Reformer full-body workout for beginners
This full-body workout is perfect if you want to start training at home on your home Reformer.Reformer Pilates is one of the most effective training methods for strength, flexibility and body control, and offers beginners the optimal combination of targeted muscle building, joint-friendly training and variable intensity.In this Pilates Reformer workout for beginners, our expert Greta shows you step by step how you can start with and what you should pay attention to.
Why Reformer Pilates is ideal for beginners
You can complete a workout at home on your Pilates Reformer that is perfect for beginners:Because of the ropes, springs and the sled, you receive the task-oriented support, allowing you to perform the movements in a controlled and safe manner.Furthermore, the rubber bands offer the possibility to adjust the intensity entirely to your level.
Advantages for beginners:
✓ Task-oriented support: The spring tension on the rubber bands on the Reformer is adjustable, making it ideal for the ordered start.
✓ Improved technical control:The Reformer guides your movements, allowing you to learn the technique precisely.
✓ A variety of exercises:From gentle mobilization to intensive full-body training—the diverse exercises offer variety, so it never gets boring.
✓ Joint-friendly training: Even in cases of minor ailments or after injuries, the training on the Pilates Reformer is suitable, as it is gentle and easy on the joints.
Here is what you should pay attention to during your Reformer Pilates full-body workout
To ensure that the workout on the Pilates Reformer is effective and safe, Pilates instructor Greta has some helpful tips:
The right pace
The pace can be slower:“Move in a controlled manner—first precisely and slowly, then quickly,” Greta explains.
Breathing
Breathing is fundamental in Reformer Pilates training.The following applies:“Exhale during the exertion, gently pulling your navel towards your spine.This is how you activate your so-called powerhouse.
Safety during Reformer Pilates training
“When changing the spring, you should be careful and always guide it with your free hand,” said Greta.“Be sure to protect your fingertips.”
Full-body exercises for the Pilates Reformer
Our Reformer full-body workout is perfect for safely getting started with training, activating the whole body and having lots of fun.In just 10 minutes you get a balanced mix of mobilization, strengthening, core training and a little fun element.These exercises are waiting for you:
Footwork Series – Activate your leg muscles
➡️ all rubber bands, the supine position
➡️ 10 repetitions per exercise
This series contains three exercises for you.“Extend your legs as you inhale and bend them again as you exhale,” Greta explains.
Pilates V: “Place your feet hip-width apart, with your heels touching,” instructs the Pilates expert.
Arches:“For this variation, you place the midfoot on the bar, and shape your toes like claws.”
Heels:“Then place your heels on the ground and pull your toes towards your shins.”
Hundred – Breathing, Stability, Body Tension
➡️2 red rubber bands, short loops in the hands
Grab the short loops and stretch your arms upwards so that your hands are above your shoulders.The legs are raised at a 90-degree angle.“As you exhale, lift your upper body and extend your arms alongside your torso.Move your arms up and down.” Continue breathing evenly.
Feet in Straps
➡️ 2 red + 2 blue rubber bands, long loops in the feet
➡️ 5 repetitions per exercise
For the next set, lie on your back and place your feet in the long loops.
Frog:Start with your legs bent at a 90-degree angle.“As you exhale, you straighten your legs; as you inhale, you bend them again,” Greta explains.
Leg Circles: Stretch your legs upwards.From there, you draw circles with your legs:“With each exhale, you extend them forward and downward, then to the side and back upward again with each inhale.” If that works well, you repeat it in the other direction.
Short Spine Massage: "Your heels are touching, your legs are at a 90-degree angle.Then, as you exhale, extend your legs forward, and then as you inhale, slowly lift them upwards.As you exhale, you tilt backwards again, so that your back lifts off the lying surface.With your next breath, you slowly roll back to the lying surface.”
Long Stretch: Kneeling
➡️ 1 red rubber band
Come into a kneeling position, slide your feet into the shoulder pads, your hands resting on the foot bar.Activate your core before you begin.“With each exhalation, you push the cart apart from the shoulder joint.Then slowly back together.” Important note from the Pilates expert:“Only push back as far as your core can hold it.”
Reverse Chest Expansion
➡️ 1 red + 1 blue + 1 yellow rubber band, short loops in the hands
While sitting, you hold the loops in your hands, your elbows are bent, and your palms are facing upwards.“As you exhale, extend your arms forward to shoulder height.Then spread your arms out to the sides, fold them again and bend your elbows again.”
Hip Flexor Stretch
➡️ 1 red + 1 blue + 1 yellow rubber band, short loops in the hands
Come to the right side of your Reformer.Place your right foot forward next to the foot bar, your left foot against the shoulder pads and rest your knee on it, your hands resting on the foot bar.Then slowly lower your hips and extend your leg backwards.“You should feel a slight stretch in your hip area.Exhale as you lower yourself; this helps with the stretching.” Don't forget:Repeat on the other side.
Mermaid
➡️ 1 red + 1 blue + 1 yellow rubber band, short loops in the hands
Sit sideways on the lying surface of your Reformer, facing to your right.Your left leg at the front is bent, your leg at the back rests against your shoulder pads.Place your left hand on the foot bar.“Raise your right arm.Then exhale, push the cart apart and lean your right arm to the left side.” You repeat this on the other side as well.
Reformer Pilates full-body for beginners – effective, safe & motivating
This Reformer full-body workout will help you get started with Pilates training at home safely and effectively.Thanks to the clear instructions from trainer Greta and the diverse exercises, you get everything you need for a successful start—completely without pressure, but with lasting effect.
FAQ – Frequently Asked Questions about Pilates Reformer full-body workout
The Reformer Pilates full-body workout is a comprehensive training program on the Pilates Reformer.This strengthens all important muscle groups through the targeted exercises—from core and torso to legs, back and arms.Due to the spring tension and guided movements, the training is particularly suitable for controlled muscle building and functional mobility.
Just 2–3 sessions per week are enough to see the noticeable results.Regular Reformer workouts at home improve the strength, flexibility, posture and body awareness—without overwhelming your everyday life.
Besides the Pilates Reformer, all you need is comfortable clothing and a little space.A video-guided Reformer Pilates full-body workout makes getting started particularly easy and safe—all without a studio.
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.
