What is Reformer Pilates and why is it so popular?

What is Reformer Pilates?

Reformer Pilates resembles traditional Pilates, but it's performed using a specific machine called a Reformer. The Reformer is a large piece of apparatus consisting of a sliding platform (called a carriage) set within a metal frame and attached by springs to the frame.

Helen O'Leary, Physiotherapist and Clinical Pilates Expert, Complete Pilates, London, UK says exercises on the Reformer can be performed lying, sitting, kneeling, or standing on the carriage, which moves along the frame using straps and pulleys.

Using a Reformer enhances your Pilates experience, providing a more complete workout than Mat Pilates alone.

"It's designed to make exercises more challenging," O'Leary says. "Not only that, it can be used in a way that assists you and makes exercises easier. This makes Reformer Pilates more suitable for a greater variety of people."

Building strength

Reformer Pilates emphasises controlled, deliberate movements. These practices enhance awareness of your body, which can improve your posture, coordination, and functional movements.

"The primary physical and mental health benefits of Reformer Pilates are similar to Mat Pilates," says O'Leary. "It promotes a mind body connection, which improves awareness of your movement, and builds strength in your body."

She adds that the Reformer is particularly effective in building strength in your abdominal muscles and enhancing stability throughout your body.

Rehabilitation

Beyond the basics, Reformer Pilates introduces new and more challenging strength exercises. It opens up a wider variety of exercises for people with injuries or weight-bearing restrictions, as many can be done lying down.

Weight management

Reformer Pilates can be a helpful tool for weight management, but it should be incorporated as part of a broader, well-rounded weight loss plan.

Mentalt välbefinnande

By prompting you to practice focused breathing and concentration, Pilates can help regulate your sympathetic nervous system and reduce your fight-or-flight response.

"Engaging in positive action for your body also gives your mental health a boost," says O'Leary. "Being stronger and more mobile may, in turn, build your confidence and a create sense of overall wellbeing.

"In addition, because people generally find that Reformer Pilates is so fun, it helps make regular exercise seem a less onerous task."

If you’re new to Pilates, don’t be discouraged by the idea of trying Reformer Pilates first.

O'Leary explains that it’s perfectly suitable for beginners and can be a great way to start your Pilates journey.

"As long as you can get on and off the Reformer safely, reformer Pilates is pretty much safe for everyone," she says. "However, the Reformer is a tool, and how you use it determines whether it is suitable.

"If you're young and relatively fit, heading to a Reformer Pilates fitness style group class might be just what you need. However, if you've had an injury, or you're new to exercise, you may struggle to keep up, or even injure yourself."

O'Leary suggests that if you fit into this last category, you should take a few one-to-one classes to familiarise yourself with the equipment and tailor the exercises to meet your needs.

Similarly, if you have a medical condition, then it's best to work with an experienced Pilates instructor who has additional training in managing health conditions.

"Better still, working with a Pilates instructor who is also a trained medical professional - such as a physiotherapist - would be best," she adds.

How often you attend Pilates sessions depends on the intensity and type of classes you choose.

O'Leary says a minimum of two sessions per week should be enough to see noticeable results.

"If you find them super challenging and feel sore afterwards, two or three times per week is suitable," she says. "If the sessions are more gentle or focus on mobility and technique, then you could do more."

Many people find that Reformer Pilates offers a fun, enjoyable way to exercise. Its friction-free form of movement makes it feel more dynamic compared to traditional Mat Pilates or a gym workout.

The addition of a reformer to your exercise routine also adds hundreds of different creative variations on exercises to keep your workouts engaging.