precision.

Mat Pilates is often more accessible because it requires little equipment, while reformer Pilates offers greater exercise variety and progression options through the machine itself.

Ultimately, both forms of Pilates can be highly effective, and many people enjoy combining mat and reformer Pilates as part of a balanced movement practice.

Read our blog on Reformer Pilates vs Mat Pilates for more information.

Key Takeaways

1. The Reformer is a versatile, original Pilates machine – the Pilates reformer is a bed-like frame with a sliding carriage, adjustable springs, straps, and a foot bar. Designed by Joseph Pilates himself, it allows for a wide range of exercises that can be performed lying, standing, kneeling, or on all fours.
2. It Can Assist or Challenge Depending on Your Needs – one of the reformer’s key benefits is its ability to either support or resist your movements. Beginners, those with injuries, and advanced practitioners alike can tailor workouts by adjusting spring tension, allowing for both assistance and increased challenge.
3. Improves Strength, Stability, and Mobility – exercises on the reformer target deep stabilising muscles, improve posture and spinal alignment, and build strength, especially in the core, glutes, and legs. The reformer also promotes better balance, coordination, and flexibility.
4. Provides Tactile and Visual Feedback for Better Movement – the reformer’s structure offers sensory feedback (e.g., movement of the carriage, pressing against the bar), helping users better understand and control body alignment and muscle engagement during exercises—something harder to achieve in mat-based Pilates.
5. Adaptable and Inclusive for All Levels – despite its intimidating look, the reformer is suitable for almost anyone—including beginners, older adults, pregnant women, and people recovering from injury. It offers a wide variety of exercises and can be safely used under professional guidance.

Time To Try The Pilates Reformer

So, you’ve had the low-down on what the Pilates reformer is and how it works. Hopefully this piece of apparatus doesn’t seem quite so terrifying anymore!

The Pilates reformer might look intimidating at first glance, but it is one of the most intelligent and adaptable pieces of exercise equipment available. Designed to both support and challenge your body, it allows you to move better, get stronger, and improve your overall control in a way that is difficult to achieve with mat work alone. Whether you are new to exercise, returning from injury, or looking to take your training to the next level, the reformer meets you exactly where you are. With the right guidance, it becomes less about the machine itself and more about how it helps you understand your body, refine your movement, and build strength that carries over into everyday life.

If you’ve been avoiding Pilates classes because of the look of the machines, we’re hoping you now can sign up for that reformer or equipment class with confidence.

Our physiotherapist-led Pilates studio in Chelsea, our Angel Pilates studio, our Pilates studio in City, and our Norfolk Pilates studio in East Anglia, offer a highly tailored approach to your Pilates training. Whether your goal is to manage a health condition, rehabilitate from an injury or to improve your strength and fitness, Reformer Pilates classes at Complete Pilates is the place to start!

Education is Key

These blogs are designed to give information to everyone, however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve. 

If you have any injuries or health conditions, it is a good idea to consult with a health professional to make sure that the exercise is appropriate for you. You will also benefit from doing reformer Pilates with a healthcare professional with Pilates training, such as a physiotherapist. In addition to advising on appropriate exercise, they will be able to adjust the exercises appropriately for your body and your condition. They can also work with you to set achievable goals that you can work towards.

If you are not sure whether this is for you, simply get in touch. We are here to help!