Reformer Atlas
PROTOTYPEFree access during the prototype. Professional review is pending.
REFORMER ATLAS

Mat Pilates: 20 foundation movements in 3D

Observe support points, preparation and four movement phases, including side-lying leg work and Swan Prep. Explore the English mat Pilates library.

Reformer Atlas editorial team

Choose a position, then a movement

This is an observation library, not an exercise sequence. Review movements you have learned and follow your instructor’s setup.

Open the mat studio

Supine

Supine

Pelvic Curl

Tilt the pelvis backwards while lifting the hips.

Supine

Chest Lift · Arm Reach

Lift the head and shoulders a little and reach the fingertips towards the knees.

Supine

Single Toe Tap

Lower the selected leg slowly, bringing the toes towards the mat.

Supine

Single Leg Stretch · Preparation

Keep the left knee in place and reach the right leg forwards on an upward diagonal.

Supine

One Leg Circle · Bent Support Leg

Move the raised leg a little inwards to begin the circle.

Supine

Bent Knee Opening

Open the selected knee a little outwards from the hip; let the foot roll slightly while maintaining mat contact.

Supine

Arm Arcs · Overhead Reach

Move the arms towards the head, keeping a comfortable width and soft elbows.

Supine

Hundred Prep · Feet Supported

Pump both arms five times while inhaling, keeping the chest and pelvis steady.

Seated

Seated

Half Roll Back

Tilt the pelvis backwards and round the back as the upper body moves a little behind the sitting bones.

Seated

Spine Stretch Forward

Nod the head a little and round forwards through the upper back.

Seated

Spine Twist · Long Sitting

Turn the chest a little towards the selected side, bringing the arms with it.

Seated

Mermaid · Seated Side Bend

Bend the trunk gently away from the raised arm while keeping the pelvis and legs settled.

Quadruped

Quadruped

Swimming Prep · Quadruped

Reach the selected leg backwards and the opposite arm forwards.

Quadruped

Cat Stretch

Round the back upwards, allowing the pelvis to tilt a little while the hands and knees stay in place.

Side-lying

Side-lying

Side-Lying Clam

Keep the feet together while opening the upper knee slowly from the hip.

Side-lying

Side-Lying Leg Lift

Lift the upper leg a little from the hip while keeping it long.

Side-lying

Side Kick · Front and Back

Reach the upper leg forwards without rounding the back or rolling the pelvis.

Side-lying

Side Bend Prep · Bent Knees

Lift the pelvis around the supporting lower knee as the upper arm travels overhead.

Prone

Prone

Swan Prep · Low Chest Lift

Lengthen the chest forwards as the upper back rises a little.

Prone

Single Leg Kick · Slow Pulses

Bend the selected knee, bringing the heel towards the seat without trying to touch it.

Keep learning

Read mat and reformer compared, the seminar study guide or the anatomy guide.