Strengthen your core with Reformer Pilates: Workout for core, mobility, and stability
Reformer Pilates is one of the most effective methods to build the functional strength and stability—especially in the core.A strong core improves your posture, protects your spine, and brings you into better balance in every movement.This 10-minute Reformer Pilates workout focuses specifically on this area:Abdomen, back, pelvic floor and deep trunk muscles.Perfect for beginners!
👉 Start watching the interactive video above and activate your core with the targeted Reformer exercises
Why Reformer Pilates is ideal for core training
Unlike classic floor exercises, the Reformer offers the targeted support and resistance through springs.This means: the controlled movements, even muscle activation and joint-friendly training that specifically targets deep core muscles.
Benefits of the Reformer Pilates workout for the core:
✓ Effective strengthening of the deep abdominal and back muscles
✓ Improved stability, posture, and body awareness
✓ Gentle training with the low impact load
✓ Ideal for beginners—also suitable for those with back problems or muscular imbalances
How do I properly activate my core during Reformer Pilates?
Activating the core—that is, the deep abdominal, back and pelvic muscles—is the heart of every Pilates Reformer session.But many beginners wonder:How exactly do I activate my core correctly?Pilates expert Greta explains:
2. Align your pelvis in a neutral position
Greta has another tip:“Make sure your pelvis remains in a neutral position: neither arched back nor rounded back.This posture promotes even tension throughout the entire core area.”
3. The core remains active—even when the other muscle groups are working
Whether it's the leg movements, side splits or upper body rotations.Greta emphasizes:“The core always remains active.” Even if the movement originates from the hip or shoulder, the core of the body remains the stable center that balances and protects you.
The core workout on the Reformer—exercises for your Home Reformer
With the right exercises, you can specifically train your core on your Home Reformer.In our core workout, Greta shows you how to strengthen your deep muscles.
1. Breathing
➡️Lying on your back, hands on your ribs
Before the workout begins, focus on your breathing:“Consciously breathe into your lateral ribs.As you exhale, pull your ribs towards your pelvis and gently activate your abdomen.”
2. Curl ups
➡2 red rubber bands
➡5 repetitions
Your legs are raised at a 90-degree angle.“To activate your core, lift your head and shoulders as you exhale, extending your arms alongside your body.”As you inhale, lower yourself slightly again.
3. Half rollback
➡1 red rubber band
➡5 repetitions
Come to the seated position, place your feet hip-width apart on the foot bar and stretch your arms forward.Greta explains how it's done:“Roll backwards as you exhale, straightening your legs at the same time.Then straighten up again and bend your legs.”
4. Feet in Straps
➡2 red + 2 blue rubber bands, feet in long loops
➡5 repetitions per exercise
Leg Raises: “As you inhale, lift your legs straight, and as you exhale, lower them.The pelvis remains still.”
Leg Circles: “The circles are faster and smaller this time,” Greta emphasizes.This allows you to focus more on the core stability.
Tip of expert Greta: “Only lower your legs as far as you can maintain tension in your abdomen.”
5. Quadruped
➡2 red rubber bands
➡5 repetitions
Kneel on the lying surface with the block facing the shoulder pad.Place your hands on the frame of the Reformer.“To activate your deep abdominal muscles, now pull your knees under your pelvis, then slowly pull them back again.”
6. Side Split
➡1 red + 1 blue rubber bands
➡5 repetitions per side
Place one foot on the platform and the other foot on the reclining surface.Stretch your arms out to the sides.“Consciously focus your attention on the body opening and imagine you are contracting your midsection.Then open your legs as you exhale, and then close them again.” Don't forget to do the same on the other side.
7. Mermaid with Rotation
➡️1 red + 1 blue rubber bands
➡️5 repetitions per side
Sit sideways on the Reformer in a Z-seat position.One hand is on the foot bar.“Come into a side bend and then rotate so that you place both hands on the foot bar.Then, with each exhale, sink back into the stretch and push yourself away from the bar.With each inhalation, you straighten up.” Repeat on the other side as well.
Reformer Pilates workout for the core—ideal for beginners
This 10-minute workout on the Reformer not only strengthens your abdominal muscles, but your entire core—in a controlled, joint-friendly and noticeably effective way.Ideal for Pilates beginners or anyone who wants to build more core stability.Stick with it—your body awareness and posture will thank you!
FAQ – Reformer Pilates workout for the core
The targeted core workout on the Reformer not only strengthens the abdomen and back, but also stabilizes the pelvis and spine.This improves your posture, protects against the back pain, and brings more energy to your everyday life.
2–3 sessions per week are sufficient to achieve the noticeable results—especially with regular training on the Reformer at home.
Yes!The adjustable spring tension and guided movements make the workout particularly beginner-friendly.You can choose your own pace and adjust the intensity as needed.
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.
