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. It offers beginners the ideal 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 which exercises you can start with and what you should pay attention to.
Why Reformer Pilates is ideal for beginners
You can do a workout at home on your Pilates Reformer that is perfect for beginners: The ropes, springs and carriage provide you with targeted support so that you can perform the movements safely and in a controlled manner. The elastic bands also allow you to adjust the intensity to your level.
Advantages for beginners:
- Targeted Support: The spring tension on the elastic bands on the Reformer is adjustable and therefore ideal for a gentle introduction.
- Better Technique Control: The Reformer guides your movements so that you can learn the technique precisely.
- Variety of Exercises: From gentle mobilisation to intensive full-body training—the diverse exercises offer you variety, so it never gets boring.
- Joint-Friendly Training: Training on the Pilates Reformer is also suitable for minor complaints or after injuries as it is gentle on the joints.
What you should look out for during your Reformer Pilates full-body workout
To make your workout on the Pilates Reformer effective and safe, Pilates instructor Greta has a few helpful tips:
The Right Tempo
The tempo can be slower: "Move in a controlled manner—first precisely and slowly, then quickly," explains Greta.
Breathing
Breathing is fundamental to Reformer Pilates training. The following applies: "Breathe out while exerting yourself and gently pull your belly button towards your spine. This activates your so-called powerhouse. "
Safety During Reformer Pilates Training
"When changing springs, you should be careful and always lead with your free hand," says Greta. "Make sure you protect your fingertips."
Full-body exercises for the Pilates Reformer
Our Reformer full-body workout is perfect for getting into training safely, activating the whole body and having fun at the same time. In just 10 minutes, you'll get a balanced mix of mobilization, strength, core training and a little fun element. Try the below exercises:
Footwork Series—Activate Your Leg Muscles
➡️Settings: All elastic bands, lying on your back
➡️Repetitions: 10 repetitions per exercise
In this series, three exercises await you: "Stretch your legs as you inhale and bend them again as you exhale," explains Greta.
- Pilates V: "Stand with the balls of your feet hip-width apart and your heels touching," explains the Pilates expert.
- Arches: "For this variation, place your midfoot on the bar and shape your toes like claws."
- Heels: "Then place your heels on the bar and pull your toes towards your shins."
Hundred—Breath, Stability, Body Tension
➡️Settings: 2 red elastic bands, short loops in the hands
➡️Repetitions: Continue to breathe evenly
Grab the short loops and stretch your arms upwards so that your hands are above your shoulders. The legs are raised 90 degrees. "As you exhale, lift your upper body upwards and stretch your arms out next to your upper body. Move your arms up and down." Continue to breathe evenly.
Feet in Straps
➡️Settings: 2 red + 2 blue elastic bands, long loops on the feet
➡️Repetitions: 5 repetitions per exercise
For the next series, lie on your back and place your feet in the long loops.
Frog: Start with your legs bent at 90 degrees. "As you exhale, stretch your legs out and as you inhale, bend them again, " explains Greta.
Leg Circles: Stretch your legs upwards. From there, draw circles with your legs: "As you exhale, stretch them out forwards downwards, then over the side and back up again as you inhale." If this works well, repeat it in the other direction.
Short Spine Massage: "Your heels are touching, your legs are at a 90 degree angle. Then stretch your legs forwards as you exhale and slowly lift them upwards as you inhale. As you exhale, tilt back again so that your back comes away from the lying surface. The next time you inhale, slowly roll back onto the lying surface."
Long Stretch: Kneeling
➡️Settings: 1 red elastic band
➡️Repetitions: 5 repetitions
Get into a kneeling position, slide your feet into the shoulder pads and place your hands on the foot bar. Activate your core before you start. "As you exhale, push the carriage apart from the shoulder joint. Then slowly bring it back together " Important tip from the Pilates expert: "Only push back as far as you can hold it with your core."
Reverse Chest Expansion
➡️Settings: 1 red + 1 blue + 1 yellow elastic band, short loops in your hands
➡️Repetitions: 5 repetitions
While seated, hold the loops in your hands, elbows bent, palms facing upwards. "As you exhale, stretch your arms forwards to shoulder height. Then open your arms to the side, close them again and then bend your elbows again."
Hip Flexor Stretch
➡️Settings: 1 red + 1 blue + 1 yellow elastic band, short loops in the hands
➡️Repetitions: 5 repetitions per side
Come to the right side of your Reformer. Place your right foot forwards next to the foot bar, place your left foot against the shoulder pads and put your knee down with your hands on the foot bar. Then slowly lower your hips and extend your leg backwards. "You should feel a slight stretch in the hip area. Breathe out as you lower your leg to support the stretch." Don't forget: Repeat on the other side.
Mermaid
➡️Settings: 1 red + 1 blue + 1 yellow elastic band, short loops in your hands
➡️Repetitions: 5 repetitions per side
Sit sideways on the lying surface of your Reformer so that you are facing to the right. The front left leg is bent, the back leg is resting on your shoulder pads. Place your left hand on the foot bar. "Raise your right arm. Then exhale, push the trolley apart and lean to the left side with your right arm." Repeat this on the other side.
Reformer Pilates full body for beginners - effective, safe & motivating
With this Reformer full body workout, you can start your Pilates training at home safely and effectively. Thanks to the clear instructions from trainer Greta and the varied exercises, you'll get everything you need for a successful start - without any pressure, but with a lasting effect.
FAQ - Frequently asked questions about Pilates Reformer full body workout
A Reformer Pilates full-body workout is a comprehensive training programme on the Pilates Reformer. All important muscle groups are strengthened through targeted exercises - from the core and torso to the legs, back and arms. The spring tension and guided movements make the workout particularly suitable for controlled muscle development and functional flexibility.
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.
