How To Strengthen Your Core With Reformer Pilates

Reformer Pilates builds core strength, improves flexibility, and enhances overall body control. Unlike traditional workouts, it uses a specialized machine to provide controlled resistance, helping you engage muscles more effectively.

A strong core supports better posture, balance, and movement. It also reduces the risk of injuries in daily activities like bending, lifting, or reaching. This guide covers essential core-strengthening exercises, beginner tips, and advice on choosing the right classes or equipment.

What is Reformer Pilates?

Reformer Pilates uses a spring-based resistance machine called a Reformer. This equipment includes a sliding carriage, adjustable springs, and straps, allowing for a wide range of exercises that target strength, stability, and flexibility.

Unlike mat-based Pilates, the Reformer provides variable resistance, making movements more controlled and effective. Whether you're a beginner or an advanced practitioner, the Reformer adapts to your skill level.

How Can Reformer Pilates Strengthen Your Core?

Core muscles including the abdominals, obliques, and lower back are activated in nearly every Reformer exercise. Strengthening these muscles improves movement in everyday tasks such as:

• Lifting groceries without straining your back.

• Standing for long periods with better posture.

• Reaching overhead without discomfort.

• Getting in and out of a car with ease.

Key Benefits of Reformer Pilates for Core Strength

1. Improves Core Stability

Reformer exercises challenge the deep stabilizing muscles, helping you maintain control during movement. Stronger core stability supports better spinal alignment, balance, and injury prevention.

2. Increases Flexibility

A flexible body moves with less restriction. Tight muscles can limit mobility and lead to discomfort. Reformer Pilates incorporates dynamic stretching to lengthen muscles while maintaining strength.

Common flexibility-focused exercises:

 

 

Practicing these regularly makes bending, reaching, and twisting movements easier in daily life.

3. Enhances Posture

Sitting for long periods weakens postural muscles, leading to stiffness and discomfort. Reformer Pilates trains the core and back muscles to keep the spine aligned, reducing strain.

How does better posture help?

• Reduces back and neck pain.

• Improves breathing and circulation.

• Makes standing and walking feel effortless.

4. Provides a Low-Impact Workout

Unlike high-impact workouts that stress the joints, Reformer Pilates provides controlled, smooth movements that build strength without excessive strain.

• Gentle on joints – Ideal for injury recovery or those with joint concerns.

• Adjustable resistance – Springs allow for gradual progression.

• Supports full-body movement – Engages multiple muscle groups while focusing on core stability.

This makes it a great option for anyone seeking strength and flexibility without the risks of high-impact training.

How to Strengthen Your Core with Reformer Pilates

A strong core supports nearly every movement in daily life, from bending to pick up an object to maintaining good posture while sitting. Reformer Pilates strengthens core muscles through controlled resistance, targeting the abdominals, lower back, and pelvis.

Here are exercises that strengthen your core:

The Hundred

The Hundred is a fundamental Reformer Pilates exercise that activates deep core muscles while promoting breath control and circulation. This movement improves endurance and prepares your body for more advanced exercises.

How to Perform The Hundred:

1. Lie on your back with your legs extended at a 45-degree angle.

2. Lift your head and shoulders slightly off the Reformer.

3. Extend your arms alongside your body and begin pulsing them up and down.

4. Inhale for five counts, then exhale for five counts continue until you reach 100.

How does this help in daily life?

• Lifting and carrying objects with better back support.

• Sitting for long periods without lower back discomfort.

• Engaging your core naturally in movements like walking or standing.

Planks

Planks challenge your core, shoulders, and back, helping you develop stability and endurance. The Reformer adds resistance, making the exercise even more effective.

Types of Planks on the Reformer

How does this help in daily life?

• Maintains a strong posture while standing or walking.

• Improves balance when shifting weight or stepping on uneven surfaces.

• Prevents lower back strain when lifting or bending.

Teaser

The Teaser is a challenging movement that strengthens the abdominals, hip flexors, and lower back, requiring control and coordination.

How to Perform the Teaser:

1. Sit on the Reformer with your legs extended.

2. Engage your core as you slowly lift both legs and your upper body.

3. Hold the position, keeping your balance, then lower back down with control.

What are the benefits?

• Increases core control for getting out of bed or up from a chair smoothly.

• Strengthens coordination for reaching, twisting, and stabilizing movement.

Side Plank

The Side Plank targets obliques, shoulders, and hip stabilizers, essential for maintaining balance.

How does this improve everyday movement?

• Reduces strain when reaching sideways or twisting.

• Improves balance when walking or climbing stairs.

• Strengthens obliques for more stable side-to-side movement.

Want a challenge? Try lifting your top leg while holding the Side Plank.

Reverse Crunches

Reverse Crunches isolate the lower abdominal muscles, improving stability and body control.

How to Perform Reverse Crunches:

1. Lie on your back with feet resting on the footbar.

2. Engage your core and lift your legs to a 90-degree angle.

3. Exhale as you curl your hips toward your chest.

4. Slowly lower back down with control.

How does this help?

• Strengthens core muscles used in standing, walking, and sitting.

• Supports lower back stability, reducing strain during bending motions.

Pike to Plank

Pike to Plank builds core strength, shoulder stability, and total-body coordination.

How to Perform the Pike to Plank:

1. Start in a plank position on the Reformer.

2. Engage your core and lift your hips into a pike.

3. Hold briefly before lowering back to plank position.

Why is this important?

• Enhances mobility for movements like bending and reaching.

• Improves shoulder strength, reducing risk of injury.

• Increases core control, helping with daily tasks that require balance.

Tips for Beginners

Starting Reformer Pilates can feel unfamiliar at first, but with the right approach, you’ll build strength, flexibility, and confidence. Focusing on proper form, seeking expert guidance, and starting with foundational movements will help you progress safely.

Beginner Steps to Reformer Pilates

1. Learn the Basics – Familiarize yourself with the Reformer machine, including its carriage, straps, springs, and footbar. Understanding how resistance works will help you control movements effectively.
   
   

2. Start with Fundamental Exercises – Begin with The Hundred, Footwork, and Leg Circles to develop core stability and coordination before advancing to more complex movements.
   
   

3. Focus on Proper Alignment – Maintain neutral spine positioning to avoid strain. Engage your core throughout movements to support posture and prevent injuries.
   
   

4. Use Lighter Resistance at First – Adjust the springs to a lower tension until you develop better control. Gradually increase resistance as you build strength.
   
   

5. Breathe with Each Movement – Coordinate breath with movement to improve core engagement, endurance, and relaxation. Inhale to prepare, exhale during exertion.
   
   

6. Take Your Time – Controlled, slow movements are more effective than rushing through exercises. Prioritize form over speed.
   
   

7. Seek Professional Guidance – A certified instructor can provide personalized modifications, ensuring safe progress while maximizing results.

How Often Should You Do Reformer Pilates?

Consistency is key to seeing results. Most beginners benefit from 2 to 3 sessions per week, allowing time for muscles to adapt while avoiding strain.

For those looking to build endurance or improve technique faster, 4 sessions per week can be effective. However, rest days are just as important as workouts, giving your body time to recover.

Is Reformer Pilates Suitable for Everyone?

Yes. Reformer Pilates is adaptable for different fitness levels, ages, and physical conditions. Whether you're recovering from an injury, improving mobility, or looking for a challenging workout, modifications make it accessible.

Modifications for Injuries or Health Conditions

If you have an injury or a specific condition, adjustments ensure a safe and effective workout. Certified instructors can modify exercises to support recovery and prevent strain.

Common Modifications:

Example:
If bending forward causes discomfort, an instructor may modify the movement by reducing the range of motion or adjusting foot placement on the Reformer.

Where Can You Find Reformer Pilates Classes or Equipment?

You have two options: attend a studio or invest in home equipment.

1. Studio Classes:
   
   

• Offer professional guidance and structured workouts.

• Provide access to high-quality Reformers and expert instruction.

• Ideal for beginners learning proper technique.

2. Home Equipment:
   
   

• Allows flexibility in scheduling workouts.

• Great for those who prefer private sessions.

• Best suited for those familiar with Reformer Pilates movements.

​For those serious about practicing at home, investing in a quality Reformer machine ensures a safe and effective workout.​

Pilates Matters: Your Source for Home Studio Reformers

At Pilates Matters, we offer a wide selection of professional-quality Reformer machines suitable for home studios. Our collection includes various brands and models to fit different preferences and budgets.

Our Offerings:

• Reformers with Towers: Combine traditional Reformer functionality with tower attachments for expanded exercise options.​
  
  

• Aluminum Reformers: Lightweight and durable, these Reformers are easy to move and maintain.​
  
  

• Wood Reformers: Classic wooden designs that add an aesthetic touch to your home studio.​
  
  

• Pilates Cadillacs (Trapeze Tables): For those seeking a comprehensive Pilates setup, our Cadillacs offer versatility and a full range of exercises.​
  
  

Why Choose Pilates Matters?

• Diverse Brands: We carry reputable brands like Align Pilates, BASI Systems, Elina Pilates, and more, ensuring you find the perfect fit for your needs.​
  
  

• Price Range: Our Reformers cater to various budgets, with options under $2,000 and premium models at price match value.​
  
  

• Expert Guidance: Our team is available to assist you in selecting the right equipment, ensuring it aligns with your fitness goals and space requirements.​
  
  

Investing in a Reformer from Pilates Matters means committing to quality and durability, enhancing your home Pilates practice. Explore our reformer collection today and take the next step in your fitness journey.

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• Is Pilates Reformer Good for Back Pain?

• Can You Do Reformer Pilates While Pregnant?