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I was chatting with a mate recently about how my wife and I work at a Pilates studio (shameless plug—check out Premium Pilates and Fitness), and he said, “Why are so many people getting into stretching?” I thought to myself, really? People still think Pilates is just stretching? It’s like thinking all Aussies ride kangaroos! I tried to explain that Pilates is much more sophisticated than that, but as a non-instructor, I felt a bit out of my depth. So here I am, doing a bit of research to share why Pilates is way more than stretching and why it’s such a top-notch workout.

For those who haven’t heard, Pilates has become a favourite for anyone looking to strengthen their core, improve flexibility, and fix their posture. Many pro athletes—surfers, footballers, tennis stars—are big fans of it. (Check out Professional Athletes That Swear By Pilates, for more on this). One of the standout tools in Pilates is the Reformer machine, which adds resistance and variety to workouts. Let’s take a look at the history of Reformer Pilates and five key things you need to know about this dynamic workout.

The Origins of Pilates

Pilates was developed by Joseph Pilates in the early 1900s, initially helping soldiers and bedridden patients recover after World War I. He actually attached springs to hospital beds to assist with rehabilitation. That clever thinking eventually led to the creation of the Reformer machine, which uses springs, straps, and a sliding carriage to aid in controlled movements. Over the years, Pilates caught on with dancers, athletes, and fitness enthusiasts who loved how it improved their flexibility, balance, and alignment. Today, Reformer Pilates is practised all over the world in studios catering to everyone from beginners to elite athletes.

For those of you who start to glaze over with any kind of history lesson, I’ll swiftly move on to the main points.

What is the Pilates Reformer?

So, what exactly is the Pilates Reformer? Describing it can be a bit tricky (see the image below), but it kind of resembles a medieval torture device—though depending on your instructor, it might actually feel that way! Essentially, it’s a piece of equipment that features a flat carriage that slides back and forth along tracks. It’s connected to springs that offer varying levels of resistance and includes straps and a footbar. You can use it to work different muscle groups by pushing, pulling, or holding positions. What makes the Reformer unique is its versatility; you can perform exercises lying down (like those WWII soldiers), sitting, kneeling, or standing. It targets the whole body, always with a focus on core strength. For those of us with less-than-defined abs, the adjustable resistance makes it accessible to everyone, from beginners needing a bit of support to advanced practitioners looking for a challenge.

How Reformer Pilates Differs from Mat Pilates

Now let’s chat about how Reformer Pilates differs from Mat Pilates. Mat Pilates primarily relies on body weight, with exercises performed on a mat where resistance mainly comes from gravity and your body position. In contrast, Reformer Pilates adds external resistance with those springs, which can either assist or challenge your movements depending on how they’re adjusted. The Reformer also helps support better alignment and control during exercises, as the machine’s straps and bars guide your body through precise ranges of motion. This versatility means you have a wider range of exercises at your disposal, keeping things fresh and exciting while helping you avoid plateaus in your fitness routine. While both forms of Pilates focus on core strength, control, and precision, the Reformer often takes your workouts to the next level, engaging those smaller stabilising muscles that are key to good posture.

Benefits of Reformer Pilates

So what are the benefits of Reformer Pilates? For starters, it’s a full-body workout that targets every muscle group. You’ll be working on your core, arms, legs, and everything in between. The Reformer’s spring system also helps you improve your flexibility and mobility, guiding your body through greater ranges of motion than you might get with traditional mat work. Plus, Pilates is all about posture and alignment; it focuses on controlled movements that strengthen those stabilising muscles, helping you sit and stand tall. Another great thing about Reformer Pilates is that it’s low-impact, so it’s gentle on the joints while still providing a solid workout. This makes it perfect for those recovering from an injury or anyone looking for a less intense way to exercise without sacrificing results. Lastly, the balanced strength and flexibility that Pilates promotes help prevent common injuries, particularly for athletes or those with physically demanding jobs.

What to Expect in a Reformer Pilates Class

Now, what can you expect in a Reformer Pilates class? First up, you’ll get guided instruction from a trained instructor who will lead you through a series of exercises, ensuring you’re maintaining proper alignment and form. This guidance is key to getting the most out of your workout while reducing the risk of injury. Classes usually feature a mix of movements that target different muscle groups—core, legs, arms, and back—so expect a variety of exercises, some lying down, some sitting, and some standing to engage your entire body. If you’re a beginner or have any injuries, don’t stress! The Reformer can be adjusted to suit your level, with instructors able to modify exercises by changing the resistance or range of motion. Many studios also offer small group sessions, meaning you’ll get more personalised attention from your instructor to help you fine-tune your technique. And just like in mat Pilates, breath control plays a crucial role, helping you engage your core and move with precision.

In conclusion, Reformer Pilates is an effective and versatile workout that strengthens and tones your entire body while improving flexibility, posture, and core strength. Whether you’re looking for a low-impact way to get fit or want to take on a challenge with more advanced exercises, Reformer Pilates offers something for everyone. If you’ve been thinking about giving Reformer Pilates a go, there’s no better time to step onto the Reformer and experience the benefits for yourself!

For more on reformer pilates check out Is Matwork Pilates Harder Than Reformer?

And if you would like to give it a go yourself, why not come and visit us at one of our studios in Brisbane or Online!