Reformer Pilates Mobilization for Hips and Spine: Gentle workout for increased flexibility

A flexible spine and supple hips are the key to a healthy posture, pain-free movements and greater ease in everyday life.However, due to the prolonged sitting, one-sided strain or lack of activity, our body often loses flexibility in precisely those areas.Reformer Pilates offers you the perfect solution:“With targeted mobilization for the hips and back, you improve your flexibility, release tension and promote your upright posture—all without overexertion,” explains our Pilates expert Greta.

Woman doing Pilates on a reformer, with a city view.

👉 Start the video above now and join in our 10-minute workout for greater flexibility in your spine and hips—gentle, safe and effective!

Woman exercising on a Pilates machine with resistance bands, wearing activewear.

Why Reformer Pilates helps with the back and hip pain

“The gentle, guided movements on the Reformer are ideal for anyone suffering from tension, stiffness or limited mobility—especially in the lower back or hips,” Greta explains.“Thanks to adjustable spring tension, you can individually adjust the intensity of your training and safely perform the controlled mobilization movements.”

This is especially helpful in the following situations:

Tension in the lumbar and thoracic spine caused by sitting
Shortened hip flexors and limited hip mobility
Stress-related blocks in the back
Imbalances in the pelvic area

Reformer training helps you to correct the postural imbalances, improve your body awareness, and experience movement as smooth and pain-free again.

Woman lying on an exercise machine, looking upwards.

Mobilization of the hips and spine – why it is so important

Our spine is designed to bend, stretch, and rotate—and our hips should also be freely movable to harmoniously connect the upper body and legs.Restrictions in these areas can lead to strain, pain, or postural damage.“Since we often don’t move our hips and spine sufficiently in everyday life, the targeted mobilization like in our Reformer Pilates video is so important,” emphasizes Pilates instructor Greta.

Woman exercising Pilates on a reformer machine, legs up.

1. Bridging

➡All rubber bands

➡3 repetitions

Start with the hip mobilization.To do this, you start lying on your back with your feet hip-width apart and the midfoot on the foot bar.“As you exhale, tilt your pelvis and roll your spine, vertebra by vertebra, up to the long diagonal,” Greta instructs.“As you exhale, you slowly roll back down.” Important note from the expert:"Pay attention to the fluid movements."

Woman doing Pilates exercise on a reformer, legs raised with straps.

2. Pelvic Lift

➡All rubber bands

➡5 repetitions

For this pelvic tilt on the Pilates Reformer, the feet come together, the heels touch in a V, and the knees are pushed shoulder-width apart.“Then tilt your pelvis as in the first exercise and lift it a few centimeters,” says the Pilates instructor.Then slide the cart halfway apart, so that your knees remain slightly bent."The focus is on the pubic bone, which you pull towards your ribs."

Woman doing Pilates on a reformer with legs up and feet in straps.

3. Short Spine Massage:

➡2 red + 2 blue rubber bands

➡3 repetitions

Lie on your back, place your feet in the long loops, and raise your legs to a 90-degree angle.“As you exhale, you stretch your legs forward, then lift them straight and push them further back so that your spine lifts off,” Greta explains the sequence.“Then bend your knees and bring them towards the shoulder pads to return to the starting position.” This mobilizes both the spine and the back of the legs.

Woman doing Pilates on a reformer machine, lying on her side with leg straps.

4. Leg Circles

➡1 red + 1 blue rubber bands

➡5 repetitions per exercise

“With the next exercise, you will train an isolated hip movement,” said Greta.When lying on your side, your lower leg is bent, the upper leg comes in a long loop.“As you exhale, move your extended leg forward and then slowly move it back.” The expert tip:"Work in isolation from the hip joint.The back remains long and stable.” Then switch to the other side.

Woman exercising on a Pilates reformer machine with resistance bands.

5. Pulling Straps

➡1 red + 1 blue rubber bands

➡3 repetitions

For the next mobilization exercise, first lower the foot bar of the Pilates Reformer all the way down.Greta shows you how it's done in the video.Lie on your stomach, stretch out your legs and grab the ropes.“As you inhale, your arms pull back, your sternum rises.Lower again with exhalation.” This is not only a great way to mobilize your body, but it also strengthens your lower back.

Woman exercising on a Pilates machine in sportswear

6. Hip flexor Stretch

➡1 red + 1 blue rubber bands

➡3 repetitions per exercise

“This exercise is a very good stretch for the hip flexor,” expert Greta explains.Fold the foot bar back up, place one foot next to the Reformer, and kneel with the other foot on the cart.As you exhale, push the cart backward and lower your hips.“You pull your pubic bone towards your navel to intensify the stretch,” said the Pilates instructor.Repeat this 3 times and then switch sides.

Woman exercising on a Pilates machine, focusing on legs and glutes.

7. Quadruped

➡1 red + 1 blue rubber bands

➡3 repetitions per exercise

For this hip mobilization exercise, you start in a side quadruped position:“One hand and one knee are on the platform, the other hand and knee are on the lying surface of the cart,” Greta demonstrates.“As you exhale, push the cart outwards and extend your hips.Keep your upper body upright.” Slowly return to the starting position while inhaling.After 3 repetitions, you move to the other side.

Woman exercising on a Crivit fitness machine in brown yoga pants.

Reformer Pilates mobilization for hips and spine—your key to greater flexibility

A regular Reformer Pilates workout to mobilize the hips and spine is the ideal way to gently improve your flexibility, release tension and prevent pain in the lower back or hips.The targeted exercises on the Reformer activate your deep muscles, promote blood flow to the fascia and help you to move more freely and easily—without overexertion.Pilates expert Greta emphasizes:“With conscious mobilization on the Reformer, you not only gain flexibility, but also the posture, stability and body awareness.”

FAQ – Frequently Asked Questions about Reformer Pilates Mobilization of Hips & Spine

The training is suitable for anyone who wants to develop more mobility in their hips and spine—whether beginners or those who returns to the sports activities after a long break, or people with the back pain.The individually adjustable spring tension on the Pilates Reformer allows for optimal adjustment of the intensity.

Yes!Reformer Pilates specifically targets tension in the lower back and promotes the straightening of the spine.Mobilization exercises such as bridging or pulling straps help to release blocks and relieve the back—gently, safely and effectively.

All you need is a Pilates Reformer, comfortable clothing and some space.With a well-structured guide—like in our video—you can get started right away, without any prior knowledge or additional equipment.

Woman exercising with a resistance band in front of a window.

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.