What is a Pilates Reformer Machine? Its Benefits and How to Use

More people across Australia are switching to Pilates to build strength, improve posture, and stay injury-free. But here’s what most don’t know: the gym equipment in many professional and home studios isn’t the yoga mat. It’s the Pilates Reformer machine.

According to Harvard Health Publishing, Pilates helps activate deep core muscles, improves body alignment, and supports better joint health, especially when done on equipment like the Reformer. The Australian Physiotherapy Association also notes that clinical Pilates using a Reformer can assist in managing chronic pain, post-surgical rehab, and mobility issues.

The demand for Pilates is rising. A report by IBISWorld found that the number of Pilates and Yoga Studios in Australia has grown 2.4% per year on average over the five years between 2019 and 2024, and the market continues to grow as more people look for smart, low-impact home fitness solutions.

So what’s the fuss about this machine?

The creator of Pilates said, “Pilates is complete coordination of body, mind, and spirit.” — Joseph Pilates.

This blog will walk you through what a Pilates Reformer machine is, how it works, its benefits, and how to use it correctly, especially if you’re considering buying one or starting your practice at home.

What Is a Pilates Reformer?

Joseph Pilates, the founder of the Pilates method, invented the Pilates Reformer. He designed it to provide a dynamic and adaptable platform for performing Pilates exercises. Unlike mat-based Pilates, the Reformer offers adjustable resistance through its spring system, making it suitable for individuals of all fitness levels.

A Pilates Reformer is a versatile piece of equipment designed to enhance your Pilates practice by adding resistance and support to various exercises. It consists of a bed-like frame with a flat platform, known as the carriage, which moves back and forth on wheels within the frame.

A set of springs facilitates this movement and provides adjustable resistance, allowing you to tailor your workout intensity. The Reformer Pilates also includes a football, straps, and pulleys, enabling a wide range of exercises targeting different muscle groups.

Key Components of the Reformer

• Carriage: The carriage is the padded platform on which you lie, sit, or kneel during exercises. It moves along the frame’s rails and is connected to the springs, providing resistance as you push or pull.

• Springs: These are attached to the carriage and the frame and offer varying levels of resistance. By adjusting the number and tension of the springs, you can customize the intensity of your workout.

• Footbar: Located at one end of the Reformer, the footbar is adjustable and serves as a stable surface for your feet or hands during exercises. It plays a crucial role in maintaining proper alignment and control.

• Straps and Pulleys: Attached to the top end of the frame, these rope systems allow you to perform exercises that engage your arms and legs. By pulling on the straps, you can move the carriage and work against the resistance provided by the springs.
• Shoulder Blocks: These are positioned on the carriage to prevent you from sliding off during exercises. They provide support and help maintain proper body alignment.
• Headrest: An adjustable headrest ensures comfort and proper neck alignment while lying on the carriage.

10 Science-Backed Benefits of Using a Pilates Reformer Machine

1. Strengthens Core Muscles

The Pilates Reformer is renowned for its ability to target deep core muscles. It engages the transverse abdominis and pelvic floor to enhance spine stability and support. A study found that participants who practiced Reformer Pilates experienced significant improvements in core strength and pelvic stability.

2. Enhances Flexibility and Mobility

Reformer Pilates combines stretching and strengthening exercises, promoting increased flexibility and joint mobility. Research indicates that regular practice can improve range of motion, particularly in the hamstrings and hip flexors.

3. Improves Posture

Consistent use of the Reformer emphasizes alignment and balanced muscle development. This focus helps correct postural imbalances, leading to a more upright and confident stance. A study in Verywell Health highlighted that Pilates practitioners showed marked improvements in posture after a 12-week program.

4. Increases Muscle Strength and Tone

The adjustable resistance of the Reformer allows for targeted muscle engagement. This resistance training builds lean muscle mass, enhancing overall strength and muscle tone without adding bulk. According to Healthline, Pilates exercises contribute to balanced muscle development and increased muscular endurance.

5. Supports Injury Prevention and Rehabilitation

Reformer Pilates offers low-impact exercises that strengthen muscles and improve joint stability. This approach is beneficial for injury prevention and rehabilitation. Studies have shown that incorporating Pilates into rehabilitation programs can expedite recovery and reduce the risk of future injuries.

6. Enhances Balance and Coordination

The dynamic movements on the Reformer challenge balance and coordination. Regular practice improves proprioception, reducing the likelihood of falls and enhancing overall body awareness. Research indicates that Pilates exercises significantly improve balance, especially in older adults.

7. Boosts Mental Health and Reduces Stress

Engaging in Reformer Pilates promotes the release of endorphins, the body’s natural mood elevators. This practice also emphasizes mindful movement and controlled breathing, which can alleviate stress and anxiety. A study from In Touch NYC found that participants reported reduced symptoms of depression and improved overall mood after regular Pilates sessions.

8. Improves Circulation and Cardiovascular Health

The flowing movements and controlled breathing in Reformer Pilates enhance blood circulation. Improved circulation supports cardiovascular health and aids in the delivery of oxygen and nutrients throughout the body. Research has shown that Pilates exercises can lead to increased heart rate variability, a marker of cardiovascular fitness.

9. Aids in Weight Management

While not primarily a calorie-burning home workout, Reformer Pilates contributes to weight management by building lean muscle mass, which increases resting metabolic rate. Additionally, the improved body awareness can lead to healthier lifestyle choices. A study in the Journal of Sports Medicine and Physical Fitness found that participants practicing Pilates experienced reductions in body fat percentage.

10. Enhances Mind-Body Connection

This highly versatile machine requires concentration and precision, fostering a strong mind-body connection. This heightened awareness can translate to better movement patterns and increased mindfulness in daily activities.

How to Use a Reformer Pilates The Right Way?

If you’ve never used a Pilates Reformer, it may look complex. But once you understand the basics, everything clicks into place. Let’s break it down and walk you through what to do before you perform your first move.

Know the Machine Before You Move

Each part of the Reformer serves a purpose. You need to understand how each one works:

• A carriage is a flat platform that rolls back and forth on rails. You’ll lie, kneel, or sit on it.

• Springs connect the carriage to the frame. They control resistance. Fewer springs mean less resistance, not more.

• Footbar is a padded bar that helps with push movements. You’ll use it for both foot and hand positions.

• Straps and pulleys pull the carriage. Your arms or legs go into the loops.

• Shoulder rests and headrests add support and help with form.

Before anything else, test the movement of the carriage with your hands. Feel the tension. Get used to how it rolls. You need full control, not speed.

Dress for Safety and Comfort

Wear clothing that hugs your body without restricting it. Avoid zippers or anything loose. Grip socks help your feet stay steady on the platform. Remove any jewelry. Keep your movement distraction-free.

Adjust Settings for Your Body

The Reformer must fit your frame. Adjust the:

• Springs to match your strength level. Start with one or two if you’re new.

• Footbar so your knees bend at a 90-degree angle when your feet rest on it.

• Headrest to support your neck without lifting your chin.

If your shoulders lift or your hips tilt during an exercise, stop and reset your position.

Start with Simple, Controlled Moves

Don’t rush into flashy exercises. First, master control and alignment. Begin with three simple movements:

1. Foot Press – Lie on your back with your feet on the bar. Press out until your legs straighten, then return with control. This builds strength and balance.

2. Leg Circles – Place your feet in the straps. Make slow, wide circles without lifting your pelvis. Keep your breath steady.

3. Arm Reach – Lie down with your hands in the straps. Pull your arms down to your sides and back up. Focus on your shoulder blades and core.

Always breathe deeply. Inhale to prepare. Exhale to move. This keeps your core engaged and your body relaxed.

Use Expert Help to Stay Safe

If this is your first time on the Reformer, consider working with a certified Pilates instructor. An expert can correct your form, explain why each move matters, and prevent injuries.

You’ll learn faster and feel more confident with real guidance. Most studios and even online platforms offer beginner sessions.

Basic Pilates Reformer Exercises for Beginners

Once you feel comfortable on the Reformer, it’s time to begin with exercises that teach control, improve posture, and build foundational strength. These beginner-friendly movements help you focus on form before you take on more advanced routines.

1. Foot Press (Footwork Series)

This is where every Reformer session should begin. It activates your legs, hips, and core while introducing you to spring resistance.

How to Do It:

• Lie flat on your back with your feet shoulder-width apart on the footbar.

• Keep your heels flat and toes slightly turned out.

• Push the carriage out until your legs extend straight, then return slowly.

Why It Matters:

• Builds lower-body strength

• Reinforces neutral spine alignment

• Improves coordination between breath and movement

Tips:

• Keep your hips still throughout the movement

• Exhale as you press out, inhale as you return

2. Leg Circles in Straps

Once you get familiar with footwork, leg circles help loosen the hips while engaging the deep core muscles.

How to Do It:

• Place your feet in the straps

• Straighten your legs to a 45-degree angle

• Draw controlled circles outward, then reverse direction

Why It Matters:

• Improves hip mobility and control

• Targets inner and outer thigh muscles

• Strengthens the pelvic floor

Tips:

• Keep your pelvis still

• Make the circles slow and smooth

3. Arm Press with Straps

Upper body control is often ignored in beginners, but this movement sets the tone for balanced strength.

How to Do It:

• Lie on your back with arms extended straight above your chest, hands in the straps

• Lower your arms down to your sides, then lift them back to the starting point

Why It Matters:

• Builds shoulder and upper back strength

• Reinforces scapular stability

• Supports better posture

Tips:

• Don’t let your ribs pop up

• Keep your neck and shoulders relaxed

4. Bridging on the Reformer

This exercise targets the glutes and spinal stabilizers. It also improves hip articulation and strengthens the back chain.

How to Do It:

• Lie down with your feet flat on the footbar and knees bent

• Press your feet down and lift your hips off the carriage

• Roll your spine up one vertebra at a time

• Lower back down with control

Why It Matters:

• Strengthens glutes and hamstrings

• Improves spinal mobility

• Enhances pelvic stability

Tips:

• Avoid arching your lower back

• Move slowly and evenly through each segment of the spine

5. The Hundred (Supported Version)

This classic Pilates movement works the core while introducing rhythmic breathing.

How to Do It:

• Lie flat, hold the straps, and lift your arms just above your hips

• Bring your legs to tabletop

• Pump your arms up and down with short, quick pulses

Why It Matters:

• Activates deep abdominal muscles

• Builds stamina

• Connects breath and motion

Tips:

• Exhale every five arm pumps, inhale for five

• Keep your shoulders down and neck long

These five exercises form the base of your fitness journey. They teach control, improve alignment, and prepare your body for more dynamic movements. You should aim for 8–10 reps of each, focusing on quality, not speed. As you progress, you’ll feel stronger, more centered, and more aware of your posture in everyday life.

Progressing to Advanced Workouts

Once you’ve mastered the basics, your body feels stronger, more stable, and ready for a new challenge. Advanced Pilates Reformer exercises push your limits. They demand balance, precision, and core control. But they also unlock the machine’s and your body’s full potential.

Before you move forward, make sure you can complete the beginner series with proper form. Then, ease into these advanced movements with focus and control.

1. Long Stretch Series

This group of exercises tests your upper body, core, and coordination. The setup looks simple, but it delivers serious results.

How to Do It:

• Begin in a full plank position with hands on the footbar and feet on the headrest

• Keep your body in a straight line as you push the carriage out and pull it back in

What It Does:

• Strengthens shoulders, abs, and lower back

• Builds full-body stability

• Increases body awareness

Tips:

• Keep your hips level

• Don’t let your back sag

• Avoid jerky movements

2. Knee Stretch Series

This series looks easy but surprises most people. It combines mobility, control, and endurance in one powerful set.

How to Do It:

• Kneel on the carriage with hands on the footbar

• Round your spine, then push the carriage out using your knees

• Return to the starting position with control

What It Does:

• Works the deep core

• Tones the thighs and glutes

• Improves spinal mobility

Tips:

• Don’t lean into your arms

• Keep the movement short and tight

• Exhale as you push, inhale to return

3. Elephant

This move strengthens the core while opening the back line of the body. It also challenges your control in a standing position.

How to Do It:

• Stand on the carriage with heels flat and toes on the platform

• Hands go on the footbar, arms straight

• Lift your hips, flatten your spine, and press the carriage out and in with your feet

What It Does:

• Targets hamstrings and core

• Strengthens shoulders

• Improves flexibility

Tips:

• Keep your heels grounded

• Avoid rounding your lower back

• Control the return to center

4. Jackrabbit

A true test of balance and strength. This movement works your arms, core, and legs all at once.

How to Do It:

• Start in a plank position with hands on the footbar and feet on the carriage

• Bend your knees toward your chest, then extend them back to plank

What It Does:

• Builds explosive strength

• Engages the full body

• Improves coordination

Tips:

• Use your breath to guide each rep

• Don’t let the movement feel rushed

• Stay stable through the shoulders

5. Teaser on the Reformer

This classic move challenges everything—strength, control, and balance. The Reformer makes it even more demanding.

How to Do It:

• Lie on your back, hold the straps, and raise your legs to a 45-degree angle

• Lift your head, shoulders, and arms into a V-shape

• Hold at the top, then lower with control

What It Does:

• Isolates the deep core

• Improves control under tension

• Builds abdominal endurance

Tips:

• Keep your neck long

• Reach through your arms

• Avoid locking your knees

You don’t need to master all these in one week. Work on one or two at a time. Take breaks when your form slips. These exercises reward consistency, not speed. Once you integrate them into your routine, your entire body feels stronger, leaner, and more in sync.

How to Choose the Right Pilates Reformer for Your Home or Facility

You’re ready to buy a Pilates Reformer bed, but the options feel endless. Do you go for the foldable one? The studio-grade version? What about springs and attachments? Before you spend a single dollar, it helps to understand what truly matters.

Your fitness goals and space define what works best. Let’s walk through the essentials so you can choose a Reformer that fits your lifestyle, body, and budget.

. Identify Your Primary Use

Your answer guides every decision after this point.

• For Personal Use at Home:
  You want something compact, easy to store, and light enough to move. A foldable Reformer or one with wheels makes sense.

• For a Studio or Facility:
  You’ll need a commercial-grade model that supports daily use. These Reformers are heavier, sturdier, and come with professional attachments.

• For Rehab or Older Users:
  Look for Reformers with low step-on height, adjustable resistance, and extra back support. Smooth transitions matter more than intensity.

2. Consider Your Available Space

Measure the area before you browse. Then match it with the machine’s footprint.

• Tight on Space?
  Go for a foldable or stackable Reformer. Some models store upright to save room.

• Dedicated Studio Room?
  Choose a full-length Reformer with attachments. You won’t need to move it.

• Multipurpose Room?
  Pick a lightweight option that you can roll out and pack away easily.

Pro Tip: Add at least 1 meter of clearance on each side for safe movement.

3. Focus on Frame Quality

The frame is the heart of the Reformer. Don’t settle for weak or wobbly.

• Aluminum frames resist rust and weigh less

• Wooden frames look premium and feel solid underfoot

• Steel frames offer extra durability for high-traffic environments

If the machine shakes or shifts during use, it disrupts your practice. Stability builds trust and confidence.

4. Check the Spring System

Springs give the Reformer its magic. They control resistance and support.

• Look for color-coded springs for easy adjustments

• More spring levels mean better control over intensity

• Avoid generic knockoffs with loose or uneven tension

Springs must glide smoothly. If they squeak or pull unevenly, it breaks your focus—and your results.

5. Look for Useful Attachments

You may not need extras at first, but the right ones help you grow into your machine.

Choose a Reformer that includes or supports:

• Box attachments for seated or side exercises

• Jump boards for cardio-style movements

• Tower or Half Trapeze for added versatility

• Foot loops, straps, or handles for grip variety

The more comprehensive features a Pilates reformer machine offers, the longer it serves you.

6. Budget Smart, Not Cheap

Pilates Reformers range from $800 to $6,000+. Your goal is value, not the lowest price.

Ask yourself:

• Will I use this 2–3 times per week for the next year?

• Does this match my current fitness level and future growth?

• Can I trust the warranty and brand support?

You save more in the long run by buying the right machine once.

7. Compare the Best Models at Dynamo Fitness

Dynamo Fitness offers a range of Pilates Reformer machines for home use. Each model lists key specs, dimensions, resistance levels, and storage options—so you won’t need to guess. Plus, you get expert support, warranty coverage, and showroom access across Australia.

What Are the Disadvantages of Pilates Reformer?

While the Pilates Reformer for home offers many benefits, no piece of equipment is perfect. Before you invest your time and money, you need to understand where it falls short for some people. The goal here is to help you make a confident, informed decision.

High Initial Cost

Pilates Reformers don’t come cheap. Entry-level models start around $800, while commercial ones cross $5,000. For many, that’s a major investment.

The value adds up over time if you’re building a home gym or replacing gym sessions. But for casual users, the price may feel high upfront.

Quick Tip: Look for flexible payment options, interest-free installments, or bundled Pilates Reformer accessories at trusted sellers like Dynamo Fitness.

Takes Up More Space Than Expected

Reformers are long and need open space around them for full movement. Even compact models require at least two meters in length and clearance on both sides.

In smaller apartments or multipurpose rooms, storage becomes a challenge.

Consider this before buying:

• Will it stay out full-time?

• Can it fold or roll away easily?

• Do you have enough space to move safely around it?

Learning Curve Can Be Intimidating

The Reformer has moving parts, springs, straps, and adjustments, which can feel overwhelming at first glance.

Some users feel unsure about the proper setup or body alignment. This can lead to poor form, which limits results or, worse, causes strain.

Solution: Take a few guided sessions in person or online. Learn how to control each part before jumping into advanced routines.

Not Ideal for Intense Cardio

The Reformer excels at strength, control, and flexibility, but if your goal is to burn maximum calories in 20 minutes, it may not be your go-to.

It lacks the high-intensity cardio feel of cycling, HIIT, or running.

However, you can add a jump board to introduce dynamic movement, which boosts heart rate while maintaining low impact.

Conclusion

The Home Pilates Reformer is a durable tool engineered to deliver real, long-lasting results. From improved posture to deeper core strength, better flexibility to joint-friendly movement, this machine helps your body move how it’s supposed to.

You’ve now seen what it does, how it works, and why people all over the world trust it. It offers resistance without stress. Structure without limits. And progress without pressure.

So, make it part of your weekly routine. Try three beginner exercises. Add one new movement each week. Stay consistent, and you’ll feel stronger, taller, and more stable in everything you do.

And when you’re ready to upgrade your setup, Dynamo Fitness has everything you need:

• Premium Pilates Reformers for every budget and space

• Resistance bands, jumpboards, boxes, and accessories

• Expert advice and real support online or at our showrooms across Australia

Shop Dynamo Fitness’s high-quality fitness equipment collection online or visit us at one of our mega showrooms today.

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Take control of your fitness. Start with one session, one piece of gear, and one decision that supports your body.