Reformer Pilates uses a specialised machine to enhance core strength, flexibility, and alignment. Key exercises for beginners include “Feet in Straps,” which improves hip mobility, “The Hundred Series” to activate the core, and “Bridges and Spine Curls” for glute and hamstring strength. This article provides a comprehensive list of 11 beginner-friendly exercises.

Reformer Pilates is an exercise invented by Joseph Pilates and designed to help build on strength, flexibility, and mindful movement. However, not everyone finds its movements friendly, especially beginners.

Given our wealth of experience designing a platform for Reformer Pilates enthusiasts, we’ve put together 11 essential reformer Pilates exercises tailored for beginners. By mastering these foundational movements, you’ll build a solid base for your Pilates practice, improve your overall fitness, and be ready for more advanced techniques.

Top 11 Beginner Reformer Pilates Exercises

Here are 11 friendly exercises for a reformer Pilates beginner:

Footwork series
Feet in straps
The hundred series
Elephant stretch
Seated arm work
Bridges and spine curls
Knee stretches
Swan prep
Short box abdominal work
Side-lying leg press
Standing splits

1. Footwork Series

The Pilates footwork exercise is a fundamental Reformer Pilates exercise that strengthens the legs and aligns the body. This beginner reformer Pilates exercise promotes foot flexibility and strength while focusing on stretching and strengthening the lower leg.

The Footwork Series, starting with two to four springs, serves as an excellent warm-up, improving leg alignment and building strength.

When performing this Pilates workout on the reformer, maintain a neutral spine and engage your core. Focus on length and full range of motion during both inhale and exhale. Press the backs of your arms into the reformer’s carriage for stability.

The Footwork Series includes several positions: Pilates V, Bird on a Perch, and Heels. Each targets different muscle groups, making it a versatile addition to your beginner/intermediate Pilates workouts.

2. Feet in Straps

Feet in Straps is among the essential beginner reformer Pilates exercises that focus on hip mobility and core stability. This fundamental movement helps strengthen the hips and engage the core muscles, making it a valuable addition to any Pilates reformer exercise routine.

When performing Feet in Straps, you should concentrate on deepening the abdominals and anchoring the lower leg. For optimal results, maintain a neutral pelvis position and keep your legs at a 45-90-degree angle. Performing this Pilates workout on a reformer challenges pelvis stability while engaging larger leg muscles.

Feet in Straps build hip mobility, work on hip abduction and adduction, and engage the gluteals and deep core. For a more advanced Pilates reformer routine, try decreasing spring support or adding instability props under the pelvis to intensify your intermediate Pilates workouts.

3. The Hundred Series (Modified for Beginners)

The Hundred Series is a quintessential reformer Pilates exercise that focuses on core activation and breathing. For beginners, this Pilates workout can be modified by keeping legs in a tabletop position, which creates a shorter lever and less load on the spine.

The Hundred Series stimulates circulation, warms up the body, and enhances mind-body connection, making it an excellent addition to any Pilates workout routine.

As you progress, try these modifications:

Use a Pilates ring or ball squeezed between your legs
Gradually straighten and lift legs higher for increased challenge

Remember to coordinate your breath with the movement while engaging your abdominals.

4. Elecphat Stretch

The Elephant Stretch is a fundamental reformer Pilates exercise that focuses on hamstring flexibility and spinal elongation. This movement helps create mobility at the hip joints while strengthening core muscles. Including the Elephant Stretch in your reformer Pilates routine can help you improve flexibility in the hamstrings, lower back, and shoulders.

To perform the Elephant Stretch, place your heels on the carriage and hands on the footbar. Press your heels down to push the carriage away, then pull it back while maintaining a lifted, engaged core. Performing this Pilates workout on the reformer builds strength and control, making it an essential skill for executing more complex Pilates exercises.

5. Seated arm work

Seated Arm Work is a cornerstone of beginner reformer Pilates exercises, focusing on arm and shoulder strengthening. The exercise involves pulling straps towards your shoulders while seated on the reformer carriage. This upper-body Pilates reformer workout emphasises control and balance, making it excellent for improving posture and reducing injury risk.

When performing seated arm work, concentrate on:

Maintaining a neutral spine
Engaging your core muscles
Controlling the movement throughout the range of motion

For a more challenging Pilates workout on the reformer, try variations like front rowing or back rowing to target different muscle groups. These upper-body reformer exercises involve pulling arms back to open the chest, enhancing overall upper-body strength and flexibility.

6. bridges and spine curls

Bridging on the Reformer is a powerful Pilates workout that targets your glutes, hamstrings, and spine erectors. This beginner reformer Pilates exercise enhances spinal mobility and overall body function while potentially reducing back pain.

To perform this exercise, lie supine on the reformer with your feet on the carriage. Press into your feet to lift your hips, articulating through your spine. The lighter the spring tension, the more the effect on your hamstrings, making it an excellent way to improve glute and hamstring strength.

This Pilates reformer workout routine allows for a greater range of motion compared to mat work, challenging your core stability and promoting proper pelvic alignment.

7. knee stretches

Knee Stretches are a fundamental Pilates reformer routine that focuses on core engagement and lower body strength. This series builds stamina and endurance and improves flexibility in the hips and knees. Beginner reformer Pilates exercises often include Knee Stretches to help build confidence and strength on the reformer machine.

The Knee Stretch series includes three main variations:

Round Back
Flat Back
Knees Off

Each variation targets the abdominals differently, making it an excellent Pilates workout to perform on the reformer for both beginners and advanced fitness enthusiasts. Mastering these beginner and intermediate Pilates workouts will help you develop better control, coordination, and hip stability.

8. swan prep

Swan Prep is a preparatory exercise for the Swan Dive, focusing on strengthening the back muscles and improving flexibility in the chest and shoulders. This exercise helps build confidence and control, which is essential for more advanced Pilates movements.

To perform Swan Prep, lie prone on the reformer with your hands gripping the footbar and your legs extended. Slowly lift your chest and head off the carriage, keeping your shoulders down and engaging your core. As you progress, you can increase the range of motion by lifting higher and holding for longer periods.

This exercise is crucial for developing the strength and flexibility needed for more complex Pilates exercises like the Swan Dive.

9. Short Box Abdominal Work

The Short Box Series is a key reformer Pilates exercise that focuses on core strength and alignment. This Pilates reformer workout routine targets the powerhouse, enhancing abdominal strength and stability. While primarily an ab workout, the Short Box can also engage the legs and glutes.

Some Short Box variations include:

Roundback: Roll back one vertebra at a time, maintaining a C-curve
Flatback: Hinge back on a high diagonal with a straight spine
Twist: Rotate the torso while maintaining spinal alignment

This beginner reformer Pilates exercise is crucial as it’s one of the first cases where fitness enthusiasts rely solely on foot straps for support, challenging core control and coordination.

10. Side lying leg press

The Side-Lying Leg Press is a powerful reformer Pilates exercise that targets your outer thighs and glutes while engaging your core. This Pilates workout mimics a standing position, helping to improve functional strength and balance.

To perform the side-lying leg press:

Lie on your side on the carriage, aligning your hips and shoulders
Place your top foot against the foot bar, engaging your core for stability
Press through your foot, extending your leg fully
Slowly return to the starting position, controlling the movement

This beginner-former Pilates exercise is particularly effective for enhancing hip mobility and building leg strength. As you progress to intermediate Pilates workouts, adjust spring settings to modify difficulty.

11. standing splits

Standing Splits is an advanced reformer Pilates exercise that targets balance, coordination, and leg flexibility. This challenging move focuses on strengthening the outer hips and glutes while improving overall stability. Due to the difficulty level of this Pilates reformer routine, it’s essential to approach it with caution.

For beginners in the Pilates reformer program, consider these tips:

Use a pole or dowel for balance if you’re nervous on the moving platform
Maintain a neutral pelvis and proper lower limb alignment
Start with lighter spring resistance to focus on your form

Safety is paramount when performing Standing Splits on the reformer. Always prioritise proper technique over a range of motion to maximise benefits and minimise the risk of injury during your Pilates workout.

With these beginner-friendly exercises, you’re now ready to build a personalised workout program. The following section will guide you through the essentials of building an effective reformer Pilates routine that works for you.

How to Build a Reformer Pilates Routine

Consistent practice is essential to mastering any art form—reformer Pilates is no exception. Having a routine to guide your practice can help you get the most out of your reformer Pilates journey.

Consider the following tips when building your reformer Pilates workout routine:

1. Create a Balanced Schedule

To build an effective reformer Pilates routine, start with 1-2 sessions per week as part of a balanced fitness regimen. Focus on mastering foundational exercises before progressing to more advanced movements. Dedicate time to footwork, stretching, and core-focused exercises in each session.

2.focus on the core

For optimal results, concentrate on engaging your core and maintaining proper breathing technique when performing Pilates workout on the reformer. Begin with heavier spring settings for better control, gradually reducing resistance as you improve. Introduce light cardio or rest days between reformer sessions to support overall fitness and allow for recovery.

3. maintain a progressive approach

As you advance, focus on maintaining slow, controlled movements and proper form before attempting more challenging exercises. A certified Pilates trainer can guide you safely from beginner reformer Pilates exercises to intermediate Pilates workouts, ensuring you maximise the benefits of your Reformer Pilates routine. Check out our Reformer Pilates studio directory to locate a Pilates teacher nearest to your location.

Frequently Asked Questions

Description text goes hereThe best reformer Pilates exercises for beginners include the Footwork Series, Leg Circles, and the Elephant Stretch. These foundational moves focus on improving core stability, balance, and flexibility. The reformer’s adjustable resistance allows beginners to gradually increase intensity, helping them build confidence and strength while mastering proper form and alignment.
Reformer and Mat Pilates share similar exercise sequences, but they differ in execution. Mat Pilates relies on body weight for resistance, emphasising control and precision on a flat surface. In contrast, reformer Pilates utilises a machine with springs for adjustable resistance, providing dynamic support and challenge. This allows for a more varied range of motion and intensity customisation.
Advanced reformer Pilates moves include the Long Spine Massage, Teaser, and Snake. These exercises challenge core strength, flexibility, and coordination by incorporating complex movements and increased resistance. Advanced fitness enthusiasts benefit from enhanced muscle tone, balance, and control as these exercises push the limits of conventional Pilates routines, offering a rigorous full-body workout.

Conclusion

Whether you’re a beginner taking your first steps or an advanced fitness enthusiast refining your technique, reformer Pilates’ versatility offers endless possibilities for growth and improvement. By incorporating these 11 reformer Pilates exercises into your routine, you’ll be well on your way to enhancing your strength, flexibility, and overall fitness.

Remember that consistency and proper form are key to reaping the full benefits of these exercises. As you progress, don’t hesitate to challenge yourself with more advanced variations or seek guidance from certified Pilates instructors to further optimise your practice. Check out our directory for the nearest reformer Pilates studio in your area and join The Loop Community Platform to connect with other reformer Pilates enthusiasts, studio owners, and instructors.

11 Reformer Pilates Exercises for Beginners [2025 List]

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