Ankles, knees and hips in line
In footwork, check where the feet meet the bar and whether the knees point the same way as the toes. When the legs are straight, see whether the knees are pushed back into a locked position.
REFORMER PILATES BASICS
Reformer Pilates exercises and basics
How the reformer works, 51 exercises by starting position, an order to look at them in and what to watch. See in 3D how the body is supported on a carriage that moves.
Free during the previewParts of a reformer and how it works
The reformer is the most widely used Pilates machine. A padded platform, the carriage, rolls back and forth on rails and is attached to the frame by springs. Pushing a bar with the feet or pulling a strap with the hands moves the carriage away; on the way back, the body controls the pull of the springs as they draw it home.
- 1Carriage
- The platform you lie, sit or kneel on. It rolls along the rails, so unlike on a mat, the surface supporting the body moves.
- 2Footbar
- The bar you press with the feet or hands. On many models its height and angle can be changed, and it is lowered for exercises that do not use it.
- 3Springs
- They connect the carriage to the frame. Combining springs of different number and tension changes how much force it takes to move the carriage.
- 4Shoulder rests and headrest
- Pads that stop the shoulders sliding when lying on the back, and a rest for the head. On some models the headrest height can be adjusted.
- 5Ropes, pulleys and straps
- Ropes run through pulleys on the posts to the carriage. The loops at their ends go around the hands or feet.
- 6Platform and frame
- The fixed platform at the footbar end and the outer frame. In standing exercises, one foot goes here and the other on the moving carriage.
Some exercises add accessories, such as a box placed on the carriage (the long box or short box) or a jump board to push off with the feet. The 3D lessons show these exercises with their starting positions too.
Reformer Pilates and mat Pilates
Mat Pilates is done on the floor, mostly with body weight and gravity. The reformer adds the resistance of the springs and a moving carriage. The direction of each push and pull becomes clearer, but because the carriage moves, it matters to notice where the body is being supported.
Neither is simply easier or harder. Equipment, support and ways of learning are compared on What is Pilates? Reformer and mat compared. Floor exercises are in the mat Pilates library.
REFORMER EXERCISES
Reformer Pilates exercises by position: 51 moves
Grouped by starting position. Each picture is one moment from the 3D lesson. Open a card for the movement notes, or choose Watch in 3D to pause and turn the model. This is a list by position, not a workout to follow in order.
Supine (lying on the back)17 exercises
Lying on the back is usually the first position taught on the reformer. With the whole back supported by the carriage, it is easier to tell the movement of the arms and legs apart from the position of the trunk.
Feet on the footbar (footwork)4 exercises
The feet rest on the bar and the legs bend and straighten to move the carriage. Watch how the ankles, knees and hips line up, and how the carriage is controlled on the way back in. Most reformer classes begin here.
Feet in the straps3 exercises
The straps stay taut around the feet while the legs move through the air. With nothing under the feet, the main thing to watch is whether the pelvis and back keep their contact with the carriage.
Straps in the hands (arm work)2 exercises
Lying on the back, the arms pull the straps down beside the body or draw circles. Watch whether the shoulders and ribs stay where they are while the arms move.
Pelvis and spine7 exercises
From a small tilt of the pelvis to lifting the hips and curling the upper body. Watch the spine move one section after another rather than bending in one place.
Half Hip Lift
Also called BridgingTilt the pelvis backwards and lift the hips a little from the carriage.
Watch in 3D
Eccentric Hip Lift
Extend the knees to move the carriage away while maintaining pelvic height.
Watch in 3DJump board1 exercises
This exercise uses a jump board fitted to the end of the reformer. Pushing off, leaving the board and landing change the points of contact a great deal, so it is shown here as an exercise to learn with an instructor.
Seated5 exercises
Sitting on the carriage or a box, supported through the sitting bones, the spine rounds, tilts and turns.
Roll Up & Down
Tilt the pelvis backwards and round the back as the upper body rolls towards the rear.
Watch in 3D
Round Back
Maintain the rounded back as the legs extend, with a small change at the ankles.
Watch in 3DProne2 exercises
Lying face down on the long box, the chest lifts or the arms pull the straps.
Side-lying2 exercises
Lying on one side, the pelvis keeps facing forwards while the top leg opens or presses.
Quadruped10 exercises
Supported on the hands and knees, the back rounds and lengthens and the shoulders move as the carriage travels.
Resistance Cat Back
Tilt the pelvis backwards, round the back and draw the knees towards the hands.
Watch in 3D
Lateral Resistance Cat
Bring the shoulder and pelvis on the selected side closer together while rounding the back.
Watch in 3D
ZOA Cat Back
Send the opposite leg backwards while bringing the rib cage and pelvis closer together.
Watch in 3D
Hip & Shoulder Movement
Keep the elbows extended while flexing the shoulders and sending the carriage backwards.
Watch in 3D
Quadruped Pull & Extension
Draw the elbow towards the side, then extend it while maintaining the upper-arm position.
Watch in 3D
Quadruped Rear Deltoid
With the elbow long, draw the arm sideways through horizontal shoulder extension.
Watch in 3DKneeling10 exercises
In tall kneeling or half kneeling, the trunk holds steady against the pull of the straps, or the rib cage turns.
Kneeling Single Leg Deadlift
Hinge the trunk forwards at the hip and extend the opposite leg backwards.
Watch in 3D
Kneeling Quad Eccentric
Maintain length from knees to head and lean the whole body backwards, lengthening the front of the thighs.
Watch in 3D
Tall Kneeling Shoulder Circle
Circle the arms outwards from the sides and lift them in front of the shoulders.
Watch in 3D
Rowing & Twist
Draw the elbow towards the side while rotating the rib cage in the same direction.
Watch in 3D
Tall Kneeling Twist
Maintain pelvic orientation while turning the rib cage and hands towards the selected side.
Watch in 3DStanding5 exercises
One foot on the fixed platform or a box and one on the carriage, the hips open, close or fold. Standing on the machine is an advanced position to learn with an instructor.
The full Pilates library: reformer and mat exercises together
Reformer Pilates for beginners: what to watch first
When you first look at the reformer lessons, starting with exercises lying on the back makes it easier to connect the machine with the movement of the body, because the contact with the bar and carriage is easy to see. The order below is one way to observe the lessons in 3D. It is not a class plan and does not set exercises or repetitions.
- 01
Footwork
Where the feet meet the bar, which way the knees and toes point and how far the carriage travels. The way in to how the machine works.
Watch in 3D - 02
Heel Raises
A small movement of the ankles only, with the knees kept at the same angle. One joint to watch at a time.
Watch in 3D - 03
Pelvic Tilt
A small tilt of the pelvis and back again. See how the contact between the back and the carriage changes.
Watch in 3D - 04
Half Hip Lift
With the shoulders supporting, the pelvis and then the spine lift in sequence. Watch the order in which the spine moves.
Watch in 3D - 05
Supine Arm Press
The arms pull the straps while the trunk stays still. Watch the arms lower without the shoulders creeping up.
Watch in 3D - 06
Frog
Feet in the straps, the legs reach out on a diagonal. Compare where the legs go with how steady the pelvis stays.
Watch in 3D
Once the supine exercises feel familiar, compare the ones where support moves to the sitting bones, the hands and knees, or the knees. Standing on the machine and the jump board change support the most; if you do them, learn them with an instructor.
Joints, spine and breathing: what to watch on the reformer
On a machine with a moving carriage, it helps to separate the parts that move from the parts that support. Pause the 3D and look from the side or from above for the following.
Pelvis and spine
Do the pelvis and the rib cage stay where they are while the legs or arms move? From the side, look for the lower back arching at one point, and for the spine curling one section at a time.
Shoulders and neck
When pulling the straps or supporting on the bar, check that the shoulders are not lifting towards the ears or pressing hard into the shoulder rests, and that the arms move from the shoulders without tension gathering in the neck.
Breathing
The breathing in each lesson is one example, matched to the stages of the movement. When to breathe in and out differs between teachers. First check that the breath keeps going and is not held.
Control on the return
Specific to the machine: watch not only the push away but also the way back. Does the carriage snap home under the pull of the springs, or does it return at an even pace?
Reformer springs and settings, in general terms
- Springs pull back as well.Pushing or pulling stretches the springs, and on the way back the body controls their pull as the carriage returns. Both directions are part of the exercise.
- Heavier is not always harder.A lighter setting lets the carriage move more freely, and in some exercises that means more to control to keep the body steady. The number and tension of springs are chosen for the purpose of the exercise and the person doing it.
- Colours and tensions differ between machines.The number and colours of the springs and the bar position in the 3D model are there to observe the movement, not settings for your machine.
- Change settings with the carriage at rest.Including the footbar height, headrest, strap length and stopper position, follow the equipment manual and your instructor. Remember that the carriage can move when you get on and off.
Reformer Pilates: frequently asked questions
Is reformer Pilates suitable for beginners?
Many studios run classes for people new to the reformer, and most begin lying on the back with footwork. Whether a class suits you depends on the studio, the instructor and your own situation, so ask the studio before you book. This page explains the machine and the movements; it does not assess whether an exercise is right for you.
Should I start with reformer or mat Pilates?
There is no fixed order. The choice depends on the classes you can get to, what you want from them and how your body feels, so a trial class or a conversation with an instructor is the surest way to decide. Equipment and support are compared on the page about mat and reformer Pilates.
Can I use these lessons without a reformer?
Yes. You do not need any equipment to watch the 3D lessons or read the notes. They are for checking the names of exercises you learn in the studio and for going over the setup and the flow of a movement before or after class. When you use a reformer, learn the settings and handling of that machine from your instructor.
How many springs should I use, and what do the colours mean?
There is no single right answer. Spring colours and tensions differ between manufacturers and models, and the same exercise can be set up differently for different goals, body sizes and levels of experience. The springs shown in the 3D model are there to observe the movement, not a setting for your machine. Ask your instructor.
Why do exercise names and setups differ between studios?
Pilates is taught by several schools and training organisations, and the same name can come with a different foot position, machine setting or purpose. This page uses common English names. Rather than going by the name alone, compare the starting position and the points of support.
What if I have pain or concerns about my knees, back or shoulders?
Talk to a medical professional or your instructor before the class. This site is for observing movement; it does not diagnose or decide whether an exercise is suitable for you. Stop if you feel pain or discomfort, and do not try to match the positions or angles of the 3D model.
About these reformer lessons
The lessons centre on the reformer and do not cover every Pilates machine. They range from preparatory movements to advanced exercises, so not all of them are for beginners. The 3D model is a schematic for observing positions and movement. Methods differ between schools and teaching goals, and the model is not a target for your own positions or angles.
When you use a reformer, learn the settings and handling of that model from an instructor, and stop if you feel pain or discomfort. Being produced under the supervision of CoconeRu. Move, reviewed in stages.
References and review status