7 Essential Reformer Exercises to Elevate Your Pilates Practice

Pilates has become a cornerstone in the fitness world, offering a blend of strength, flexibility, and mind-body awareness that appeals to enthusiasts of all levels. Within the world of Pilates, the Pilates Reformer stands out as a versatile and effective apparatus. As previously discussed in our article on different types of Pilates and their benefits, the Reformer adds a dynamic challenge to workouts, enabling clients & instructors to achieve deeper muscle engagement and enhanced stability. Today, we delve into seven key Reformer exercises that are staple movements at Kurve Pilates & The Station Pilates, where studio manager Kimberley Neill guides practitioners through their transformative journeys.

1: Teaser Reformer Pilates

The Teaser Reformer Pilates stands as one of the most iconic and challenging exercises within the Pilates repertoire, celebrated for its ability to sculpt a strong, resilient core and enhance overall body control. This exercise isn't merely a test of abdominal fortitude; it's a complex movement that integrates multiple aspects of physical fitness, including balance, flexibility, and spinal mobility.

Execution of the Teaser Reformer Pilates

To perform the Teaser on the Reformer, you begin by lying flat on your back with the legs in tabletop position or extended at a 45-degree angle, depending on your level of experience and core strength. The arms are extended out into a T position, holding onto the straps connected to the Reformer springs. This setup assists in leveraging the body into the V position.

As you initiate the movement by sweeping the straps in front of the body, the core engages deeply to lift the upper body and legs simultaneously towards each other, forming a V-shaped position while balancing solely on the sit bones. The challenge is to maintain a smooth, controlled movement, avoiding any jerking or momentum that can detract from the exercise's effectiveness.

Core Engagement and Its Benefits

The profound core engagement required for the Teaser Reformer Pilates targets not just the superficial muscles like the rectus abdominis but also the deeper stabilising muscles including the external obliques and transversus abdominis. This deep muscle activation helps in strengthening the core, which is vital for improving posture, enhancing balance, and reducing the risk of back injuries.

The hip flexors also play a significant role in this exercise. They work in concert with the abdominals to lift the legs and maintain the V position, thereby improving hip flexibility and strength.

2: Mermaid Reformer Pilates

The Mermaid Reformer Pilates is a refined evolution of the classic Mermaid exercise, adapted for the Reformer to enhance its benefits and accessibility. Known for its graceful, flowing movements, this exercise not only improves flexibility and muscle tone but also focuses on spinal health and lateral movement, which are often neglected in more conventional workouts.

Execution of the Mermaid Reformer Pilates

To perform the Mermaid on a Pilates Reformer, you begin by sitting on the long box placed over the carriage, typically facing the side of the Reformer. The legs are positioned in a Z-sit, with one leg bent in front and the other bent behind, stabilising the body and reducing strain on the lower back. This positioning is crucial for those who may suffer from tight hips or limited mobility, as it allows for a comfortable starting point.

From this seated position, the exercise involves a series of lateral stretches and bends. The practitioner uses the Reformer's Footbar in one hand to assist in deepening the stretch while maintaining an upright and elongated spine. The action of pushing against the resistance of the Reformer’s footbar & springs intensifies the stretch, enhancing the flexibility of the intercostal muscles and the obliques.

Core and Lower Body Engagement

The adaptation of allowing one or both legs to hang off the long box can be particularly beneficial. This modification allows for a greater range of motion in the hips and lower spine, accommodating individuals with different flexibility levels. When a leg extension is added to the Mermaid, the exercise becomes more dynamic, involving the hip flexors, glutes, and abdominal muscles more actively. This not only stabilises the pelvis but also ensures a more robust engagement of the core muscles, which supports the creation of a smooth, controlled C-shaped curve from the underarm to the hip.

3: Squat Burpee Reformer Pilates

The Squat Burpee Reformer Pilates is a dynamic exercise that reimagines the traditional burpee, incorporating the principles of Pilates to enhance control, precision, and overall muscular engagement. This version of the burpee, performed on a Pilates Reformer with a short box, transforms the exercise from a high-impact, fast-paced workout into a more controlled and methodical full-body challenge.

Execution of the Squat Burpee Reformer Pilates

To begin the Squat Burpee Reformer Pilates, you start standing on the Reformer platform with your heels slightly raised against the box, promoting activation of the calf muscles from the outset. The initial position is a deep squat, which immediately engages the quads, hamstrings, and glutes. Maintaining the heel lift increases the challenge to your balance and core stability, requiring your abdominal muscles to engage deeply to keep you steady.

From this squat position, you then transition into a long plank by pressing out the Reformer carriage. This movement shifts the focus to the upper body, core, and lower back, demanding a tight core to stabilise the entire body in a straight line from head to heels.

Intensification with Push-Up or Pike

At the plank phase of the exercise, you can incorporate a push-up or a pike. The push-up adds an upper body strength component, targeting the chest, shoulders, and triceps. For those focusing more on core activation, adding a pike — where the hips are driven upwards, turning the body into an inverted V shape — shifts the emphasis to the abs, particularly the lower abdominals, and the hip flexors.

The carriage’s resistance can be adjusted to either increase the challenge of the push-up or pike, making the movement harder or easier depending on your strength and fitness level.

4: Flying Splits Reformer Pilates

 

The Flying Splits Reformer Pilates exercise is a sophisticated and dynamic component of advanced Reformer Pilates routines, designed to challenge and enhance strength, stamina, control, and balance. This exercise is not only a test of physical capabilities but also a demonstration of the seamless integration of multiple muscle groups working in harmony.

Execution of the Flying Splits Reformer Pilates

The Flying Splits are performed on a Pilates Reformer, which provides the necessary platform and resistance to execute the movement effectively. The exercise starts with one-foot stationary on the Reformer against the shoulder rest and the other foot stationary on the floor beside the railing, with both hands on the footbar. This starting position offers a good stretch before progressing into the stability, strength, and cardio component.

As the exercise commences, the individual extends the leg on the carriage away from the body, while simultaneously bending the knee of the leg on the stationary floor into a lunge position. This movement not only activates the glutes and hamstrings of the moving leg but also engages the quadriceps and calves of the supporting leg. Moving into the flying splits position then involves straightening both the carriage leg and the standing leg, while the leg stabilising on the floor sweeps back, bringing the shoulders over the wrists and foot bar. This allows the sweeping leg to kick up towards the ceiling, creating splits pose.

Core and Upper Body Engagement

Integral to the Flying Splits is the engagement of the core throughout the exercise. The core muscles act as stabilisers, ensuring the spine remains aligned and the body balanced, even as the carriage moves. This constant activation helps to strengthen the abdominal and lower back muscles, contributing to overall core stability and posture. The shoulders, arms, and legs are then engaged throughout the movement. This not only helps maintain balance but also adds a full-body strengthening component to the exercise, focusing on the hip flexors, quads, deltoids, trapezius, and biceps.

5: Bridge Reformer Pilates

The Bridge Reformer Pilates, particularly when performed on a short box, is a refined version of the traditional bridge exercise that is designed to enhance mobility, strength, and stability. This variation intensifies the challenge by incorporating the dynamic resistance and support of the Pilates Reformer, making it an excellent exercise for those looking to deepen their core and lower body strength, as well as improve spinal health and posture.

Execution of Bridge on a Short Box in Reformer Pilates

To perform the Bridge on a Reformer with a short box, the practitioner begins by lying on their shoulders and upper back on the short box, which is placed over the carriage for added instability and challenge. The feet are planted firmly on the footbar, hip-width apart, with knees bent. This setup alone, due to the elevated position on the box, requires greater engagement of the core muscles to maintain stability than the traditional floor bridge.

As the exercise begins, the individual presses down through their heels, lifting the hips upwards to form a straight line from the shoulders to the knees. This movement primarily targets the glutes and hamstrings but also engages the lower back muscles or spinal erectors. The act of lifting and controlling the carriage as it moves in and out adds a dynamic element to the exercise, enhancing the engagement of the core stabilisers.

Advancing to Single-Leg Variations

Progressing to a single-leg bridge on the Reformer introduces a significant increase in intensity. In this variation, one leg is extended upwards towards the ceiling, and the bridge is performed using the strength of the remaining leg. This not only doubles the workload on the active leg's glutes and hamstrings but also requires substantial core engagement to keep the pelvis stable and aligned.

This single-leg version is highly effective in identifying and correcting imbalances between the sides of the body. It demands more from the core and lower back muscles to prevent the hips from dropping or tilting, thus enhancing the exercise's impact on lower back extension and hip stability.

6: Snake Reformer Pilates

The Snake Reformer Pilates is recognised as an advanced and dynamic exercise tailored for those well-versed in Pilates, particularly using the Reformer. It's designed to substantially enhance lateral strength and stability, making it essential for those aiming to push their boundaries in terms of balance and overall body control. This exercise is not only physically demanding but also involves complex coordination and breathing techniques, impacting major muscle groups, including the arms, abdominals, and legs.

Execution of the Snake on a Reformer

The Snake is initiated on the Pilates Reformer by adopting a position like an inclined plank. The practitioner places their hands on the headrest and carriage with one foot pressed into the footbar and the other hooked over top in an ankle crosses position, setting the stage for a movement that challenges both strength and precision. The exercise unfolds as the individual pushes the carriage away using the strength of their arms, simultaneously lowering their torso towards the carriage and well in a controlled, arch-like motion.

This action continues as they curl the spine to pull the carriage back toward the pike starting position, harnessing core strength to stabilise and drive the movement. Throughout the exercise, the arms are engaged to manage the resistance from the footbar, and the abdominals are crucial in maintaining control over the movement.

Benefits of Snake Reformer Pilates

The Snake on the Reformer offers numerous benefits, making it a standout choice for advanced practitioners:

• Comprehensive Body Engagement: It targets the arms, core, and legs in a cohesive workout that enhances muscle tone and overall physical conditioning.
• Boosted Lateral Strength and Stability: This exercise is particularly effective in strengthening the side muscles of the torso and hips, which are vital for improved balance and physical coordination.
• Respiratory Improvement: As a breathing exercise, the Snake facilitates deep inhalations and exhalations, aiding in better oxygen circulation and the expulsion of stale air from the lungs.
• Enhanced Flexibility and Motion Range: Engaging in this exercise promotes dynamic stretching from the toes to the head, increasing flexibility and extending the body's range of motion.

7: Tree Reformer Pilates

To perform the Tree on a Pilates Reformer, the practitioner begins by sitting on a short box on the carriage with one leg extended long and hooked under the footstrap. The extended leg remains active and engaged throughout the exercise, serving as the base of support, while the gesturing leg is drawn into a hamstring stretch.

The exercise progresses as the practitioner straightens their free leg, holding with both hands, initially rounding the spine as they gently pull the leg towards their body, deepening the hamstring stretch. As the movement progresses, the individual uses their hands to climb up the leg towards the ankle, then back down to the thigh, three times. After completing three climbs, the practitioner then uses the extended leg to help lean back over the box into the well, transitioning from a rounded spine to an extended back position. From this point, the movement can progress to a single or double-arm release, reaching for the railing or ground behind. This dynamic movement not only challenges the core muscles but also enhances spinal articulation and flexibility.

Throughout the exercise, it is crucial to maintain square hips to ensure proper alignment and to maximise the stretch and strengthening effects on the lower back and hip flexors.

Benefits of Tree Reformer Pilates

Practising the Tree on a Reformer provides several key benefits:

• Enhanced Lower Back and Abdominal Strength: The movement's requirement to move from a rounded spine to an extended position engages and strengthens the lower back muscles and abdominals intensely.
• Improved Flexibility in Legs and Hips: This exercise offers a deep stretch to the hamstring of the gesturing leg and the hip flexors of the supporting leg, which helps in improving overall leg flexibility and reduces the risk of injuries.
• Spinal Mobility: By moving the spine through a range of motions, the Tree exercise helps in increasing spinal articulation, which can lead to improved posture and reduced back pain.
• Core Stability: Maintaining square hips while transitioning through different spinal positions requires a significant amount of core strength and stability, aiding in better balance and body control.

Each of these Reformer exercises leverages the unique capabilities of the Pilates Reformer to enhance fitness outcomes. Whether at Kurve Pilates & Wellness, The Station Pilates or your local studio, integrating these exercises into your routine can lead to significant improvements in strength, flexibility, and overall physical health. For more insights into Pilates and to connect with a community of like-minded enthusiasts, follow Kurve Pilates & Wellness on Instagram.