Top 10 Pilates Reformer Exercises You Should Try

When it comes to Pilates, the Reformer machine is impossible to overlook. Created by Joseph Pilates, the Reformer is not just a piece of fitness equipment but an ideal companion for improving health and body shape. In this article, you will explore Pilates Reformer exercises designed to help you fully unlock the benefits of this versatile machine.

1. Pilates Reformer Exercise – Leg Circle

Target muscles: Pelvis, abdominal muscles, inner and outer thighs, glutes, hamstrings, quadriceps.

How to perform:

• Lie on the carriage with knees bent and feet turned outward.
• Lift the straps overhead and place each foot into the loops.
• Extend both legs together at a 45-degree angle, then slowly bring the legs up to a vertical position.
• Open the legs out to the sides in a circular motion and return to the starting position. 

2. Pilates Reformer Exercise – Footwork

Target muscles: Inner and outer thighs, quadriceps, glutes, hamstrings, calves, abdominal muscles.

How to perform:

• Lie on your back on the Reformer carriage. Place the balls of your feet on the footbar, heels touching and toes apart to form a small V shape. Lift the heels and align the knees with the middle toes. Arms rest alongside the body, palms facing down, shoulders supported by the shoulder blocks.
• Extend the legs, engaging the glutes to push the carriage out while keeping the core engaged and the lower back neutral on the carriage.
• Hold briefly while maintaining glute engagement.
• Bend the knees and press the feet into the footbar to return to the starting position.

3. Pilates Reformer Exercise: Stomach Massage – Round

Target muscles: Lower abdominals, inner thighs, pelvis, glutes, quadriceps, hamstrings. 

How to perform:

• Sit at the front of the Reformer with feet on the footbar, heels together, toes apart, knees opened to shoulder width. Lightly hold the front edge of the carriage for balance.
• Round the spine by drawing the abdominals inward and lowering the head, ensuring the spine is not overly flexed. This is the starting position.
• Inhale, engage the core, extend the legs, squeeze the glutes, and push the carriage out using the feet.
• Exhale, bend the knees, and return to the starting position without leaning back or collapsing downward.

4. Pilates Reformer Exercise – Arms Back

Target muscles: Lower abdominals, shoulders, back, chest, glutes, pelvis, quadriceps, hamstrings, adductors.

How to perform:

• Sit at the front of the Reformer with feet on the footbar, heels together, toes apart, knees open to shoulder width.
• Lift both arms overhead, opening the chest and arm frame.
• Use leg strength to push the body backward, then bend the knees to return to the starting position.

5. Pilates Reformer Exercise – The Frog

Target muscles: Inner and outer thighs, hamstrings, abdominals, pelvis, back.

How to perform:

• Attach two springs to create appropriate resistance. Thread the long straps through the handles at the opposite end of the footbar.
• Lie on the carriage with knees bent and feet turned outward.
• Lift the straps overhead and place each foot into the loops, positioning the legs at a 45-degree angle with heels together in a V shape.
• Press the pelvis down, arms alongside the body, palms facing down. Start with knees bent toward the chest, tailbone reaching down, heels and toes touching.
• Extend the legs outward, flex the feet, then return to the starting position.

6. Pilates Reformer Exercise: Short Box – Round Back

Target muscles: Lower abdominals, spine.

How to perform:

• Place the short box against the shoulder blocks and sit about one hand’s width away from the back edge, facing the footbar.
• Attach two heavy springs and secure the feet under the strap on the footbar. Feet are hip-width apart with the strap placed across the arches.
• Wrap the arms around the head, lean back, and inhale.
• Exhale, draw the abdominals inward, and round forward. Hold briefly, then return to the starting position.

7. Pilates Reformer Exercise – Knee Stretches

Target muscles: Knee strength, quadriceps, hamstrings, calves, abdominal muscles.

How to perform:

• Kneel on the Reformer, hands on the footbar shoulder-width apart. Place the balls of the feet against the shoulder blocks, heels lifted, knees hip-width apart.
• Draw the abdominals in, shift weight back toward the heels, and round the spine while keeping the shoulders stable.
• Exhale, engage the core, lift slightly, and slide the carriage out while maintaining form. Inhale, return to the starting position, keeping the thighs engaged and the back aligned.
• Repeat several times, then return to the starting position.

8. Pilates Reformer Exercise – Elephant

Target muscles: Abdominals, glutes, calves, hamstrings, quadriceps.

How to perform:

• Stand on the Reformer with heels against the shoulder blocks and toes flexed. Place hands on the
• footbar with straight arms, hands shoulder-width apart.
• Lower the head, engage the core, and lift the spine into a rounded position.
• Slide the carriage in and out while maintaining the posture.
• Repeat several times, then return to the starting position.

9. Pilates Reformer Exercise: Short Box – Flat Back

Target muscles: Abdominals, back, posture muscles.

How to perform:

• Sit on the short box and secure the feet under the strap attached to the footbar.
• Place hands behind the head or use a support bar, lifting the arms upward while keeping the spine straight.
• Slowly lean back with a flat back until the tailbone aligns with the heels.
• Return to the starting position, maintaining a neutral spine.

10. Pilates Reformer Exercise – Running

Target muscles: Calves, quadriceps, glutes, hamstrings, ankle strength.

How to perform:

• Lie on your back on the Reformer, place the balls of the feet on the footbar with feet together, arms extended alongside the body, palms facing down.
• Extend both legs fully.
• Lower the right heel while bending the left knee, ensuring the knee does not roll inward and the glutes remain engaged.
• Switch sides by lowering the left heel while bending the right knee.
• Continue alternating legs, then return to the starting position.

Pilates Reformer exercises not only enhance workout effectiveness but also provide a dynamic and engaging training experience. From building strength to improving flexibility, the Reformer is truly a valuable tool on your health and wellness journey.

At MBS, we are proud to offer an optimal training environment equipped with advanced Pilates machines and professional, dedicated instructors. Let us help you achieve your fitness goals effectively contact us today for personalized consultation.