The 10 Best Pilates Reformer Exercises In 2023

Pilates is a form of exercise that is designed to improve flexibility, balance, and strength. The Pilates Reformer is a piece of equipment that is used to enhance the benefits of Pilates. In this article, we will discuss the 10 best Pilates Reformer exercises that you can do to improve your overall fitness.

Table of Contents

1. Footwork
2. The Hundred
3. Leg Circles
4. Elephant
5. Swan
6. Teaser
7. Kneeling Arm Series
8. Long Stretch Series
9. Short Box Series
10. The Push-Up

1. Footwork

The Footwork exercise is the foundation of most Pilates exercises. It is a great way to warm up your body and get your muscles ready for more intense exercises. To do this exercise, lie on your back on the reformer with your feet on the footbar. Make sure your legs are straight and your feet are flexed. Slowly press the footbar away from your body and then bring it back towards you.

How to do Footwork:

1. Lie on your back on the reformer with your feet on the footbar.
2. Make sure your legs are straight and your feet are flexed.
3. Slowly press the footbar away from your body and then bring it back towards you.
4. Repeat 10-15 times.

Tip: Make sure to keep your shoulders relaxed and your core engaged throughout the exercise.

2. The Hundred

The Hundred is a classic Pilates exercise that is great for strengthening your core muscles. To do this exercise, lie on your back on the reformer with your legs in a tabletop position. Lift your head and shoulders off the reformer and pump your arms up and down while inhaling for five counts and exhaling for five counts.

How to do The Hundred:

1. Lie on your back on the reformer with your legs in a tabletop position.
2. Lift your head and shoulders off the reformer.
3. Pump your arms up and down while inhaling for five counts and exhaling for five counts.
4. Repeat for 10 sets of 10.

Tip: Keep your core engaged and your shoulders relaxed throughout the exercise.

3. Leg Circles

Leg Circles are a great way to strengthen your hip and thigh muscles. To do this exercise, lie on your back on the reformer with one leg straight up in the air. Circle your leg in one direction for 5-10 reps and then switch directions.

How to do Leg Circles:

1. Lie on your back on the reformer with one leg straight up in the air.
2. Circle your leg in one direction for 5-10 reps.
3. Switch directions and circle your leg in the opposite direction for 5-10 reps.
4. Repeat on the other leg.

Tip: Keep your core engaged and your shoulders relaxed throughout the exercise.

4. Elephant

The Elephant is a great exercise for strengthening your core and improving your balance. To do this exercise, stand on the reformer with your feet hip-width apart and your hands on the footbar. Slowly hinge forward at the hips and walk your hands out until you are in a plank position. Walk your hands back in and stand up.

How to do Elephant:

1. Stand on the reformer with your feet hip-width apart and your hands on the footbar.
2. Slowly hinge forward at the hips and walk your hands out until you are in a plank position.
3. Walk your hands back in and stand up.
4. Repeat 10-15 times.

Tip: Keep your core engaged and your shoulders relaxed throughout the exercise.

5. Swan

The Swan is a great exercise for strengthening your back muscles. To do this exercise, lie on your stomach on the reformer with your hands on the footbar. Slowly lift your chest off the reformer and then lower it back down.

How to do Swan:

1. Lie on your stomach on the reformer with your hands on the footbar.
2. Slowly lift your chest off the reformer.
3. Lower your chest back down.
4. Repeat 10-15 times.

Tip: Keep your shoulders relaxed and your core engaged throughout the exercise.

6. Teaser

The Teaser is a challenging exercise that is great for strengthening your core muscles. To do this exercise, lie on your back on the reformer with your arms and legs extended. Slowly lift your arms and legs off the reformer and then roll up into a seated position.

How to do Teaser:

1. Lie on your back on the reformer with your arms and legs extended.
2. Slowly lift your arms and legs off the reformer.
3. Roll up into a seated position.
4. Roll back down to the starting position.
5. Repeat 10-15 times.

Tip: Keep your core engaged and your shoulders relaxed throughout the exercise.

7. Kneeling Arm Series

The Kneeling Arm Series is a great way to strengthen your arms and improve your posture. To do this exercise, kneel on the reformer with your hands on the shoulder rests. Slowly lift your arms up and then lower them back down.

How to do Kneeling Arm Series:

1. Kneel on the reformer with your hands on the shoulder rests.
2. Slowly lift your arms up.
3. Lower your arms back down.
4. Repeat 10-15 times.

Tip: Keep your shoulders relaxed and your core engaged throughout the exercise.

8. Long Stretch Series

The Long Stretch Series is a great way to improve your balance and strengthen your core muscles. To do this exercise, stand on the reformer with your hands on the footbar. Slowly press the footbar away from your body and then pull it back in.

How to do Long Stretch Series:

1. Stand on the reformer with your hands on the footbar.
2. Slowly press the footbar away from your body.
3. Pull the footbar back in.
4. Repeat 10-15 times.

Tip: Keep your core engaged and your shoulders relaxed throughout the exercise.

9. Short Box Series

The Short Box Series is a great way to improve your posture and strengthen your core muscles. To do this exercise, sit on the reformer with your legs extended and your hands behind your head. Slowly lift your upper body off the reformer and then lower it back down.

How to do Short Box Series:

1. Sit on the reformer with your legs extended and your hands behind your head.
2. Slowly lift your upper body off the reformer.
3. Lower your upper body back down.
4. Repeat 10-15 times.

Tip: Keep your shoulders relaxed and your core engaged throughout the exercise.

10. The Push-Up

The Push-Up is a classic exercise that is great for strengthening your upper body and core muscles. To do this exercise, stand on the reformer with your hands on the footbar. Slowly lower your body down into a push-up position and then push back up.

How to do The Push-Up: