A full-body reformer Pilates class works the legs, arms, back and core in one session on the same machine. This seven-minute class is short enough to do daily and complete enough to count as a session on its own.
Follow along, or read the breakdown below first.
What a reformer Pilates class looks like
A class moves through the body rather than isolating just one area. You lie on your back, sit, kneel and stand, sometimes changing springs between exercises. The pace is controlled rather than fast, and the resistance comes from the springs rather than from weight.
How to set up for the class
Make sure the straps are even, and the footbar is down all the way.
How to do the class, move by move
1. Side Glutes Series Side 1: One medium spring
- 3-point kneeling facing back, single leg sweeps with foot in the long strap
- Place your forearm on the headrest and add single leg big circles
- Keeping the forearm down, side kicks bending the knee and kicking back out towards front of reformer
- Hold the leg out towards the bar and do little circles in both directions
This move strengthens the glutes, especially the side glutes. It also challenges shoulder stability and improves hip mobility.
2. Triceps Series Side 1: One medium spring
- Take the strap off the foot, and hold it in your hand. Back to 3-point kneeling position. Triceps press single arm
- Add the opposite leg reaching out for added balance/core challenge
This move strengthens the back of the arms (Triceps) as well as the core. Improves spinal stability.
3. Repeat everything on Side 2 starting with side glutes, and then the triceps series.
4. Plank Series: One medium spring
- Feet on platform, hands on carriage. Control Front exercise: press carriage out and in with arms
- Forearms down, bring carriage in and out by bending and straightening knees.
A plank is a full-body move. It will challenge the core, shoulder, hip and back stability.
5. Round Back Kneeling Abs Facing Back: One medium spring
This exercise strengthens the abdominals, and improves spinal mobility.
6. Lat pulls using the risers: One medium spring
This strengthens the lats (big muscles in the back and sides).
7. Kneeling Z-shape triceps presses with both arms. Holding the ropes
8. Upright kneeling Bow and Arrow. Still holding ropes
This exercise strengthens the back, shoulders and core and improves spinal mobility.
9. Bridges: One medium and one heavy spring
- Hook the straps, place feet on platform. Round Back Bridges
- Hold at the top, pulse hips up and down
- Single Leg Sweeps
This series strengthens the hamstrings and glutes, and also challenges the core through pelvic stability.
10. Feet In Straps
- Short Spine Stretch
- Long Spine Stretch
These exercises are challenging for the core and improve spinal mobility.
11. Take feet out of the straps, hands hold straps.
- Rollover
- Jack Knife
These exercises are challenging for the core and improve spinal mobility.
Not sure where to start?
Knowing the moves is one thing. Knowing which ones, in what order, is another. Answer a few questions and we’ll point you to the right level.
Related Exercises
- Feet in Straps on the Reformer: How to Set Up and Do It
- Reformer Core Exercises: A 15-Minute Abs Workout
- How to Use a Pilates Reformer Machine: A Beginner’s Guide
- Reformer Pilates Video: A 7-Minute Full-Body Class
- Scooter on the Reformer: How to Set Up and Do It
Common questions about reformer Pilates classes
In-person classes are usually 50 to 60 minutes. On-demand reformer classes can be anywhere between 5 and 60 minutes long.
Yes! 5 minutes of practice every day can make a big difference in how your body feels.
No. But some classes may also use a reformer box, an 8-10 inch ball, or a magic circle.
Anyone can do a reformer class! Saran Pilates offers many beginner-friendly workouts and programs.
