Beginner reformer Pilates focuses on building core strength, boosting flexibility, and helping you connect with your body. Simple moves like footwork, leg circles, and knee stretches are perfect for getting comfortable with the reformer machine and preparing you for more advanced moves.

If you want low-key workout sessions that won’t leave you breathless, the Pilates machine is for you. It tones muscles, improves posture, and enhances balance and flexibility, all in a calm and easygoing manner.

Continue reading to learn how to perform these moves correctly and discover some helpful tips for beginners.

Table of Contents

Foundational Reformer Pilates Movements for Beginners

If you’re new to Pilates reformer exercises, there’s no need to feel intimidated. The great thing about Pilates is that it fits all fitness levels, even if you’ve never taken a class before.

The basic exercises are straightforward to learn, and you can choose from a variety of exercises that target different parts of your body. Best of all, you’re always in control of the resistance and pace, so you can go as gentle or as challenging as you like.

To start, here’s a list of beginner-friendly reformer moves you can mix, match, and build into your own routine.

1. Reformer Footwork

  • Target: Strengthens your legs (glutes, quads, hamstrings, calves, and adductors) while helping with body alignment.
  • Setup: Use 2 to 4 springs with the foot bar and headrest up.
  • Start Position: Lie flat on the carriage, head on the headrest, shoulders against the blocks. Place your toes on the foot bar, heels together, knees bent, and aligned with your toes. Keep arms at your sides, palms flat.
  • Movement: Press through your legs to straighten them, then bend back to start. Inhale as you extend, exhale as you return. Do 10 reps.
  • Variations: Repeat with arches on the bar (feet in a C-shape), heels on the bar, and finally toes on the bar with heels lifted (tendon stretch).
Pilates Reformer Exercises Leg Circles

2. Leg Circles

  • Target. This move stabilises your pelvis and hip joints. It also stretches your adductors, glutes, quads, hamstrings and calves while keeping the abs engaged.
  • Reformer setting. Start with two springs for resistance and the extension straps attached.
  • Start position. Hold the straps, then lie down on the carriage with your knees bent and your feet resting on the foot bar. Slide the carriage back to slip each foot into the strap loops. Stretch your legs up and position them at a 45-degree angle. Keep your toes pointed, hands on the side and palms flat on the platform.
  • Movement. Move your legs in small outward circles, sliding the carriage back and forth as you go. Inhale as you rotate outward from the hips, and exhale as you bring your legs up. Perform this exercise five times, then move your legs in the opposite direction.
  • Variations. You can do this exercise one leg at a time if you prefer. This move is also doable with a Pilates Mat.

3. Knee Stretches

  • Target: Strengthens your core, hip flexors, and quads while improving spinal mobility.
  • Setup: Use 2 springs, foot bar up.
  • Start Position: Kneel on the carriage with knees hip-width apart, toes against the shoulder blocks, and hands on the foot bar. Round your back, tuck your pelvis, and keep your head slightly down.
  • Movement: Push the carriage back with your legs, then draw it in using your core. Keep your back rounded throughout. Inhale to extend, exhale to return. Do 8 to 10 reps.
  • Variations: Try with a flat back to challenge core stability differently.
Pilates Reformer Exercises The Hundred

4. The Hundred

  • Target: A core-strengthening exercise that involves pumping your arms while lying on your back with lifted legs.
  • Setup: Use 2 to 4 springs with extension straps attached, foot bar down.
  • Start Position: Lie flat on the carriage and grab the straps. Lift arms straight up and bend knees toward your chest.
  • Movement: Curl your head and shoulders up. Pull straps down by your sides, extend legs diagonally, and begin pumping your arms: 5 pumps while inhaling, 5 while exhaling. After every 10 pumps, return to the starting position. Repeat until you reach 100.
  • Variations: Do the hundred right after footwork for a smooth routine. If it feels too challenging, try 50 pumps instead, or keep your legs in tabletop position rather than extended.

5. Back Rowing

  • Variations: Try performing the move with a flat back instead of rounded to emphasise posture control and core engagement.
  • Target: Strengthens your arms and shoulders, making it a great move for building upper body strength.
  • Setup: Use a medium spring, foot bar down, with extension straps attached.
  • Start Position: Sit tall on the carriage facing the back, about a hand’s distance from the edge. Extend legs straight with ankles crossed. Hold the straps with palms facing each other.
  • Movement: Bend arms toward your chest and inhale as you lean back slightly. Extend arms out to the sides, rotating inward. Exhale as you fold forward over your legs, sweeping your arms behind you. Finally, lift and circle arms back to the front while rolling up to start. Repeat up to 3 times.
Pilates Reformer Exercises The Flat Back

6. Round Back

  • Target: Strengthens your abs while also improving back mobility.
  • Setup: Attach all springs to keep the carriage stable and bring the foot bar down. Place the short box attachment onto the carriage, positioning it based on your height and comfort.
  • Start Position: Sit tall on the short box, keeping a fist’s distance from the back edge. Slip your feet under the strap at the foot bar, then wrap your arms around your waist or stack them in front.
  • Movement: Curl your tailbone toward your heels and slowly lean back, rolling down one vertebra at a time. Keep the C-shape as you curl back up. Inhale on the way down, exhale on the way up. Repeat up to 8 times.
  • Variations: Try the flat back by holding a stick overhead and leaning back with a straight spine. For the tilt, maintain a flat back, lean slightly forward, then twist gently to one side before returning to centre.

Pilates Reformer Tips for Beginners

Starting on the Pilates reformer can feel exciting but a little overwhelming. The good news is that with the right approach, you’ll quickly get the hang of it and enjoy all the benefits.

Here are some beginner-friendly tips to help you feel safer and more confident on the machine:

  • Stay Hydrated: Do this before, during, and after your workouts to maintain optimal hydration levels.
  • Focus on Form: Move slowly and with control. Good technique matters more than heavy resistance or lots of reps.
  • Learn Basic Principles: Pay attention to breathing control and keeping a neutral spine. If you like, consider formal classes for personalised guidance on correct form and technique.
  • Understand the Machine: Get familiar with the reformer’s parts and how they function.
  • Build Gradually: Start simple, then progress as your strength improves. This tip also lets you listen to your body during exercises to avoid injuries and adjust movements as needed.
  • Engage Your Core: Keep your abs active for better stability and support.
  • Breathe Correctly: Coordinate your breathing with each movement.
  • Use Light Resistance: Begin with lighter springs, then add resistance as you grow stronger.
  • Avoid Common Mistakes: Little errors like rushing or using the wrong spring can hold you back. For more details, see our guide on Pilates reformer workout mistakes to avoid.
  • Stay Hydrated: Do this before, during, and after your workouts to maintain optimal hydration levels.

Begin Your Pilates Fitness Journey Today

Starting with Pilates reformer exercises is one of the best ways to build strength, improve posture, and increase flexibility, all without feeling worn out.

By mastering form, learning the basics, and starting with simple moves like footwork, leg circles, and the hundred, you’ll build a solid foundation for progress. Remember, patience and consistency bring results. Regular practice helps in building muscle memory and improving your overall fitness levels.

So why wait? Start building strength and balance now, even in the comfort of your own home.

Check out FitBoutique’s foldable reformer range to kick-start your at-home Pilates practice sessions.

1. Do I need experience before trying Pilates reformer exercises?

Reformer Pilates is doable even without experience and suitable for all fitness levels. As a beginner, you’ll start with simple moves and lighter resistance. The machine actually makes it easier to learn proper form and alignment compared to jumping into advanced mat workouts.

2. How often should beginners do Pilates reformer workouts?

Two to three sessions per week is a good starting point. This gives your body enough time to adapt and recover while still building strength and flexibility. As you progress, you can add more sessions if you like.

3. Can I do Pilates reformer exercises at home without a studio machine?

You can do at-home Pilates reformer exercises even without a studio or traditional machine. Many start with affordable options like foldable reformers or accessories such as resistance bands and sliders. This way, you can still enjoy the benefits of reformer Pilates while building confidence and consistency in your routine.

Infographic on Pilates Reformer Exercises for Beginners
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