Pilates Reformer Workouts: Your Ultimate Guide to Classes, Workouts, and Attire
You’ve seen the results, you’ve heard people talk about “the burn,” and now you’re wondering – what actually happens in a Pilates reformer workout?
At FS8, reformer exercises sit at the center of our workouts for their ability to sculpt muscle through controlled, resistance-led movement. FS8’s unique workouts – which incorporate the elements of Pilates, tone, and yoga – are built around precise, spring-based resistance movements designed to work the body in a challenging, yet sustainable, way.
If you’re looking for a clearer picture before stepping into the studio, consider this your guide. Below, we’ll walk you through the types of Pilates reformer exercises you’ll encounter in your first FS8 class, explore how a typical Pilates reformer routine unfolds, and outline what to wear to reformer Pilates.
What is a Pilates reformer workout?
A Pilates reformer workout is a low-impact strength class performed on a reformer machine, which uses springs and a moving carriage to guide resistance. Reformer workouts focus on posture, control, and core stability through slow, continuous movement.
Reformer exercises are the beating heart of all our classes at FS8, where we pair them with Pilates mat and yoga-based movement. The resistance of the reformer bed allows you to target specific muscle groups with greater intensity and precision than mat work alone.
Benefits of Pilates reformer workouts
So – what does a core reformer workout do for your body and mind? The benefits of Pilates reformer exercises include their ability to:
- Build core strength: better balance, stronger mid-section control, and less lower back strain in everyday movement.
- Improve posture: alignment-focused movement helps you sit taller and stand straighter with less tension.
- Create body awareness: guided reformer exercises sharpen how you position and control your movement – both at your local FS8 studio and in your day-to-day life.
- Enhance flexibility: regular reformer stretches release tight hips and hamstrings – and help relieve hunched shoulders developed over long days behind a desk.
- Develop toned muscle: spring resistance builds definition through the core, arms, legs, and glutes.
- Prevent injury: Pilates reformer workouts support stronger stabilizing muscles and better alignment, which work to reduce joint strain and prevent back pain.
Ready to begin your Pilates reformer routine? Find your closest FS8 studio and book your first class today!
3 types of Pilates reformer workouts
At FS8, our classes blend multiple styles into a single, structured reformer experience. The right Pilates reformer routine for you will come down to your goals, your body’s needs, and what you enjoy – but these are the main approaches you’ll come across.
1. Full-body reformer workouts
A full-body Pilates reformer workout moves from legs to arms to core in one continuous flow to – as the name suggests – work the entirety of your body.
One example? Our FS8 Original classes. High-energy and low-impact, they blend reformer and mat work to build strength and flexibility – all while helping you master the fundamentals. This class is ideal if you’re beginning Pilates, or are an expert looking to perfect your form.
2. Strength-led reformer sessions
Strength-led reformer classes feel closer to resistance training, without the joint impact. Expect heavier springs, added weights, and slower, more controlled sets that keep your muscles working harder for longer and improve your functional strength.
Want to dive straight in? Try FS8 Ignite – a dynamic, strength-led reformer Pilates workout that combines dumbbells and varied spring loads to challenge your endurance, activate your core, and lift the intensity – while remaining low impact.
3. Mobility and stretch-focused reformer classes
These sessions slow things down, while opening the body up. You’ll move through controlled stretches, prioritizing reformer exercises and breathing techniques designed to release tightness and improve how your body moves.
Looking for a gentler, stretch-oriented reformer Pilates class? Our ReformX fits the bill. A full-session flow focused on precision and control, you’ll use props and guided reformer stretches to improve posture and enhance your mobility.
Pilates reformer exercises
While each class will vary depending on your instructor and your body’s needs, below you’ll find a curated list of the Pilates reformer exercises you’ll see throughout our sessions.
Core reformer exercises
Get ready to hear us say “stabilize your core” – a lot! This simply means engaging the deep muscles – your abdominals, pelvic floor, diaphragm, and back – to keep your spine steady while the rest of your body moves.
The exercises you’ll find in our core reformer workouts include:
- ‘100s’: lying on the carriage with straps in hand, arms pulse while the abdominals hold steady for 100 controlled pumps.
- Leg circles in straps: legs move through smooth circles as the core keeps the pelvis stable and still.
- Plank to pike: from a strong plank, the abdominals draw the carriage inward as the hips lift.
- Knee tucks: hovering on hands and knees, the lower abs pull the carriage in and out through small, controlled movement.
Strength-focused reformer exercises
A common misconception is that Pilates is light work. Not true!
Pilates reformer exercises use spring resistance to help you build strength across the shoulders, arms, and legs. You’ll flow through:
- Long stretch series: a plank-style position where the carriage moves beneath you as shoulders, core, and arms stabilize.
- Lunges: one foot grounded, the other on the carriage, lowering and pressing back against resistance.
- Rowing series: using straps to pull and return with control, targeting back and postural muscles.
- Arm extensions: pressing against spring resistance to work triceps, shoulders, and upper-back support.
Reformer stretches and mobility exercises
Pilates improves flexibility and mobility alongside strength. Slower reformer stretches release tight areas and support stable movement patterns – which is particularly beneficial for people over 60 looking to enjoy the benefits of Pilates in later life.
You’ll move through these Pilates stretches:
- Hip flexor stretch: one knee on the carriage, the other foot grounded in a deep lunge as the carriage glides back.
- Feet in straps: lying on your back with feet in loops, guiding the legs through controlled patterns.
- Mermaid stretch: seated sideways, reaching toward the foot bar to open through the waist and shoulders.
- Footwork: pressing through the feet on the bar as legs extend and return with control.
Sample Pilates reformer workout routine
Thinking about taking advantage of FS8’s free trial – and booking your first session with us? Our instructors don’t expect you to have any prior knowledge. They’ll guide you through every movement, creating a supportive space where everything can be adjusted or progressed to suit you.
But if you’d like to know what to expect, a sample FS8 Pilates reformer routine flows through:
- Warm-up: breath-led movement and gentle carriage work.
- Leg series: lying on your back pressing the carriage out and in.
- Core sequence: planks, straps, and abdominal-focused movement.
- Upper-body tone: seated or standing strap and resistance work.
- Feet in straps: controlled leg sequences and stretches to finish.
What to wear to reformer Pilates
FS8 workouts don’t require anything high-tech or trend-driven – just comfortable pieces you can move in uninhibited. Alongside a towel, water bottle, and your motivated self, here’s what to wear to reformer Pilates:
- Grip socks for safety and control – these are essential on the reformer. If you don’t have a pair, many FS8 studios allow you to purchase them at our studios.
- Fitted, flexible activewear that allows you to move freely.
- Breathable, sweat-wicking fabrics to stay comfortable.
As for what not to wear to a reformer Pilates workout, avoid loose clothing that may catch on straps or springs. If you have long hair, opt for a bun over a ponytail to keep it out of the way.
