Reformer Pilates at home: A safe start for beginners with their own Pilates Reformer
Reformer Pilates at home is one of the biggest fitness trends—and for good reason.Training on the Pilates Reformer is considered particularly effective for strength, flexibility, and body awareness.This guide explains what Reformer Pilates is, how it differs from Pilates Mat, and how beginners can safely start using their home Reformer.
What is the Reformer Pilates?
Reformer Pilates is a special form of Pilates training that is performed on a special piece of equipment—the Pilates Reformer.This training device consists of a movable lying surface, the so-called carriage, which can be individually adjusted via springs, ropes and pulleys.This allows the resistance to be precisely adjusted to your fitness level—ideal for Pilates beginners and anyone who wants to specifically improve strength, flexibility and body control.
Differences to Pilates Mat
Both training methods are based on the same Pilates principles: controlled movements, precise technique, breathing, and core stability.The most important differences for beginners:
- Device vs. Mat: Pilates Mat uses only body weight and small aids, while Reformer Pilates works with a variably adjustable device.
- Resistance & Support:The Reformer can make exercises more difficult (increased spring tension) or easier (support during movements).
- Variety of exercises: You can perform significantly more exercises on the Reformer, from gentle rehabilitation exercises to demanding workouts.
- Feedback & Precision:The ropes and rails give you direct feedback—ideal for executing movements precisely.
Benefits of Reformer Pilates
Pilates on the Reformer is a special form of Pilates with many advantages due to the use of this training device, as our Reformer Pilates expert Greta explains to us:
Reformer Pilates is a full-body workout
“Reformer Pilates is a full-body workout,” Greta explains.“It helps you perform movements in a more controlled, precise—and therefore safer—manner.” This strengthens many different muscle groups, especially the deep core muscles (trunk muscles).“You also train strength, flexibility, balance and thus improve your posture.”
The Reformer allows you to customize each exercise individually.
With your Reformer Pilates, you can customize your exercises even more individually to suit your needs:“The resistance can be changed via spring tension and rope length,” says the Pilates Reformer Instructor.“This way you can introduce new training stimuli and quickly notice the effects.”
The Pilates Reformer offers the targeted support
The Reformer Pilates provides very targeted support, as Greta explains:“It guides you along rails through every movement, and if you get out of alignment, you feel it immediately because the cart “rattles” or gets stuck.” This will help you improve your technique in a targeted way.
Training on the Pilates Reformer is gentle and effective
Especially for beginners, Reformer Pilates offers a gentle and safe starting, as the exercises are performed in a controlled and joint-friendly manner.Greta adds:“At the same time, the training can be increased as desired, so that even advanced users are effectively challenged.”
Start Reformer Pilates at home: Installation, setup, and the first exercises
You ask yourself:“How do I start Reformer Pilates at home?” No problem—we have the answers.For a successful start, a proper preparation, a structured process and a conscious conclusion are crucial.Greta will take you along step-by-step:
Set up your Pilates Reformer correctly
Before you begin, place your reformer on a stable surface.“Two anti-slip pads under the frame give the Reformer a stable support even during dynamic movements,” explains Reformer Pilates expert Greta.“You should also make sure that the footrests, shoulder pads and a headrest are padded.This guarantees maximum adaptation to your body.” After your training, you can simply store the Reformer away:“You simply fold the Reformer up and roll it to the side—super practical and, above all, space-saving.”
Familiarize yourself with the device settings
To customize the training to your individual body, you can easily adjust the footrests, shoulder pads and a headrest.“The ropes can be adjusted in height.Just like the resistance,” the Pilates trainer demonstrates.The higher tension loads the muscles and engages strength, while the lower tension trains control, mobility, and deep core tension.
Breathing is the key to the controlled movements
Proper Pilates breathing provides more body control, activates the deep core muscles and supports your movement quality.“Each exercise follows the rhythm of your breathing, so you learn to concentrate,” Greta emphasizes.“This is what makes the Reformer Pilates so effective, not only physically but also mentally.”
- Basic principle:Breathe in through your nose, into the sides of your chest (rib breathing), and out through your slightly open mouth.
- During exhalation:Activate your “powerhouse”—the deep abdominal and pelvic floor muscles—and perform the movement in a controlled manner.
- During inhalation:Prepare your body for the next movement without losing tension.
Note:As a general rule:effort = exhalation, preparation = inhalation.
Training on the Pilates Reformer
You should divide your Pilates workout on the Reformer into three sections, as Greta explains:
- Warm-Up :During the warm-up, you activate your muscles, mobilize your joints, and prepare yourself mentally.“Exercises such as the light footwork while lying down, cat and cow pose, or gentle arm circles are well suited for this.”
- The main part: With 3–5 task-oriented exercises, you focus in the main part on the targeted strength building, improving posture and training the movement coordination.The training can be adapted to suit the individual preferences.“You'll never get bored,” the expert promises."Whether it's stretching, strength training or cardio, your Reformer can do it all.”
- Cool-down:You conclude your Reformer Pilates training with gentle stretching and a short relaxation session to promote flexibility and bring the body into a relaxed state—perfect for feeling the positive effects of the training for a long time.Expert tip:“I recommend including a new exercise in each session—this keeps your training exciting and constantly challenges your body.” In our Reformer Pilates workout videos you will get exactly this inspiration and be guided through the individual exercises.
Flexible training:You can train at any time, regardless of the training agenda.
Individual TempoYou can learn the exercises at your own pace and adapt them to your level.
Cost-efficient:The Home Reformer is a one-time investment that will save you money in the long run.
Privacy:You can train at home in familiar surroundings.
Get started safely and effectively with Reformer Pilates at home
Reformer Pilates at home offers you the perfect combination of flexibility, effectiveness, and comfort.You can train independently of the training agenda, customize your exercises individually, and work on technique, strength, and flexibility in your familiar environment.Especially as a beginner, you will benefit from the targeted support of the device, its easy setup, and the ability to progress at your own pace.
Frequently Asked Questions about Reformer Pilates
Yes! Many Home Reformers are specifically designed for beginners.With adjustable resistance, online courses and beginner programs, you can get started safely and effectively.
Reformer Pilates is performed on a special device that uses springs and ropes.This allows you to adjust the resistance variably and provides additional support during movements—ideal for precise training and more exercise variety than on a mat.
2–3 sessions per week are ideal for learning technique, building strength and seeing progress.Advanced athletes can train up to 5 times per week.
Profile of expert Greta
Name: Greta Giorgi
Age:32
Profession: Pilates Reformer Instructor
Sporting background:
- Professional dancer and Pilates instructor
- Ballet dancer at the theater
- Pilates Reformer Instructor
This is what makes Greta who she is: As a dancer, Greta understands exactly what the body control means. She loves dynamic movements and at the same time conveys calmness, so her classes are optimally balanced.
