Reformer Pilates at home: A safe start for beginners with your own Pilates Reformer
Reformer Pilates at home is one of the biggest fitness trends - and for good reason. Training on the Pilates Reformer is considered particularly effective for strength, flexibility, and body awareness. In this guide, you'll find out what reformer Pilates is, how it differs from Mmat Pilates and how you can get started safely with your home reformer Reformer as a beginner.
What is Reformer Pilates?
Reformer Pilates is a special form of Pilates training that is performed on a special device - the Pilates Reformer. This training device consists of a movable lying surface, the so-called carriage, which can be individually adjusted using springs, ropes and rollers. This allows you to adjust the resistance exactly to your fitness level - ideal for Pilates beginners and anyone who wants to improve their strength, flexibility and body control.
Reformer Pilates for beginners: Differences to mat Pilates
Both forms of training are based on the same Pilates principles: controlled movements, precise technique, breathing and core stability. The most important differences for beginners:
- Equipment vs. mat: Mat Pilates only uses body weight and small aids;, Reformer Pilates works with a variably adjustable piece of equipment.
- Resistance & support: The Reformer can make exercises more difficult (more spring tension) or easier (support during movements).
- Exercise variety: You can perform significantly more exercises on the Reformer, from gentle rehab exercises to challenging workouts.
- Feedback & precision: The ropes and rails give you direct feedback - ideal for performing movements precisely.
Advantages of Reformer Pilates
Pilates on the Reformer is a special form of Pilates with many advantages thanks to the use of the training equipment, as our Reformer Pilates expert Greta explains:
"Reformer Pilates is a full-body workout," says Greta. "It helps you to perform movements in a more controlled, precise - and therefore safer - way." It strengthens many different muscle groups, especially the deep core muscles. "You also train your strength, flexibility and balance and improve your posture."
The Reformer allows you to customise each exercise
With your Reformer Pilates, you can adapt your exercises even more individually: "You can change the resistance using the spring tension and rope length," says the Reformer Pilates instructor. "This allows you to set new training stimuli and quickly notice the effects."
The Pilates reformer gives you targeted support
The Pilates reformer gives you targeted support, as Greta explains: "It guides you through every movement via rails and if you get off-axis, you feel it immediately because the carriage "rattles" or gets stuck." This helps you to improve your technique.
Training on the Pilates Reformer is gentle and effective
Reformer Pilates offers a gentle and safe introduction, especially for beginners, as the exercises are controlled and gentle on the joints. Greta adds: "At the same time, the training can be increased as required so that even advanced users are effectively challenged."
Starting Reformer Pilates at home: set-up, adjustments & first exercises
You're asking yourself: "How do I start Reformer Pilates at home?" No problem - we have the answers. To get started successfully, the right preparation, a structured programme and a conscious conclusion are crucial.
Greta takes you step-by-step:
1. Set Up Your Pilates Reformer Correctly
Before you start, place your Reformer on a stable surface. "Two anti-slip pads under the frame give the Reformer a stable hold, even during dynamic movements," explains Reformer Pilates expert Greta. "You should also make sure that the footrests, shoulder pads, and headrest are padded. This guarantees maximum adaptation to your body." After training, you can easily store the Reformer: "To do this, simply fold it up and roll it to the side—super practical and, above all, space-saving."
2. Familiarise Yourself with the Machine Settings
To adapt the training to your individual body, you can easily adjust the footrests, shoulder pads, and headrest. "The height of the ropes can be adjusted, as can the resistance," the Pilates instructor explains. "More tension challenges your muscles more and brings strength into play, while less tension trains control, flexibility, and deep core tension."
3. Breathing – The Key to Controlled Movements
Proper Pilates breathing ensures greater body control, activates the deep core muscles, and supports the quality of your movements. "Every movement follows the rhythm of your breathing, so you learn to concentrate," emphasises Greta. "This is what makes Reformer Pilates so effective, not only physically but also mentally."
Basic principle: Breathe in through the nose, into the side of the chest (rib breathing), and out through the slightly open mouth.
- On the Exhale: Activate your "powerhouse"—the deep abdominal and pelvic floor muscles—and perform the movement in a controlled manner.
- On the Inhale: Prepare the body for the next movement without losing tension.
Note: As a rule, exertion = exhale, preparation = inhale.
Training on the Pilates Reformer
You should divide your Pilates workout on the Reformer into three sections, as Greta explains:
- Warm-up: In the warm-up, you activate your muscles, mobilise joints and prepare yourself mentally. "Exercises such as light footwork lying down, cat and cow or gentle arm circles are good for this. "
- Main section: With 3-5 targeted exercises, you focus on targeted strength building, improving posture and training movement coordination in the main section. The training can be adapted as required. "You simply never get bored," says the expert. "Whether stretching, strength or cardio - your Reformer can do it all."
- Cool-down: You finish your Reformer Pilates workout with a gentle stretch and a short relaxation session to promote flexibility and bring the body into a relaxed state - perfect for feeling the positive effects of the workout for a long time.
Expert's tip: "I recommend planning a new exercise in every session - this keeps your workout exciting and your body constantly challenged." Our Reformer Pilates workout videos give you exactly suchthis inspiration and guide you through the individual exercises.
Flexible training:You can train at any time, regardless of course times.
Individual tempo:You can learn exercises at your leisure and adapt them to your level.
Cost-efficient:The Home Reformer is a one-off investment that will save you money in the long term.
Privacy:You can train at home in familiar surroundings.
Get off to a targeted and safe start with Reformer Pilates at home
Reformer Pilates at home offers you the perfect combination of flexibility, effectiveness and comfort. You can train independently of class times, customise your exercises and focus on technique, strength and flexibility in your familiar surroundings.
As a beginner in particular, you benefit from the targeted support of the equipment, the easy customisability and the ability to progress at your own pace.
Frequently asked questions about the Reformer Pilates
Profile of expert Greta
Name: Greta Giorei
Age: 32
Profession: Pilates reformer instructor
Sports background:
- Professional dancer and Pilates instructor
- Ballet dancer at the theatre
- Pilates reformer instructor
This is what makes Greta special: As a dancer, Greta understands exactly what body control means. She loves dynamic movement and at the same time conveys calmness so that her classes are perfectly balanced.
