25 Benefits of Pilates Reformer: Physical & Mental Health

25 Benefits of Pilates Reformer: Physical & Mental Health

While there are endless ways to stay active, the fun, low-impact - full-body workout experience a Pilates Reformer provides, offers a range of physical, mental, and general health benefits including:

  • Improves Flexibility
  • Gain Functional Strength 
  • Increases Range of Motion
  • Enhances Muscular Elasticity
  • Improves Core Strength
  • Improves Stability
  • Improves Balance
  • Enhanced Mind-Body Connection and Coordination
  • Provides a Full-Body workout
  • Improves Posture
  • Aligns the Spine
  • Body Alignment Benefits
  • Reduces Back Pain
  • Reduces Neck Pain
  • Injury Prevention
  • Helps Rehabilitate Injuries
  • Increases Bone Density
  • Is a Low Impact Exercise Option
  • Improves Mental Health
  • Reduces Stress 
  • Improved Mood
  • Improved Focus and Cognitive Function
  • Reduces Risk of Cardiovascular Disease
  • Beneficial for the Immune System
  • Promotes Healthy Breathing

Key Benefits of Reformer Pilates

Key physical benefits of Pilates Reformer include improved flexibility, increased muscle strength and tone, particularly in the abdominal muscles, lower back, hips, and buttocks - the core muscles of your body.

Key mental health benefits of Reformer Pilates include stress reduction, increased focus, improved mood, reduced anxiety levels, and increased mindfulness.

General health Pilates Reformer benefits include cardiovascular risk disease reduction, improved immune system, improved athletic performance, and boosted energy levels.

Let's dive into why Pilates Reformer is a valued tool for achieving physical and mental well-being.

Improves Flexibility

Flexibility is the ability of joints to move unrestricted and pain-free through a full range of motion.

Regular Pilates-based exercises improves overall flexibility in sedentary adults. A study measured the fingertip-to-floor distance at 2, 4, and 6 months after beginning a one-hour weekly routine, on a group of sedentary women. The flexibility improvement was of 3.4cm, 3.3cm, and 4.4cm respectively (Segal et al., 2004). However, with the Reformer Pilates, the benefits yield faster, with a significant flexibility improvement after a single session (Schroeder et al., 2002). In fact, 8 weeks of Reformer Pilates training, 60 minutes each session and 3 times a week, improved flexibility by 4.6cm in sedentary women (Suna & Işildak et al., 2020).

Gain Functional Strength 

The Reformer Machine reaps greater benefits by stretching and lengthening the muscles under load. When compared to regular resistance training with free weights and machines, exercising with Pilates Reformers resulted in similar improvement in leg press strength, core endurance, back extension, and curl-up exercises after a 12-week period (Otto et al., 2004).

Increases Range of Motion

Range of motion is the limit to which a body part can move around a joint. 

There has been an increased interest in studying the positive effects of Pilates on health prevention and rehabilitation. Increased Range of Motion has been implied to decrease fall risk in older people. 27 subjects (aged between 65-95, male and female) were trained in a Pilates Reformer group format exercise program, once a week over a 10-week period, obtaining increased Active Range of Motion for Straight Leg Raises (7.37° average increase), Hip Extension (3.26° average increase) and Ankle Dorsiflexion (4.02° average increase; Roller et al., 2018). Additionally, Pilates has had a positive rehabilitating effect on shoulder Range of Motion, improving flexion, abduction, internal rotation, and external rotation in women who had undergone breast cancer surgery (Keays et al., 2008).

The increased range of motion not only helps rehabilitate from surgery or aids athletes to elevate their performance but also improves the execution of daily tasks.

Enhances Muscular Elasticity

Muscle elasticity is the ability of muscle fibers to return to their normal length after being stretched or shortened. Proper muscle elasticity is critical for effortlessly executing daily tasks and for preventing muscle strains or injuries.

Engaging regularly with the Pilates Reformer markedly increases muscular elasticity as studies show increased flexibility and muscle strength (Otto et al., 2004). Having muscle disbalances from living a sedentary lifestyle and being seated for long periods of time, leads to improper elasticity of lower limb muscles. These include weakness of gluteal muscles, overcompensation of hamstring muscles, shortening of the hip flexors, and weakening of the abductors. These muscle imbalances lead to higher risks of muscle strains and injuries, which can be prevented and treated with Pilates-based exercises (Mtel et al., 2012).

Improves Core Strength

Core strength is the ability to maintain the body in alignment under load. It is usually improved by proper activation and engagement of the right muscles.

The Pilates Reformer excels in its capacity to improve core strength, as it is at the heart of its approach. Reformer Pilates targets the proper activation and strengthening of the abdominal muscles, as well as those that wrap around the spine and pelvis. This focused engagement not only strengthens the abdominal muscles but also supports the lower back, building a core that is both strong and nimble. Pilates core stability exercises, in a quadruped position, increases muscle activity from 8% to 28% of 3 core muscles (multifidus, gluteus maximus, and oblique muscle) in people who had been practicing Pilates exercises for at least 6 months with a minimum of 1 class per week, for a total of 24 sessions (Queiroz et al., 2010). 

Additionally, a study compared the level of muscle engagement and strength between experienced and inexperienced Pilates practitioners. For movements that required core strength and stability, like the rounded-back with posterior tilted pelvis (RPP) and the flat-back with neutral pelvis (FNP), experienced Pilates practitioners scored higher engagement of the Rectus Abdominis  (RPP: 3.41μV & FNP: 3.59μV) and Internal Oblique (RPP: 33.35 μV & FNP:  27.87μV), when measured with an electromyogram (Lee, 2021). 

Core strength is a principal benefit of Reformers Pilates. The more practice and experience, the stronger and stable your core will grow. 

 

Improves Stability

Stability in biomechanics is the ability of the body to return to a centered point after moving.

Pilates Reformers improve stability by strengthening the core and training our sense of body position and movement (Siquiera et al., 2010; Zirek et al., 2021). A study grouped 20 individuals who practiced Reformer Pilates for eight weeks. Afterward, they tested for function, dynamic balance, and stability of the upper extremity and trunk with the Y balance test. They obtained enhanced stability performance in the Pilates-trained group, compared to the control group (Altunalan et al., 2024).

Exercises like footwork, leg work, planking, and the mermaid movement on the Reformer target various muscles and aspects of stability, leading to improved performance in daily activities and sports. 

Improves Balance

In biomechanics, balance refers to a person’s ability to control their equilibrium, maintaining the vertical line of their body with minimum sway of their posture. 

Balance is important to maintain personal autonomy and improved quality of life, especially the older we age. A study group trained older women with Reformer Pilates exercises, 60min sessions performed twice weekly for 8 weeks. Tinneti Static Balance test scored higher in the Pilates-trained group (Siquiera et al., 2010). 

However, improving balance is beneficial for all ages. A study tested static and dynamic balance after the completion of 12 x 60min sessions of Reformer Pilates in healthy young adults. The Pilates group outperformed the Sedentary group in Static Balance, tested with the Closed-eyes Single Limb Stance Test, and Dynamic Balance, tested with the Lateral Functional Reach Test (Zirek et al., 2021).

A variety of Pilates Reformer exercises require concentration, body awareness, and equilibrium, making it ideal to train your balance. 

Enhanced Mind-Body Connection and Coordination

The Pilates Reformer stands out for its exceptional capacity to nurture an enhanced mind-body connection by emphasizing mindfulness and the precision of each movement. 

Reformer exercises often demand full focus to effectively engage in the proper movements. This fosters mindfulness, aligned body posture and rhythmic breathing. Such concentrated practice not only refines physical alignment and coordination but also deepens body awareness. ,

A study conducted on healthy young adults focused on answering the benefits of Reformer Pilates on Body Awareness through a questionnaire. The intervention consisted of a standard Reformer Pilates program that included muscle strengthening and flexibility exercises, of 60min sessions, 3 days a week, for at least 2 months. Following the training program, Body Awareness Level scored significantly higher (104.45 average points) for the Pilates group, compared to the Sedentary (88.74 average points) group (Zirek et al., 2021). 

Therefore, Reformers Pilates is an excellent apparatus for gaining more mind-body connection, coordination, and body awareness.  

 

Provides a Full Body Workout

The Pilates Reformer is a versatile machine that provides a full-body workout. Its multifaceted functionality leads to a variety of exercises, targeting strength, flexibility, balance, and endurance. 

Here’s a detailed table to exemplify its full-body workout benefits, with specific Reformer exercises and the main muscle groups it engages:

Exercise

Muscle Groups Engaged

Benefits

Footwork

Quads, Hamstrings, Calves

Improves leg strength and promotes ankle flexibility

The Hundred

Abdominals, Shoulders, Lungs

Increases core strength, improves breathing and endurance

Leg Circles

Hip Flexors, Glutes, Inner/Outer Thighs

Enhances hip mobility and strengthens leg muscles

Short Spine

Hamstrings, Lower Back, Spinal Flexors

Promotes spinal flexibility and strengthens the back

Long Stretch

Shoulders, Core, Arms

Builds upper body strength and core stability

Mermaid

Obliques, Latissimus Dorsi

Increases side body flexibility and strengthens obliques

Kneeling Arm Series

Triceps, Biceps, Shoulders

Tones and strengthens the arms and shoulders

Elephant

Hamstrings, Calves, Core

Stretches the back of the legs and strengthens the core

Rowing Series

Upper Back, Shoulders, Core

Enhances upper body strength and improves posture

Chest Expansion

Chest, Shoulders, Upper Back

Opens the chest and strengthens the upper back

Teaser

Abdominals, Hip Flexors

Challenges core strength and improves balance

Improves Posture

Posture is the natural way your muscles hold the position of your body in space in a resting position. 

Pilates Reformer was shown to improve posture (posterior pelvic tilt) in a group of sedentary women who practiced 90 minutes, 3 times a week for 8 weeks (Karavelioğlu et al., 2023). By emphasizing the core muscles—including the abdominals, the muscles along the back, and those around the pelvis—it lays down the foundational strength necessary for maintaining good posture. Regular reformer pilates exercises can provide positive effects in improving posture in sedentary women with postural disorders, but this should apply to everyone.

Observations from instructors show that engaging regularly with the Pilates Reformer not only helps in rectifying slouching and other misalignments but also cultivates a posture that is both naturally upright, positively impacting everyday life.

Aligns the Spine

The position of your pelvis significantly impacts spine alignment. By improving posterior pelvic tilt, reformers contribute directly to the proper alignment of the spine. 

A study conducted on 17 adult women had them perform Pilates Reformer exercises for 60 minutes a day, three times a week, for a total of eight weeks. The Pilates reformer exercise had a positive effect on the standing spine alignment, decreasing slouching and increasing vertical height (Sim et al., 2021).

Having proper alignment is important for the even distribution of body weight, which is instrumental in minimizing injury risks and alleviating chronic discomfort. 

Body Alignment Benefits

Body alignment refers to how the head, shoulders, spine, hips, knees and ankles relate, and line up with each other.

Pilates Reformer exercises have been proven to improve posture (Karavelioğlu et al., 2023), correct spine alignment (Sim et al., 2021), and promote positive effects on disorders such as scoliosis (Adıgüzel, & Doğru, 2021). A study group performed Reformer Pilates exercises for 60 minutes per day, three times a week. After a period of 8 weeks, they found statistical differences in the frontal plane height for the head, pelvis, shoulders, scapulas, knees, and ankles, concluding improved body alignment for both right and left sides ( Sim et al., 2022).

Reduces Back Pain

Non-specific back pain is pain not attributable to a recognized underlying disease or condition and usually comes in the form of non-specific low back pain.

The Pilates method has been shown to have positive effects in the treatment of lower back pain (Martini et al., 2022; Lin et al., 2016). However, Reformer Machines are growing in popularity for the increased benefits. Pilates Reformer exercises have been shown to reduce back pain, with similar results to mat exercises engaging in lumbar stabilization exercises (Lee et al., 2014), or even greater results regarding pain reduction and improved quality of life (Jeon et al., 2024). 

It’s believed that by focusing on fortifying the core muscles, including the abdominals and those encircling the spine, a strong foundation is built that significantly diminishes the load on the back. Performing Pilates Reformer exercises integrates upper back muscle engagement and stability, leading to further correcting the imbalances that frequently lead to back discomfort

Reduces Neck Pain

Neck pain is generally understood as pain in the neck and shoulder area, and can have underlying causes that aren’t due to underlying disease.

Shoulder biomechanics and spine alignment have been found to be related to occasional and/or chronic neck-shoulder pain (Emery et al., 2010). Exercise is an effective treatment for reducing chronic neck pain, with Pilates Reformer exercises being an ideal alternative. After twelve weeks of Reformer training sessions, both scapular strength and stability increased (Dos Santos et al., 2017). Pilates-based exercises improved proper engagement of the muscles surrounding the shoulders and scapulae, as well increasing correct activation of the neck muscle, while decreasing lumbar overcompensation, leading to overall improved back, shoulder, and neck alignment, and a decrease in neck, shoulder, and lower back pain (Emery et al., 2010).

So for neck pain,emphasizing on exercises that fortify and extend the muscles in the neck and upper back, may help address the foundational issues contributing to neck discomfort. More studies are needed to determine the best exercises for effective neck pain reduction (Martini et al., 2022).

Injury Prevention

Injury prevention is an effort to prevent physical injuries caused by external forces.

 

For injury prevention, it is crucial to correct muscle weaknesses, imbalances, and flexibility. It is suggested that training body awareness and neuromuscular coordination, starting from a strong core, can help injury prevention in sports and daily activities. Pilates Reformers can be an essential tool to improve full-body strength, awareness, and coordination in sports and daily life (Mtel et al., 2012).

Helps Rehabilitate Injuries

Injury rehabilitation is a process that helps heal and overcome the negative effects of injury, illness, or surgery, by regaining bodily function, strength, and mobility.

Pilates is a functional form of exercise that combines multiple planes of movement, which makes it ideal to integrate in all phases of rehabilitation. The exercises emphasize the muscular balance between opposing muscles and between the right and left sides of the body. Pilates exercises have been used for ankle and foot rehabilitation (Cozen, 2000) in sports athletes and everyday individuals. Additionally, it has been demonstrated that Pilates has positive physical and mental effects on people overcoming surgical rehabilitation (Keays et al., 2008). 

The Pilates Reformer is an effective tool for rehabilitation, offering low-impact exercises that help in rebuilding strength and improving flexibility to ameliorate injuries. 

Increases Bone Density

As we grow older, having an inactive lifestyle can lead to a greater risk of developing osteopenia, which is a condition that decreases bone mass and strength. A study suggested that a single bout of pilates exercise can lead to an increase in bone metabolic turnover, activating bone formation and resorption, in older women with osteopenia (Kim et al., 2014).

Likewise, decreased bone mineral density (BMD) is a common condition in postmenopausal women. A study conducted an equipment-based Pilates exercise program, including the Reformer, with a group of 17 postmenopausal women. The group completed a total of 78 x 60min sessions, 3 times a week for 6 months. The results show a significant increase in areal BMD of the lumbar spine (0.016 g/cm2) and hip (0.020 g/cm2) area (de Oliveira et al., 2019). However, short-term Pilates exercise (50min sessions, twice a week for 3 months) did not generate significant results despite improving bone mineral density (Bayram et al., 2023). 

Regular reformer Pilates routines, especially in the long-term period of 6 months or more, lead to stronger bones and improve life quality with age by reducing the risk of bone fractures.

Is a Low Impact Exercise Option

The Pilates Reformer is a low-impact exercise machine that's particularly beneficial for older adults, people recovering from injuries, or those with joint issues. It aids in alleviating arthritis symptoms by promoting joint mobility and reducing stiffness. Also, it allows for controlled movements that target and strengthen muscles without the high impact of other workouts, promoting safer exercise and long-term joint health and mobility.

Feature

Description

Benefit

Smooth, Gliding Carriage

The carriage moves smoothly along the frame, facilitating fluid motion.

Ensures exercises are performed with a gentle, gliding action to avoid joint stress.

Supported Positions

Many exercises are performed lying down or seated, which reduces the burden on the legs and lower back.

Decreases the impact on knees, hips, and the spine, ideal for rehabilitation and those with chronic pain.

Spring-based Resistance

Resistance is provided by springs, which can be adjusted to suit the user's strength and flexibility levels.

Workouts can be personalized to minimize stress on joints while effectively building muscle.

Improves Mental Health

Pilates Reformer exercises offer significant mental health benefits, including:

  • Stress reduction
  • Improve mood
  • Promote focus and concentration
  • Promote relaxation
  • Reduce anxiety
  • Reduce fatigue
  • Relieve symptoms of depression

Reduces Stress 

The Pilates Reformer excels in facilitating stress reduction. Its exercises, which require focused concentration and controlled breathing, shift attention away from daily stressors, inducing a serene mental state. 

A study found that 60 minutes of Pilates exercise 3 times a week for 8 weeks, effectively reduced blood cortisol levels and improved perceived stress scores in a group of sedentary women (Hamideh & Mehravaer, 2019). 

The meditative quality of Pilates, focusing on breath and movement significantly reduces stress levels, making it a powerful tool for mental health maintenance.

Improved Mood

Pilates Reformer exercises boost mood by releasing endorphins and enhancing mindfulness, leading to reduced stress and increased self-esteem. Regular practice contributes to overall mental, emotional, and physical wellness.

It’s been studied that Pilates exercise could reduce levels of depression and anxiety in female patients (Ju et al., 2023). Additionally, participating in Pilates group classes has been key to increasing emotional well-being in older adults. Indeed, positive mood changes have been linked as a primary (Sarashina at el., 2022) and secondary (Metz et al., 2021) outcome of Pilates intervention in older adults. Also, the improved mobility and physical strength from Pilates were determined to help maintain independence and improve mood state and quality of life in older adults (Meikis et al., 2021).

Improved Focus and Cognitive Function

The Pilates Reformer enhances focus and concentration through its emphasis on controlled movements and breathwork, requiring intense mental engagement.

Pilates-based exercises improved executive function measured with the Trail Making Test in older adults, obtaining a 29% improvement following 8 x 30min sessions (Sarashina et al., 2022), and for postmenopausal women, obtaining a 46% improvement after a period of 24 x 60min sessions (García-Garro et al., 2020). Verbal Fluency also improved post Pilates exercise intervention in older postmenopausal women (García-Garro et al., 2020). Another group studied the effects of Pilates-based exercises on older women with mild cognitive impairment, training for a total of 24 x 60min sessions of Pilates. They found positive effects on general cognitive functions, with improved language and abstraction capacities. As well as improved short-term working memory (Greblo Jurakic et al., 2017). 

Regular Pilates exercise not only improves physical conditioning but also sharpens the mind, leading to improved general cognitive and executive function for all ages.

Reduces Risk of Cardiovascular Disease

Cardiovascular disease (CVD) is a general term for conditions that affect the heart or blood vessels. Within the list of conditions that can lead to CVD are: elevated LDL cholesterol in the blood; high blood pressure; and increased levels of fasting blood sugar. 

Pilates-based exercises have been implied to improve cardiorespiratory fitness, regardless of the population’s health status (Fernández-Rodríguez et al., 2019). For example, a group of college students performed Pilates reformer exercises, training one hour per day, twice a week, for nine weeks. Their fasting blood samples showed a significant increase in healthy High-Density Lipoprotein (HDL) cholesterol, and lower levels of blood sugar and insulin hormone. These results imply that Pilates Reformer exercises can produce a favorable effect on cardiovascular health (Yilmaz et al., 2022).

Other benefits for cardiovascular health involve improved blood pressure, lower resting heart rate, reduced Low-Density Lipoprotein (LDL) cholesterol, and decreased arterial stiffness. It also lowers stress hormone levels that are linked to heart disease.

Beneficial for the Immune System

The immune system is the body's defense against infections. It involves a complex network of organs, cells, and proteins that work together to protect the body. Having a healthy cardiovascular system improves and benefits your immune system by transporting the immune response through clear and healthy blood vessels. 

High total White Blood Cell (WBC) count and neutrophils are associated with an increased risk of morbidity and CVD. Aerobic exercising reduces total WBC and neutrophil counts and is especially beneficial for promoting a healthy immune system function and lowering systemic inflammation (Johannsen et al., 2012). Following an eight-week Pilates program, blood samples were taken from fourteen participants. The results measured a decrease in overall WBC and neutrophil count (19.4% and 32% reduction, compared to the control group). The results suggest that Pilates training may be an effective strategy for boosting the immune system (Ghazel et al., 2022). 

Pilates is an excellent alternative to low-impact aerobic exercise to promote a healthy immune system. 

Promotes Healthy Breathing

Healthy breathing is natural, steady, and controlled. Your body feels relaxed when the abdomen expands with inhaled breaths and contracts with exhalation.

 

One study concluded that 12 Pilates sessions, of 60 minutes each, using the Reformer apparatus improved respiratory muscle performance, increasing the inspiratory (from 116 to 120 pressure) and expiratory (from 75 to 89 pressure) muscle strength (Dos Santos et al., 2019). Indeed, when comparing the effects of Reformer Pilates with Breathing exercises, equipment-based Pilates yields better results. A study found increased positive effects on pulmonary function when combining breathing and Pilates Reformer exercises. Both the equipment-based Pilates group and the equipment-based Pilates + breathing exercise group had positive results after 10 weeks of bi-weekly training. However, the additional 15-minute breathing exercise after each Pilates session brought a significant increase in pulmonary function, which was higher than the group that only did slow and controlled breathing exercises (Adıgüzel et al., 2023).

 

Engaging with Reformer Pilates exercises will help develop strong and healthy lungs. Combined with breathing exercises, your overall health can improve, promoting relaxation and reducing stress. 

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