What Is Reformer Pilates? An Honest Guide to Getting Toned, Strong, and Fit

Reformer Pilates is a full-body workout that uses a spring-based machine, the Reformer, to add resistance and support. It’s highly effective for building lean muscle, improving core strength, and increasing flexibility. Unlike mat Pilates, the Reformer’s adjustable springs allow it to be tailored for any fitness level, making it an excellent choice for beginners and advanced athletes alike.

Before booking that first class, let’s determine if Reformer Pilates aligns with your fitness goals. This quick assessment takes less than a minute but could save you months of mismatched workouts.

Tick each box that applies to you:

• My primary goal is to build long, lean muscle tone
• I want to improve my core strength and posture
• I’m looking for a low-impact workout to avoid stress on my joints
• I need help with flexibility and mobility
• I’m recovering from an injury and need a controlled form of exercise
• I’m motivated by structured classes and instructor guidance

If you ticked 3 or more boxes: Reformer Pilates is an excellent fit for your goals. You’ll likely see significant improvements in the areas you’ve identified within 6-8 weeks of regular practice.

If you ticked 1-2 boxes: Reformer Pilates could complement your existing routine. Consider starting with one class per week alongside your current programme.

If your main goal is purely high-intensity cardio or heavy weightlifting: You may want to use Pilates as a supplement rather than your sole workout. It’s brilliant for active recovery and addressing muscle imbalances.

A Pilates reformer is a bed-like piece of exercise equipment with a sliding platform, called the carriage, which moves back and forth within a frame. The carriage is connected to a set of adjustable springs that provide varying levels of resistance, allowing for a highly versatile workout. It also includes a footbar and straps with handles, which can be used by the hands or feet to control the carriage’s movement. This design allows for a wide range of low-impact exercises that promote length, strength, flexibility, and balance, making it suitable for all fitness levels.

Walking into your first Reformer class can feel intimidating, the machine looks like a medieval torture device crossed with a rowing machine. But within minutes, you’ll be moving through these five foundational exercises that form the backbone of every Reformer workout.

Purpose: Warms up the legs and aligns the spine while teaching proper foot positioning.
Step-by-Step Instructions:

1. Lie on your back on the carriage with your head on the headrest
2. Place the balls of your feet on the footbar, heels together, toes apart (forming a small ‘V’)
3. Press the carriage away by straightening your legs, keeping knees tracking over middle toes
4. Slowly bend knees to return, maintaining neutral spine
5. Repeat 10-15 times

What it feels like: Similar to a leg press, but smoother and more controlled. You’ll feel your quads, calves, and even your core engaging.

Purpose: Engages the deep core muscles and coordinates breath with movement—the signature Pilates exercise.
Step-by-Step Instructions:

1. Lie on your back, legs in tabletop position (knees bent at 90 degrees)
2. Curl your head, neck, and shoulders up off the carriage
3. Extend arms straight alongside your body, palms down
4. Pump arms up and down in small, controlled movements
5. Breathe in for 5 pumps, out for 5 pumps
6. Complete 100 pumps total (10 breath cycles)

Modification for beginners: Keep feet on the footbar or lower legs to 45 degrees if your core isn’t ready for the full version.

Purpose: Improves hip mobility and pelvic stability while strengthening the core.
Step-by-Step Instructions:

1. Lie on your back with one foot in a strap, leg extended toward ceiling
2. Keep the other leg extended on the carriage or bent with foot on footbar
3. Circle the strapped leg across your body, down, out, and back up
4. Keep circles controlled and pelvis stable
5. Complete 5 circles in each direction, then switch legs

Common mistake to avoid: Moving your entire pelvis with the leg. Your hips should stay completely still whilst only the leg moves.

Purpose: Stretches the hamstrings and calves whilst decompressing the spine.
Step-by-Step Instructions:

1. Stand on the carriage with hands on the footbar
2. Create an inverted ‘V’ shape with your body (like downward dog in yoga)
3. Keep heels pressed down and spine neutral
4. Push carriage back using your hamstrings and glutes
5. Control the return using your core
6. Repeat 8-10 times

What makes it different: Unlike a static stretch, you’re actively engaging muscles whilst lengthening them—this is what makes Pilates stretches so effective.

Purpose: Develops upper body strength and shoulder stability whilst challenging core control.
Step-by-Step Instructions:

1. Kneel on the carriage facing the footbar
2. Hold the straps with arms extended forward at shoulder height
3. Pull straps back, bending elbows close to your sides (like a rowing motion)
4. Slowly release with control
5. Keep torso upright and core engaged throughout
6. Complete 10-12 repetitions

Why it’s harder than it looks: Kneeling on the moving carriage forces your core to work overtime to maintain stability.

Reformer Pilates is best for building lean muscle tone with resistance. Mat Pilates is best for foundational core strength using only bodyweight. Yoga is best for flexibility and mind-body connection. Read our guide on Mat vs Reformer Pilates if you’d like to learn more.

Yes, you can lose weight with Reformer Pilates, primarily by building metabolically active muscle. Whilst it’s not a high-calorie-burn cardio workout, it creates a toned physique that burns more calories at rest. For optimal weight loss results, combine it with a healthy diet and complementary cardio activities.

Reformer Pilates builds lean muscle mass, which increases your resting metabolic rate. According to exercise physiologist Dr Michele Olson, “For every pound of muscle you gain, your body burns an extra 6-10 calories per day at rest.” Over months, this metabolic shift creates sustainable fat loss whilst sculpting your body.

Beginners (first 4 weeks): 2-3 times per week with rest days between
For faster results: 3-4 times per week
Maintenance: 2 times per week

Check out our guide on how many times a week should you do pilates for more information.

Wear form-fitting leggings or shorts (loose clothing gets caught in springs), a fitted top that won’t ride up during inversions and grippy socks (mandatory at most studios).

Some popular Australian brands that sell pilates clothing include Lorna Jane, Nimble Activewear, or Running Bare. For grippy socks, ToeSox or Tavi Noir are studio favourites.

Yes, with modifications and your doctor’s clearance. Many studios offer prenatal Reformer classes specifically designed for each trimester. The support from the machine actually makes many exercises safer than mat work during pregnancy.

No. The spring resistance creates lean, elongated muscles rather than bulk. Think dancer’s body, not bodybuilder. The resistance typically ranges from light to moderate, perfect for toning without significant hypertrophy.

Reformer Pilates isn’t just another fitness trend, it’s a comprehensive system that delivers real results. Whether you’re recovering from injury, wanting to tone up, or simply looking for a workout that challenges both body and mind, the Reformer offers something unique.

Your next step? Book an introductory package with SOHL Studio at Castle Hill. Remember, everyone feels uncoordinated in their first class, by class three, you’ll be moving with confidence.