Pilates Reformer Exercises: 20 Essential Moves for Strength and Flexibility

Pilates reformer workouts are known for improving core strength, flexibility, posture, and overall body control. One of the reasons reformer Pilates is so effective is the wide variety of exercises that can be performed on the machine.

The sliding carriage, adjustable springs, straps, and footbar allow users to perform movements that target nearly every muscle group.

If you're new to the equipment, our guide explaining what a Pilates reformer is and how it works explains how the machine provides resistance-based training while remaining gentle on the joints.

Benefits of Pilates Reformer Exercises

Reformer exercises combine strength training with controlled movement, making them effective for both beginners and experienced athletes.

• Build core strength and stability
• Improve flexibility and mobility
• Strengthen the legs, arms, and back
• Enhance posture and balance
• Provide low-impact resistance training

According to the National Academy of Sports Medicine (NASM), Pilates training can improve muscular endurance, posture, and core stability when practiced consistently.

Beginner Pilates Reformer Exercises

1. Footwork

This foundational exercise strengthens the legs and helps beginners learn how the carriage moves.

2. Leg Circles

Leg circles improve hip mobility while strengthening the lower body.

3. Arms in Straps

This exercise strengthens the shoulders and upper back while improving posture.

4. Knee Stretches

Knee stretches activate the core and strengthen the legs.

5. Elephant

The elephant exercise targets the hamstrings while improving core stability.

6. Pelvic Lift

This exercise strengthens the glutes and improves spinal mobility.

Intermediate Pilates Reformer Exercises

7. Long Stretch

A plank-style movement that strengthens the shoulders, arms, and core.

8. Short Spine Massage

This exercise improves spinal mobility and hamstring flexibility.

9. Stomach Massage

Despite the name, this movement strengthens the abdominal muscles and improves posture.

10. Rowing Series

Rowing exercises strengthen the arms, shoulders, and upper back.

11. Side Splits

This exercise challenges balance while strengthening the inner thighs.

12. Chest Expansion

Chest expansion improves posture and strengthens the upper back muscles.

Advanced Pilates Reformer Exercises

13. Teaser

The teaser is a challenging core exercise that improves balance and coordination.

14. Snake

This advanced movement strengthens the arms, shoulders, and core.

15. Twist

The twist exercise improves spinal rotation and flexibility.

16. Star

This movement challenges balance and strengthens the shoulders.

17. Control Balance

A full-body stability exercise requiring strong core control.

18. Semi-Circle

This exercise improves spinal flexibility and strengthens the glutes.

19. Russian Splits

Russian splits strengthen the legs while improving hip mobility.

20. Tendon Stretch

A challenging exercise that strengthens the calves, legs, and core.

Choosing the Right Pilates Reformer

If you plan to practice reformer exercises regularly, choosing the right machine can improve comfort and performance.

You can compare machines in our guide to the best Pilates reformers for home and studio workouts.

If you're looking for equipment for your own training space, you can explore our Pilates reformer collection designed for both home users and professional studios.

Frequently Asked Questions

What exercises can you do on a Pilates reformer?

Pilates reformers allow a wide variety of exercises including leg work, core movements, arm exercises, and flexibility training.

Are Pilates reformer exercises good for beginners?

Yes. Many reformer exercises are beginner-friendly and resistance can be adjusted using the spring system.

How many exercises should be in a reformer workout?

Most Pilates workouts include between 8 and 15 exercises depending on the workout length.

Do reformer exercises build muscle?

Yes. The spring resistance used in reformer Pilates helps build muscular strength and endurance.