Top 5 Pilates Reformer Exercises for Beginners
Starting Pilates can feel overwhelming, especially with all the equipment and exercise options. However, Pilates reformers are a fantastic way to ease into this fitness practice, offering low-impact, effective workouts that improve strength, flexibility, and posture. If you’re new to reformer Pilates, here are five beginner-friendly exercises to get you started.
Whether you’re practicing at home or in a studio, these exercises will help you build a solid foundation while enjoying the benefits of using high-quality reformers like the C8-Pro or R8-Pro. Ready to dive in? Let’s get moving!
1. Footwork
What It Works:
• Strengthens legs, glutes, and core muscles.
How to Do It:
1. Lie on the reformer with your head on the headrest and feet on the foot bar.
2. Start with your feet hip-width apart in a neutral position.
3. Push the carriage away by straightening your legs, then slowly return to the starting position.
Beginner Tip:
Start with lighter spring resistance to focus on proper alignment.
• Explore our Pilates Accessories for straps and padding to enhance comfort during footwork exercises.
2. Leg Circles
What It Works:
• Improves hip mobility and strengthens the core and legs.
How to Do It:
1. Lie on your back and place your feet in the reformer straps.
2. Extend your legs to 45 degrees and create slow, controlled circles.
3. Reverse the direction after 10-12 reps.
Beginner Tip:
Focus on controlled movements and avoid letting your pelvis tilt.
• For extra comfort, check out our C8-Pro Reformer with its smooth, silent operation.
3. The Elephant
What It Works:
• Strengthens the hamstrings, shoulders, and core while improving flexibility.
How to Do It:
1. Stand on the reformer with your hands on the foot bar and feet flat on the carriage.
2. Keep your legs straight and hinge at your hips.
3. Push the carriage out with your legs, then pull it back in using your hamstrings and core.
Beginner Tip:
Keep your movements small and controlled to avoid losing balance.
• Discover more beginner-friendly tips in our Pilates Studio Guide.
4. Knee Stretches
What It Works:
• Builds core strength and flexibility in the lower body.
How to Do It:
1. Kneel on the reformer with your hands on the foot bar and knees on the carriage.
2. Round your back slightly and engage your core.
3. Push the carriage out with your knees and slowly return to the starting position.
Beginner Tip:
Maintain a steady rhythm and avoid jerky movements.
• This exercise is perfect on the R8-Pro Reformer, which is ideal for light commercial and home use.
5. Arm Circles
What It Works:
• Strengthens the shoulders, arms, and upper back.
How to Do It:
1. Sit or lie on the reformer, holding the straps in your hands.
2. Extend your arms forward and move them in controlled circles.
3. Reverse the direction after 10-12 reps.
Beginner Tip:
Start with smaller circles to maintain control and build strength gradually.
• For reformers with superior adjustability, check out the A8-Pro Reformer.
Why Use a Reformer for Pilates?
• Enhanced Resistance: Springs on reformers add resistance, making workouts more effective.
• Low Impact: Gentle on joints, making it ideal for beginners and those with injuries.
• Improved Alignment: The reformer’s structure supports proper posture during exercises.
Not sure which reformer to choose? Read our Pilates Reformer Buying Guide to find the perfect fit for your needs.
Conclusion
Pilates reformer exercises are a fantastic way to start your fitness journey. These beginner-friendly moves help you build strength, improve flexibility, and gain confidence on the reformer. Whether you’re using a reformer at home or in a studio, Align Pilates offers high-quality equipment like the C8-Pro and A8-Pro to ensure a smooth, effective workout.
Ready to enhance your Pilates practice? Browse our collection of reformers and accessories to find everything you need.
