10 Highly-Effective Pilates Reformer Exercises List for Everyone

Pilates reformer workouts are gaining popularity worldwide for good reason. They provide a full-body workout that targets strength, flexibility, and balance. Whether you’re a beginner or an advanced practitioner, the reformer offers a variety of resistance levels and exercise modifications to suit every fitness level.

One of the key benefits of Pilates reformer exercises is how they engage the core while toning muscles and improving posture. These exercises use controlled movements to increase flexibility without putting pressure on your joints.

Pilates on the reformer offers a low-impact yet highly effective workout that strengthens your muscles while reducing the risk of injury. Here are our top 10 pilates reformer equipment exercises you should add into your fitness routine.

Our List of 10 Pilates Reformer Exercises

1. Light Wheelbarrow – Core

The light wheelbarrow is a foundational movement in Pilates practice, perfect for building core strength while also targeting the shoulders and chest. This exercise focuses on stability and control, offering a dynamic way to improve posture and enhance overall body strength. You’ll probably find this exercise useful in several aspects of your fitness routine.

Exercise Breakdown

• Kneel on the reformer carriage, toes tucked securely into the shoulder pads.
• Place your hands shoulder-width apart on the foot bars, allowing your outer and inner strength to work together.
• Engage the core by tucking the tailbone under to create a straight line from the head to the knees.
• In the moment, push the carriage out slowly as you inhale, keeping the body aligned.
• Exhale as you pull the carriage back in, maintaining that straight line.

Muscles Worked

• Core
• Shoulders
• Chest

Pro Tip

Keep the tailbone tucked throughout the movement. This prevents your core from switching off and helps maintain proper alignment, maximizing the benefits of the exercise. You’ll feel your human strength flow right through your body during this pose.

2. Light Wheelbarrow – Shoulders

The light wheelbarrow variation shifts the focus from the core to the shoulders. It strengthens the upper body while still engaging your core for stability, creating an expansive space for muscular development. This reformer Pilates practice exercise is perfect for building shoulder endurance, stretches, and control.

Exercise Breakdown

• Use a heavier spring to intensify shoulder activation.
• Place your hands shoulder-width apart on the foot bars, with toes tucked and knees on the reformer carriage.
• Exhale as you push the carriage out, extending through the shoulders.
• Inhale slowly as you bring the carriage back, maintaining control and alignment.

Muscles Worked

• Shoulders
• Core
• Arms

Pro Tip

Slow down each movement to ensure the shoulders stay fully engaged. The controlled pace will enhance muscle activation and prevent strain. Your instructor may cancel unnecessary movements to keep your complete focus right on the targeted muscles.

3. Box Kickbacks – Glutes

Box kickbacks directly target the glutes, helping to sculpt and strengthen the lower body. This classical pilates exercise also engages the core for balance and stability, making it an efficient way to work multiple muscle groups.

Exercise Breakdown

• Position your knees on the reformer box, placing one foot in the long loop.
• Extend the working leg back toward the foot bar, focusing on activating the glutes.
• Keep the core engaged to maintain a stable position and avoid any swaying.
• Return the leg to the starting position and repeat.

Muscles Worked

• Glutes
• Hamstrings
• Core

Pro Tip

Add a sweeping motion with the extended leg to engage the hamstrings further. This enhances the overall effectiveness of the exercise, especially for the posterior chain.

4. Heavy Lunges – Glutes and Quads

Heavy lunges are ideal for building lower-body strength and flexibility. This exercise targets the glutes and quads, making it perfect for toning and sculpting the legs.

Exercise Breakdown

• Place one foot securely in the shoulder pad and the other near the foot bar.
• Bend the front knee, keeping it aligned with your heel, and extend the back leg.
• Return to standing by pushing through the front heel, engaging the glutes throughout the movement.
• Maintain a straight spine from the tailbone to the crown of the head.

Muscles Worked

• Glutes
• Quads
• Core

Pro Tip

Always ensure your front knee stays aligned over the heel. This keeps the glutes activated and reduces the risk of knee strain.

5. Wood Choppers – Obliques and Shoulders

Wood choppers are a dynamic movement that focuses on the obliques and shoulders. This exercise helps improve rotational strength while building stability in the core and upper body.

Exercise Breakdown

• Start with your knees wide for a stable base. Hold the short loop in one hand.
• Exhale as you pull the loop diagonally across your body, starting from your knee and moving overhead.
• Inhale as you slowly return to the starting position, controlling the movement.
• Keep your hips steady while your upper body rotates.

Muscles Worked

• Obliques
• Shoulders
• Core

Pro Tip

For a more intense workout, add a high kneel position or include a shoulder press at the top of the movement. This increases the challenge for both the core and shoulders.

6. Single Arm Offering – Shoulders

The single arm offering is designed to enhance shoulder stability and strength. This exercise helps build control in the upper body while engaging the core for balance.

Exercise Breakdown

• Hold the short loop in one hand, keeping both arms bent at a 90-degree angle.
• Extend both arms forward, as if offering a tray, then return them to the original 90-degree position.
• Focus on controlled movements, maintaining even arm extension and retraction.

Muscles Worked

• Shoulders
• Core
• Arms

Pro Tip

For a greater challenge, add a high kneel position. This not only intensifies the work on your shoulders but also engages the core more deeply for balance.

7. Reverse Rows – Back

Reverse rows target the muscles along the back, making this an essential exercise for improving posture and strengthening the posterior chain. It’s particularly useful for those who spend a lot of time seated or hunched over.

Exercise Breakdown

• Hold the crossed straps with your elbows at shoulder height.
• Exhale as you row the straps toward your armpits, focusing on squeezing your shoulder blades together.
• Inhale as you extend your arms back to the starting position, maintaining control throughout.

Muscles Worked

• Back
• Shoulders
• Core

Pro Tip

Incorporate tempo variations or a high kneel position to increase the intensity and elevate your heart rate. This will challenge the muscles further while boosting overall strength and endurance.

8. Pike – Core and Shoulders

The pike is a dynamic exercise that strengthens the core while also challenging the shoulders and hamstrings. It combines stability with flexibility, offering a full-body movement.

Exercise Breakdown

• Begin in a plank position, with your hands placed on the foot bars.
• Exhale as you fold your body in half, drawing the carriage in to create a pike shape.
• Inhale as you extend back into a plank, maintaining a straight line from head to heels.

Muscles Worked

• Core
• Shoulders
• Hamstrings

Pro Tip

Move slowly and with control to ensure full engagement of your core. Rushing through this exercise will reduce its effectiveness.

9. Crouching Tiger – Hamstrings and Quads

Crouching Tiger provides a quick burst of cardio while focusing on leg strength. It effectively targets the quads and hamstrings, helping you build power and endurance in your lower body.

Exercise Breakdown

• Start with knees wide and toes tucked into the platform for stability.
• Place your forearms on the carriage and hover your knees slightly off the bed.
• Extend your legs fully, then bend them back toward your body.

Muscles Worked

• Quads
• Hamstrings
• Core

Pro Tip

Keep your heels glued together throughout the movement to fully activate the hamstrings and maintain proper alignment.

10. Side Leg Jumps – Cardio

Side leg jumps offer a fun, gentle cardio workout while you lie down. This exercise provides a low-impact option for elevating the heart rate without putting strain on the joints. It’s perfect for anyone looking to boost cardio fitness while still targeting muscle groups.

Exercise Breakdown

• Lie on your side with one foot placed on the shoulder pad.
• Push off the jump board with your top leg, creating a jumping motion, and catch the landing.
• Repeat the movement to maintain a smooth, low-impact cardio rhythm.

Muscles Worked

• Glutes
• Quads
• Core

Pro Tip

To increase intensity, incorporate forward kicks or knee tucks as you jump. These variations help further engage the glutes and core.

Find and Shop Premium Pilates Reformer Equipment

Incorporating Pilates reformer machine exercises into your fitness routine delivers numerous benefits. These exercises strengthen the core, improve flexibility, and tone muscles, all while being low-impact on the joints. Whether you’re a beginner or an experienced practitioner, the reformer offers exercises that can be tailored to your fitness level.

Try these top 10 exercises to build full-body strength, enhance stability, and maintain a balanced workout routine.

Shop premium quality Pilates reformer machines at Dynamo Fitness Equipment. Explore our range of fitness products online or visit us at our mega showrooms.

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