Pilates Reformer Exercises For Beginners

The outstanding benefits of Pilates reformer exercises have been the world’s new obsession for quite some time now. At the same time, you might be wondering how exactly you can start and the best choice for a beginner. Reformer Pilates uses a specialized machine to give resistance to your workout. While they might seem daunting at first, in reality, they are extremely fun to use once you get the hang of them.

At Pilates Nosara, we are firm believers that Pilates is a great option for those new to exercise or looking for a low-impact alternative to traditional exercises. It makes a great choice for those with restricted mobility or seniors. So, join us as we discuss the run-down of how you can start Pilates reformer exercises and tips on how you can make the most of your workout.  

10 Best Pilates Reformer Exercises For Beginners

Long Stretch Series

This helps blend strength, flexibility, and stability by engaging your core and pressing the reformer carriage out to a long plank posture. You will have to maintain a plank position with your feet on the carriage and your hands on the footbar. While bringing the carriage back to the starting position, focus on your balance. Such Pilates reformer exercises improve your coordination and control and also strengthen your upper body. 

Elephant

This is a great Pilates reformer exercises for beginners as it helps in improving the spinal joints, shoulder strength, and overall stability. With your hands on the foot bar and your feet on the carriage, start with being in a plank position. Hold the carriage out while engaging your body and lifting your hips upwards toward the ceiling. Carrying on with the plank position requires you to maintain length through the spine while pulling the carriage back in.  

Knee Stretches

This exercise helps in enhancing balance and stability by working the abdominal muscles and hip flexors. With your feet on the carriage and your hands on the foot bar, start by being in a plank position for this one, too. Maintain an engaged core while drawing both knees to your chest, then extend your legs back to the plank position. While doing these beginner Pilates reformer exercises it is important to keep your movements under control and steady.

Chest Expansion

This helps by promoting alignment and good posture by focusing on the muscles of the chest, shoulders, and upper back. Squeeze in your shoulder blades, take a deep breath, and open your arms wide to the side, all while sitting tall on the carriage. Breathe out to resort back to the starting position while keeping your upper back and shoulders engaged.

Back Rowing Series

This is yet another common Pilates reformer exercises for beginners that encourages mobility and spinal extension while targeting the muscles of the arms, shoulders, and upper back. Sit upright on the carriage and take a deep breath to center yourself while extending your arms forward. As you draw your arms back, squeeze your shoulder blades together and breathe out to get back to the starting position. Keep your spine straight and long while doing these reformer Pilates exercises for beginners. 

Footwork

For footwork, you need to place your feet hip-width apart on the carriage, then use your body to drive the carriage away with control while exerting equal pressure through your feet. After that, go back to the beginning position smoothly and make sure you are in alignment and stable the entire time. Proper alignment is built through footwork, which also strengthens the legs. Moreover, these Pilates reformer core exercises for beginners also encourage core stability. 

Leg Circles

Leg circles work the lower body and core muscles while focusing on hip stability and mobility. With your legs stretched towards the ceiling while lying on the carriage, start deliberate circles with your legs while keeping your pelvis stable. Focus on your movement’s quality, and maintain an active core and a neutral spine. Change course to ensure an even development of your body.

The Hundred

One of the classic Pilates reformer exercises for beginners is the Hundred, as it improves breath control and stability while testing endurance and strength. Begin by lying on your back with your knees bent like a tabletop and your arms extended toward your feet. As you spread your legs at a 45-degree angle and raise your shoulders and head off the carriage, take a deep breath and release it. To reach 100 pumps, breathe in and out for five counts each while powerfully pumping your arms. 

Round Back

While sitting on the Reformer, with your back toward the box, round your spine and engage your abdominals into a C-curve as you exhale. Keep your back rounded while you articulate your spine in steps onto the train. After this, go back the other way to regain your beginning position. This helps in improving your mobility and spine articulation while strengthening the core. 

Flat Back

Similar to the round-back version, the flat back pays attention to keeping the spine neutral during the whole exercise. Using your body to keep your pelvic stable as you sit tall on the box, lean back while keeping your spine long. Get back to the upright position and focus on your spinal alignment and core stability. 

Additional Tips For Pilates Reformer Exercises For Beginners 

Consistency: Stay consistent with a regular schedule to see progress. Sticking to practice helps in improving overall fitness levels and building muscles. Aim for at least two to three sessions per week to maintain momentum.  

Listen To Your Body: Focus on how your body responds to various exercises. If you feel pain or discomfort, consult our professionals at Pilates Nosara and have them adjust the intensity of your workout plan. Avoid pushing through pain, as this can result in injury.  

Focus On Breathing: Proper breathing is vital in Pilates as it helps in enhancing the effectiveness of each exercise. It further helps in maintaining control, so practice controlled and deep breaths to stabilize your body and improve your overall performance. 

Set Realistic Goals: Begin with attainable goals and slowly increase the challenge as you gain confidence and strength. Setting small goals can help you stay motivated and track your progress effectively.

Mix It Up: Add some advanced Pilates reformer exercises to prevent monotony and ensure a balanced workout. Blend reformer Pilates with different types of exercise, such as strength training or cardio, for a well-rounded fitness regimen. By following these tips, you will enhance your Pilates reformer exercises for beginners and get better results. 

Concluding Thoughts

Reformer Pilates is a great way to build flexibility and strength and keep up with overall fitness levels. By starting with beginner Pilates reformer exercises and slowly progressing to more advanced routines, you can effectively enhance your health. Sticking to a proper technique and listening to your body are key to elevating the benefits of your exercise. So, what are you waiting for? Begin with your reformer Pilates journey today and start enjoying all the amazing perks it has to offer.