Pilates Workouts Beginner Pilates Reformer Workout in Photos By Marguerite Ogle linkedin Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. Learn about our editorial process Marguerite Ogle Reviewed by Reviewed by Kristin McGee, CPT on January 15, 2020 instagram Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Kristin McGee, CPT Updated on July 18, 2021 Print This beginner Pilates reformer workout shows you the exercises and their sequence as taught at The Pilates Center of Boulder. Each photo includes equipment notes, safety tips, and a few cues. These Pilates pros show their expertise so you can see where you are going with the exercises, but please don't be intimidated! This is intended to be a reminder photo reference for those doing home reformer workouts in conjunction with Pilates classes. The exercise instructions are not detailed and the tips are not intended to replace live Pilates instruction, which is critical for optimum benefit from Pilates equipment exercises. We have cited the number of springs we are using. Your reformer and spring resistance might be different. Breathe fully, taking deep inhales and full exhales. Breathe in as you take the carriage out and exhale as you bring the carriage in, but note instructions where this may vary. The Reformer Footwork 3 foot positions. (c)2011, Marguerite Ogle 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 the shoulder width Bird on a Perch - legs together Heels - legs together Heels Lower Lift Reformer Footwork Reminders The footwork is done in neutral spine with engaged abs. In Pilates V, the lift of the heels helps engage the inner thigh and pelvic floor. Go for length, both on the inhale and the exhale. Make sure the whole leg is working, especially the back of the leg; this is not just a quad exercise. Press the backs of the arms into the mat. The Reformer Footwork Continued - Heels Lower and Lift Heel lower lifts on the reformer. (c)2011, Marguerite Ogle 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 (c)2011, Marguerite Ogle 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. The Benefits of a Pilates Reformer Leg Circles on the Pilates Reformer (c)2011, Marguerite Ogle 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 (c)2011, Marguerite Ogle 2 springs Long straps are still on Headrest is still up 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. Also, see frog with exercise band. 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 (c)2011, Marguerite Ogle 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 are in Pilates V with heels lifted. Inhale to press out, exhale takes the heels down, inhale lifts the heels, exhale to bring carriage in with a deep crease at the hip. 7 Pilates Exercises for Flat Abs Stomach Massage - Arms Back (c)2011, Marguerite Ogle 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 takes the heels down, inhale lifts 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 (c)2011, Marguerite Ogle 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 of 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 Arms connected to the core, shoulders down. (c)2011, Marguerite Ogle 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 (c)2011, Marguerite Ogle 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 (c)2011, Marguerite Ogle 2 Springs Footbar up Headrest up 8 Reps Once you establish your beautiful 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 (c)2011, Marguerite Ogle 2 Springs Footbar up Headrest up 8 Reps Once you establish your beautiful 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 (c)2011, Marguerite Ogle 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 (c)2011, Marguerite Ogle 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. Neutral spine. This is not a tuck of the pelvis. Take advantage of the press of the backs of your arms on the mat. Grateful appreciation goes to the The Pilates Center of Boulder. The photos here were taken at The Pilates Center of Boulder and feature the Centerline reformer. Centerline Pilates equipment is based on Joseph Pilates' designs and available through Balanced Body Pilates. Our exceptional model is Pilates instructor Paula Kirkland and the shoot was coached by Deborah Kolwey. The 10 Best Pilates Reformers of 2021 Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kloubec J. Pilates: how does it work and who needs it? Muscles Ligaments Tendons J. 2011;1(2):61-66.