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Reformer Pilates utilises the Pilates reformer machine to assist in resistance building, allowing for versatile workouts and effective results.
What is Reformer Pilates?
Pilates, originating in Germany, is a versatile physical activity with many benefits, focusing on muscle isolation to strengthen and lengthen the body. Reformer Pilates utilises the Pilates reformer machine to assist in resistance building, allowing for versatile workouts and effective results. Reformer Pilates is perfect for both men and women who want to challenge their current fitness and is perfect for beginners to pros and everyone in between.
One of the biggest myths about Pilates is that since it doesn't involve as much cardio as other sports and activities, it's not as hard, or it doesn't generate results as quickly. It is often mistaken for yoga, which focuses more on relaxation and alignment.
While the main focus of Pilates is on toning the core and strengthening the spine and back, it can also be utilised for sports or injury recovery and as a cross-training tool for endurance. Another aspect of its popularity is that it can be modified to be as gentle or as challenging as required, appealing to a wider demographic, as it is inclusive and beneficial for everyone with any fitness ability or goal.
The continuing rise in mental well-being and health awareness has also helped to drive the growth of the Pilates market. And when the pandemic hit and confined us all to our homes, this led to many people discovering Pilates, giving them new ways to work out that involved minimal equipment, was accessible and easy to follow. But even as the world has come out of lockdown, social media has been behind the resurgence of the low-impact activity – Instagram remaining awash with aspirational images of stylish reformer studios and Pilates poses.
More than Just Exercise
More than just a way to tone up, Pilates can help with a range of ailments, from correcting posture to improved concentration and rehabilitating joints - the benefits are seemingly endless. Not to mention that alongside physical changes come improved mental strength and confidence from within.
Reformer Pilates vs. Mat-Based Pilates
Although similar to regular Pilates, reformer Pilates differs from mat Pilates as all the work is completed using a Pilates reformer machine. This machine may seem intimidating at first, however, allows for more flexibility and breadth of exercises compared to mat-based Pilates.
The ‘reformer,’ as it is usually referred to, was invented by Joseph Pilates during the 1920s, and has a bed-like construction with a flat platform, using springs for resistance and assistance to lengthen and tone muscles. The reformer allows for more intensity and dynamic movements compared to standard mat Pilates, which is why it is so highly regarded.
Mat
Pilates
has many benefits, allowing people who are new to Pilates the opportunity
to learn the fundamentals of the movements and understand the philosophy of
the program. However, mat Pilates is usually heavily focused on core
movements, while using a reformer works the entire body through a larger
range of motion.
Benefits of Pilates
As with any form of exercise, Pilates is a good choice for people who are looking to sculpt their body, tone their muscles and increase their fitness. Compared to a standard workout, like running or weight lifting , reformer Pilates is a great option for those who are recovering from injury, dancers who are looking to lengthen their muscles and for those who want one on one training outside of a conventional gym. The low-impact nature of Pilates also means that people of all ages can work on their bodies with a low risk of injury.
What Should You Wear?
When looking to get involved with reformer Pilates, whether in a studio or at home, it’s important to wear clothing that you feel comfortable in and can move in without feeling restricted. While Pilates doesn’t require any specific clothing to be worn, sticking to slim-fitting clothing that isn’t baggy is a good place to start.
For women, a sports bra , crop top, or slim-fit top and yoga leggings , and for men, shorts and a tee will allow you to move unrestricted. If working in a studio, minimal baggy clothing allows the instructor to see how your body is moving, essential for correction and adjustment of movement as needed.
Another aspect to consider when choosing your clothing, especially if going to a studio, is that many of the workout positions involve legs and torsos in the air, so sticking to clothing that covers well and is non-baggy will prohibit anything from showing that shouldn’t. If working out from home, your clothing should still be unrestrictive, but you have more flexibility as to what you wear as it’s just you completing the workout.
Shoes are not an option when performing Pilates, as you will need to have uncovered feet to perform the movement properly. You can, however, opt to wear socks with grips, which can assist in stabilising your position, preventing any slipping or injury.
Reformer Pilates At Home
Although reformer Pilates can be completed efficiently in a studio with an instructor, it can be very expensive, and for many people, working out at home is preferred over a conventional gym or studio. Reformer Pilates can be completed at home, utilising a reformer and online workouts or workout program, to efficiently train the muscles for the same results.
Our Pilates reformer machine by Celsius is a great option to bring studio Pilates home. With a similar construction to studio reformer machines, the Celsius PR1 Pilates Reformer has been developed specifically for home use. The reformer carriage offers a full-body workout that will strengthen and stabilise the core while improving flexibility, posture and spinal strength.
Designed for a range of homes, this reformer machine can be easily packed away after use, essential if you have a small space or don’t have a dedicated home gym area. With five adjustable springs, a three-position adjustable footbar and a range of accessories , like our Pilates Reformer Jump Board, you can easily complete reformer Pilates exercises at home at your own pace.
Popular Workouts and Movements for Reformer Pilates
If opting to complete reformer Pilates at home, there are many options for workouts, whether subscription-based or video tutorials, that allow you to achieve results similar to if you were attending a studio. Below, we’ve included some of our favourite reformer Pilates workouts, perfect for people at all levels to feel the burn and sculpt their bodies at home.
Reformer Footwork
Muscles Targeted:Adductors, glutes, quads, hamstrings, calves and abs
1. Attach two-three springs to the reformer for required resistance.
2. Lie down on the platform. Place your toes on the footbar, lift your heels and place your legs in a squat position. Place your hands by your side, your shoulders under the shoulder blocks and look up.
3. Push against the footbar with your feet, pushing the platform and straightening your body through your knees.
4. Hold this pose for a moment.
5. Lower your legs back and the platform back into your starting position and repeat
The Frog
Muscles Targeted:Adductors, abs, hamstrings, pelvis, back
1. Attach two straps to the reformer and two springs for resistance.
2. Lie on the platform with your knees bent. Picking the straps over your head, place your feet into each strap loop. Make sure that the straps are positioned between your knees, knees are shoulder-width apart and your back is fully against the platform. Place your hands by your side.
3. Push your body against the straps and straighten your legs, sliding the platform. Hold this pose for a moment.
4. Slowly bend your legs against the straps, bringing your body and the platform back to starting position, and repeat.
The Elephant
Muscles Targeted:Abs, glutes, hamstrings, calves and quads
1. Stand on the reformer, placing your heels against the shoulder blocks.
2. Bend over, holding onto the footbar with your hands, creating an arch with your spine. Your hands should be shoulder-width apart.
3. Inhale and drop your head down to look at your navel. Squeeze your glutes, engage your abs, and slowly push the platform back.
4. With your body still engaged, inhale and slide the platform back to starting position, keeping your back arched. Repeat.
Reformer Pilates is a fun, engaging and highly effective workout that anyone can complete. Whether you're looking to start Pilates in a studio or want to build your own reformer Pilates space at home, make sure to check out our full range of yoga and Pilates equipment and accessories from rebel.