Learn the benefits of improving core strength, posture, and rehabilitating from injuries with reformer Pilates.
Are you looking for a workout to improve your flexibility, strength, muscle tone, core stability, posture, and reduce joint and back pain?
Are you searching for routines that are low impact on your joints with the option to speed up the movements for a cardio boost?
Are you rehabilitating after an injury or surgery, but still want a physical challenge?
Do your muscles feel stiff and constricted, in need of a release?
Look no further than reformer Pilates.
Gyms and studios across the country offer Pilates classes with mats, reformers, and other machinery.
Reformer Pilates classes are gaining popularity because the routines use movements that are precisely controlled and isolate core muscle groups better than working on a mat.
This article discusses Pilates on the reformer and covers topics like:
- What Is a Reformer?
- Reformer vs. Mat Pilates
- How to Use a Reformer
- What Are the Benefits of Reformer Pilates?
- Is Reformer Pilates Good for Everyone?
- What Kind of Results Can You Expect from Reformer Pilates?
What Is a Pilates Reformer?
A Pilates reformer is a bed-like metal frame with a flat platform that moves on wheels along a track. The platform, called a carriage, is fastened to springs on one side of the track. The springs can be adjusted to provide resistance while doing various exercises.
When you reduce the resistance, it can make an exercise more challenging because it causes you to stabilize your muscles on your own to complete a movement.
The carriage has 2 shoulder blocks at the top to hold you in place while you exercise.
On the spring side of the frame, there is an adjustable foot bar where you place your hands or feet, depending on the exercise. On the opposite side of the frame, there are straps you can use with your hands or feet. Other attachments are available to do more advanced exercises.
Reformer vs. Mat Pilates
Both reformer and mat Pilates work on the same principle—you use slow, controlled movements to target the core muscles to increase strength and improve your body’s alignment.
Working on a reformer, you use the springs to regulate the resistance as you perform exercises. You are also moving the carriage with your body in a straight line, which helps to maintain strict form.
In mat Pilates, you create resistance using your body weight or a prop while you are planted on the floor. Since you aren’t being guided in a straight line, like on a reformer, it is possible to cheat when performing the exercises.
Some reformer exercises can be adapted for the mat if you aren’t comfortable with using a reformer.
How to Use a Reformer
A reformer is very versatile—it can be used to perform exercises lying down, sitting, standing, kneeling, pulling with straps, perched on the foot bar, perched on the shoulder blocks, or in other positions.
The basic position is lying down and moving the carriage forward or back by pulling on the straps using your hands or feet.
There is a wide range of exercises you can do on a reformer—from beginners to advanced, some are even performed upside down.
What Are the Benefits of Reformer Pilates?
- It works the entire body. The primary focus of Pilates classes is core strength and alignment, but working with a reformer takes it even further. Using the straps, you can perform exercises like arm and leg curls, shoulder raises, and glute kickbacks.
- It works your muscles multiple ways. The Pilates reformer works your muscles through 3 types of actions:
- Concentric—what you think of as muscle contractions or curling movements. These involve your muscles shortening and working with resistance.
- Eccentric—the opposite of concentric, lengthening the body and muscles. An exercise that demonstrates this is the lift and lower movement. This involves lying down on the carriage, extending your legs up at a 90°angle, and placing your feet in the straps. Then you lower your legs straight in front of you as you push back on the carriage and extend your legs as you push forward.
- Isometric—controlling your muscles as you hold them in place.
- It’s low-impact. Exercising on a reformer puts no impact on your joints. And when you exercise lying down or seated, gravity isn’t pulling on you. This makes the reformer an excellent choice for arthritis patients.
- It works you through a full range of motion. When you use bars or cables with a reformer, you are forced to fully extend your muscles. This increases your strength and mobility.
Is Reformer Pilates Good for Everyone?
Pilates on a reformer is good for most people, though there are a few restrictions.
It’s not recommended for anyone who has difficulty lying down for extended periods or pregnant women who are in the 3rd trimester.
If you have spinal or neck issues, speak with your instructor about modifications that will help you.
What Kind of Results Can You Expect?
Since working out on a reformer moves your body through a full range of motion, you can expect to increase your flexibility and strength.
As your core muscles become stronger, the alignment of your spinal muscles will improve, giving you straighter posture.
Stronger muscles also give you more endurance and an improved connection between your mind and body. Some practitioners report weight loss.
According to a published study, exercising on a reformer once a week for 10 weeks resulted in reduced fall risk and an increase in static and dynamic balance and mobility in people at risk for falling.
It’s recommended to do 2-3 reformer sessions a week for the best results.
Your genetics, nutrition, and recovery between sessions can influence how soon you start to see improvements.
Contact Tribe Pilates today to learn more about our Pilates reformer classes at our beautiful Santa Monica studio. Our knowledgeable instructors are happy to get you started on the way to a stronger, more flexible body.
