Reformer Pilates explained

The reformer is the best-known piece of Pilates apparatus and the engine of the reformer studio boom across Australian suburbs. Joseph Pilates originally called it the Universal Reformer, for "universally reforming the body". Today's machines are made of timber or aluminium, but the principle is the one he designed: a sliding carriage, springs and straps that let you push and pull against adjustable resistance.

How the reformer works

A reformer has five main parts:

• The frame. A long, low bed with rails along each side.
• The carriage. A padded platform that slides along the rails. You lie, sit, kneel or stand on it.
• The springs. Attached under one end of the carriage, they pull it back towards the frame. Springs come in different tensions, often colour-coded, and the instructor tells you which to hook on.
• The footbar. An adjustable bar at one end that you press against with your feet or hands.
• The straps or ropes. Long straps with handles or loops, pulled with the hands or feet over pulleys.

Most machines also have shoulder blocks, an adjustable headrest and a platform at the foot end. Some have a tower or are convertible to a Cadillac-style frame.

Why the springs matter

Springs are what make the reformer so versatile. When you push the carriage away, the springs resist; as you return, you must control the carriage back rather than letting it slam. That controlled return is a big part of the workout.

Springs can also assist. In some exercises a heavier spring supports your body weight, making a movement possible before you have the strength to do it on the mat. In others, a lighter spring makes the carriage less stable and the exercise harder. This is why "more springs" does not always mean "harder", and why you should follow your instructor's settings.

What happens in a group reformer class

Most Australian reformer studios run group classes with one machine per person. A typical class lasts 45 to 55 minutes:

1. Warm-up. Footwork lying on your back, pressing the carriage out and in with your feet on the bar.
2. Main sequence. Exercises for legs, glutes, trunk, arms and back from different positions, often including kneeling and standing work.
3. Stretches and cool-down. Using the springs to assist stretches of the hips, hamstrings and spine.

Class names vary: "foundations", "beginner", "open", "intermediate", "dynamic" or "athletic". Start with the beginner or foundations level until you can set up the machine confidently.

Getting on and off safely

The carriage moves, so getting on and off is the part beginners most often get wrong. The instructor will show you, but the basic rules are:

• Check the springs are hooked on before you step onto the carriage.
• Step on and off from the side or the platform, never with weight on the carriage alone unless instructed.
• Change springs only when the carriage is at rest against the stopper.
• Keep fingers clear of the springs and rails.
• Ask for help whenever you are unsure.

Benefits and limits

Reformer Pilates builds muscular strength and endurance, especially in the trunk, hips and legs, and trains flexibility and control. The adjustable resistance suits a wide range of people. Many find the classes enjoyable and social, which helps them keep coming back.

It is worth being realistic, though. Most reformer classes are moderate intensity. They count towards the muscle-strengthening part of Australia's activity guidelines but are not a full replacement for aerobic exercise. Research on Pilates for specific conditions is mixed; for chronic low back pain it appears better than no exercise but similar to other exercise. If you have an injury or condition, speak to a health professional before starting.

Reformer versus mat

Many people do both: reformer classes in the studio and mat work at home. See our mat Pilates guide.

Beginner tips

• Book a foundations class or intro course. Learning the machine first makes every later class safer and more effective.
• Arrive early. Tell the instructor it is your first time and about any injuries.
• Go slowly. Control the carriage both ways.
• Use your breath. Breathe out on the effort if you can, but never hold your breath.
• Expect some muscle soreness. It is common after your first few classes. Sharp pain is not normal: stop and tell the instructor.

Choosing a reformer studio

Look for small class sizes, qualified instructors with a recognised reformer or comprehensive certification, clean and well-maintained machines, and clear pricing. Our guide to choosing a studio has a full checklist.

Home reformers

Home reformers range from compact folding models to full studio-grade machines. They take up a lot of space and vary widely in quality. We recommend learning in a studio first, then deciding whether a home machine is worth it. Consider ceiling height, floor space, storage, weight limits and whether replacement springs are available.