Beginner Pilates Reformer Workout in Photos

The Reformer Footwork

• 4 springs, headrest up
• 10 reps each foot position; out on the inhale, in on the exhale

Foot Position Sequence:

• Pilates V - balls of the feet on foot bar, heels lifted, knees no more than shoulder width
• Bird on a Perch - legs together
• Heels - legs together
• Heels Lower Lift

The Reformer Footwork Continued - Heels Lower and Lift

• Return the feet to Pilates V, heels lifted, balls of feet on the footbar
• 10 sets

Press out, stay out, then lower the heels for 3 counts and raise for 3. Heels lift to come in.

The Hundred on the Pilates Reformer

• Footbar is down
• Take the handles
• 10 sets; 5 pumps in-breath, 5 pumps out-breath

At the beginning level, the exercise starts with curling the head and upper spine up as the legs fold in, arms straight. The legs are then taken to a table top position, extended straight up at 90 degrees, or slightly lower as shown.

Hold the position, belly drawing in as straight arms pump up and down. For details, review the hundred on the mat. For safety, the legs must not go so low that the back is peeling off the mat.

If you are more advanced, you could insert the rowing series next. Beginners and Intermediates move on to leg circles.

Leg Circles on the Pilates Reformer

• 2 springs, headrest up
• Thread the long straps through the loops and handles; be sure the metal clip is on the outside
• 5 circles each direction

Legs up and together, externally rotated. Rotate outward from the hips. Beginner legs go no lower than 45 degrees.

Exhale to bring the legs up. Inhale to sweep open. Exhale to bring them together and up.

The Frog on the Pilates Reformer

• 2 springs, headrest still up
• Long straps still on
• 5 reps

Frog is done in neutral spine. The legs are rotated outward at the hips. Keep the inner thighs engaged. Do not take the knees beyond shoulder width.

If you want to take your workout up a notch, you can insert the reformer rowing exercises at this point, then come back and continue with stomach massage.

Stomach Massage - Rounded

• 4 springs
• Headrest up
• 8 reps

Sit close to the edge of the carriage on non-slip pads if you have them. This is a deep C-curve position. Start with feet in Pilates V with heels lifted.

Inhale to press out, exhale takes the heels down, inhale lift the heels, exhale to bring carriage in with a deep crease at the hip.

Stomach Massage - Arms Back

• Drop a spring - 3 springs
• 8 reps

Sit close to the edge of the carriage on non-slip pads. Feet start in Pilates V with heels lifted. Lift through the whole rib cage, not just the front. Use the arms back to open the chest.

Inhale to press out, exhale to take the heels down, inhale to lift the heels, exhale to bring carriage in. Use your abs.

Work the inner thighs and backs of the legs. Go for a deep crease at the hip when you come in.

Short Box - Round Back

• The short box goes over the shoulder blocks
• Flexed feet go under the strap
• 5 reps

Sit up on the sit bones and think of the up the front and down the back feeling through the legs.

The exercise starts in a deep, long C-curve and you keep that curve as you curl the pelvis under and onto the legs to go back. This is an abdominal exercise. Don't just hinge at your thighs.

Inhale to go back. Exhale to come up.

Short Box - Flat Back

• The short box goes over the shoulder blocks
• Flexed feet go under the strap
• 5 reps

Sit up on the sit bones and think of the up the front and down the back feeling through the legs.

Be sure to keep the torso in one piece, in line with the pelvis. Lift up and back through the belly. Don't arch back. Keep the arms engaged in the back.

Inhale to go back. Exhale to come up.

Short Box Series - Flat Back with Pole

• The short box goes over the shoulder blocks
• Feet go under the strap
• 5 reps

Sit up on the sit bones and think of the up the front and down the back feeling through the legs.

Be sure to keep the torso in one piece. Lift up and back through the belly. Keep the arms engaged in the back and in your peripheral vision.

Inhale to go back. Exhale to come up.

If you do an intermediate workout, you can add climb a tree here, then move on to elephant.

Elephant on the Pilates Reformer

• 2 springs
• Headrest up
• Footbar up
• 8 reps

Be sure to connect down through your heels. The carriage moves in and out because of the lift of your abs, not just a hinge at the hips.

Use your exhale to bring the carriage in briskly. Feel the springs and footbar feeding into your center.

Knee Stretch Series: Round Back

• 2 springs
• Footbar up
• Headrest up
• 8 reps

Once you establish your round back and scooped belly, keep it. Knee stretches are just an opening and closing at the hip. Nothing else moves. Be sure your belly is doing the work.

Knee Stretch Series: Arch Back

• 2 springs
• Footbar up
• Headrest up
• 8 reps

Once you establish your extended back and lifted abs, keep the position. Knee stretches are an opening and closing at the hip. Nothing else moves. Be sure your belly is doing the work.

Running on the Pilates Reformer

• 4 springs
• Headrest up
• Footbar up
• 20 sets

Be sure to pay attention to the articulation of the feet. Emphasis is on the lift of the heel and the energy from the back of the leg.

Bottom Lift on the Pilates Reformer

• 4 springs
• Footbar up
• Headrest up
• 5-8 reps

Be sure the turnout comes from deep inside your hips, not your knees. The pelvis lifts only fist height above the carriage. Maintain a neutral spine. This is not a tuck of the pelvis.

Take advantage of the press of the backs of your arms on the mat.