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Reformer Pilates: what actually happens during a workout on the machine?
Reformer Pilates is strikingly different from most traditional forms of exercise. The equipment itself is unique: it consists of a carriage that moves along a rail, springs, straps, handles and various adjustment options. From the outside, many exercises may appear effortless and slow, but when working on the machine, it quickly becomes clear that every single movement requires serious concentration, stability and control.
One of the most important features of the reformer is that it does not simply provide resistance . It also gives continuous feedback on how the body is moving. If one side is more dominant, if the core loses stability, or if the movement is performed with momentum, this is detected by the machine almost immediately.
But what actually happens during a Reformer Pilates session, and what makes this form of exercise so special?
How does the Pilates reformer work?
The central part of the reformer is the so-called moving carriage, which moves forwards and backwards along a track. Its movement is controlled by springs, so the user works against continuous resistance.
However, this resistance provides a completely different sensation to, for example, a traditional dumbbell. The spring remains in contact with the body throughout the entire range of motion, so it is not only the exertion of force that is important, but also the control of the return movement.
These are complemented by other components of the reformer, such as the footbar, the shoulder and head supports, and the straps that can be used with the hands or feet. Thanks to the various adjustment options, it is possible to train on the same machine in completely different body positions and at different intensity levels.
It’s not the machine that does the work for us
At first glance, the reformer might even look like a piece of equipment that helps you perform the movement. In fact, the exact opposite is true.
The machine keeps „asking” for a check.
For example, when the car moves away from its starting position, it is not enough simply to apply force. At the same time, the body must keep the pelvis stable, control the torso, maintain the shoulder girdle in the correct position, and coordinate breathing with the movement.
The same applies to the return journey. We don’t simply let the car roll back, but steer it back in a controlled manner.
The reformer does not take work away from the body, but rather encourages it to work more precisely.
This is one of the reasons why even a seemingly simple movement can be surprisingly intense.
What happens to the torso during the exercises?
In Reformer Pilates, there is a great deal of talk about the „core”, but this can easily be misunderstood. It is not simply a matter of constantly tensing the abdominal muscles.
The stability of the trunk is the result of a much more complex interplay of muscles. The coordinated action of the deeper layers of the abdomen, the stabilising muscles surrounding the spine, the diaphragm and the pelvic floor creates the stable foundation from which the limbs can move safely and in a controlled manner.
The reformer is particularly interesting from this point of view because the moving mat creates a constantly changing position. The body has to adapt again and again whilst maintaining its stability.
This is one of the least spectacular, yet most important, parts of the training session.
Breathing is not merely a supplementary element
In the Pilates method, breathing is closely linked to movement. We pay attention to it not simply because we „have to breathe correctly” whilst exercising.
Conscious breathing can help you maintain the rhythm of your movements, supports the proper functioning of the torso, and helps ensure that the exercises can be performed without unnecessary tension.
In a well-led reformer class, therefore, the instructor does not simply tell the participant which way to move their legs or arms. Breathing, body position and movement are constantly interlinked.
Why do we feel it all over our body after a Reformer session?
A significant proportion of the exercises performed on the reformer do not aim to work a single muscle in isolation.
During a seemingly simple leg exercise, for example, the thigh and gluteal muscles are naturally active, but at the same time the pelvis must be kept stable, the torso must control the body’s posture, and the shoulder girdle must .
Even when performing an exercise that focuses on the upper body, it may still be necessary to ensure stability in the lower body and core.
One of the fundamental principles of Pilates is precisely that the body should not be treated as completely independent parts. During movement, the whole system works together.
This is why, after a Reformer session, someone may not feel that just one muscle group has been worked, but rather that his whole body was actively involved in the lesson.
Why can a slow movement be so intense?
In the world of traditional training, it’s easy to associate intensity with speed or high resistance. On the Reformer, however, it is often the slowing down that makes the exercise challenging.
If there is no momentum, the muscles have to control the entire movement.
Not only must the car be set in motion, but it must also be moved smoothly, and then driven back in the same controlled manner. If we add to this correct posture, breathing and stabilisation, a simple movement quickly becomes a complex task.
Why is body awareness important?
One interesting effect of regular reformer training is that, over time, it can become easier to recognise our own movement patterns.
For many people, for example, it is only when they are on the machine that they first really realise that they use one leg more than the other, raise one shoulder more often, or lose pelvic stability in certain positions.
The reformer does not „correct” this automatically.
It shows.
The instructor’s role is to help students recognise these patterns, and to select exercises that will gradually help them develop more precise and mindful movement.
That is why Reformer Pilates is not simply a form of physical training. Perceiving and understanding movement is just as much a part of the process.
Reformer Pilates or mat Pilates?
Although the two methods are part of the same system, they can offer very different experiences.
In Mat Pilates, we primarily work with our own body weight and gravity . The Reformer adds the resistance of the springs, the moving carriage and the feedback provided by the machine.
That is precisely why it is not necessarily worth thinking that one is „better” than the other.
Mattress exercises require a great deal of control in certain situations, whilst the Reformer may provide support for some movements and present an added challenge for others.
The two systems complement each other far more effectively.
Why does the quality of the reformer matter?
In the case of a Pilates reformer, the way the machine works directly influences the experience of the movement.
It is important that the car runs smoothly, that the structure is stable, that the springs provide predictable resistance, and that each component can be precisely adjusted. In professional studios, durability is also a key factor, as the same piece of equipment is used for several hours a day by clients of different body types.
Ideally, a good reformer should almost „disappear” whilst the practitioner is working.
It doesn’t wobble, it doesn’t waver, and it doesn’t distract. Instead, it allows the instructor and the client to focus fully on the quality of the movement.
Who is Reformer Pilates suitable for?
One of the great advantages of the reformer is its versatility. The machine’s settings and the level of difficulty of the exercises can be adjusted over a wide range, so it can provide a challenge for both beginners and experienced users.
However, true personalisation does not stem from the machine alone. It also requires the instructor to have the necessary knowledge.
A good reformer class does not give every participant the same programme, but takes into account each individual’s experience, movement quality, goals and current fitness level.
Summary: what actually happens on the reformer?
Pilates on the Reformer is much more than just strength training using springs.
The machine provides resistance whilst giving continuous feedback on the quality of the movement. The body works simultaneously on strength, stability, mobility and coordination. Meanwhile, breathing, concentration and body awareness also become part of the exercise.
Perhaps this is precisely one of the most important characteristics of this reformer: It doesn’t simply determine what we move, but it also teaches us how to move.
In Reformer Pilates, the aim is not simply to perform an exercise. The aim is for the movement to become increasingly precise, controlled and mindful.
Frequently Asked Questions
Is Reformer Pilates difficult for beginners?
No prior experience of Pilates is required. The resistance provided by the springs, the starting positions and the difficulty of the exercises can all be adjusted. As a beginner, it is particularly important to receive proper guidance from an instructor, so that the basic movement patterns are learnt correctly.
Does greater spring resistance always mean a harder workout?
No. For certain exercises, greater resistance can indeed increase the strength required; in other situations, however, lower spring resistance presents a greater stabilisation challenge. The correct setting always depends on the exercise in question.
Is Reformer Pilates just about strength training?
No. As well as building strength, the reformer can also be used to improve mobility, coordination, balance and motor control. It is precisely the combined development of these various physical abilities that makes it so versatile.
How does a reformer workout differ from a gym workout?
The difference lies primarily in the approach to movement and the nature of the resistance. The Reformer operates using spring resistance, whilst particular emphasis is placed on precise execution, stability, breathing and control.
How many times a week should you do Reformer Pilates?
There is no one-size-fits-all ideal number. The frequency depends on individual goals, other sporting activities, experience and recovery. Consistency is generally more important than packing in as many hours as possible in a short space of time.
Are home and studio Reformers the same thing?
Whilst the basic operating principle may be similar, with professional studio machines, durability, precise adjustability, a stable construction and a design intended for intensive use are particularly important. When choosing a machine, it is therefore always worth taking into account the intended use.
