How To Practice Reformer Pilates At Home Without A Studio

Can you really do a Pilates workout at home? Is it effective? Can you lose weight doing online Pilates? If these thoughts are nagging at you, then this article is for you. 

In this article, we are answering these questions for you. Even though there are a lot of benefits that you can get by performing these exercises in group settings, you can also make them effective at home. The best part? You do not really need a reformer machine or much equipment. 

The aim of these exercises is to focus on breath, form, and core work, allowing you to incorporate some of those more challenging and powerful movements at home easily. All you need is a mat and Pilates Nosara’s online Pilates program, and you’re all set to go. Below are 10 effective at-home exercises inspired by classic Reformer moves. 

 

Exercises For Reformer Pilates At Home 

Rowing Back (Resistance Band)

This upper-body workout mimics the Reformer exercises. You have to follow the steps below for this Pilates workout at home.

1. With your legs extended forward, sit tall, holding a resistance band looped around your feet.
2. Pull the band handles toward you and keep your elbows near your torso
3. Release slowly and repeat for 10 to 12 reps

 

Footwork (Resistance Band Version)

This classic Reformer exercise engages your core and strengthens your legs. You can talk to our pilates teachers if you have any questions regarding this movement. 

1. Sit on the mat with your legs extended straight
2. Place a resistance band around your feet and hold the ends with your hands 
3. Press your feet forward against the resistance band as if you are pushing off a foot bar
4. Slowly return to the beginning position 
5. Repeat for 10 to 12 reps

 

Side-Lying Leg Lifts (Magic Circle Or Resistance Band)

This Pilates workout at home is ideal for strengthening your outer glutes and thighs while enhancing stability. 

1. With your legs stacked, lie on one side.
2. Loop a resistance band around your thighs or place the magic circle between them.
3. Lift your leg against the resistance band and slowly lower it
4. Perform 12 to 15 reps on each side. 

 

The Hundred (Mat-Based)

This core-strengthening exercise in both mat and online Pilates Reformer classes helps in making your body flexible and strong. For this, you have to,

1. Lie on your back with your legs raised to a table-top position
2. Extend your arms by your side and lift your shoulders, neck, and head off the mat. 
3. Pump your arms up and down while inhaling and exhaling for five counts each.
4. Continue for about 10 breaths (or 100 pumps)

 

Plank Pike (Sliders)

This mimics the Reformer pike exercise and strengthens your body. 

1. Begin in a plank position with sliders under your feet
2. Engage your body to slide your feet toward your hands
3. Lift your hips into a pike position
4. Slowly return to the plank position
5. Perform 8 to 10 reps.

 

Bridge Press (Resistance Band)

Targets hamstrings and glutes while imitating Reformer bridge work.

1. Lie on your back with your feet flat and knees bent on the floor
2. Place a resistance band around your thigh just above your knees
3. Lift your hips into a bridge position while pressing outward against the band
4. Slowly lower down and repeat this for 12 to 15 reps

 

Chest Expansion (Resistance Band)

An excellent exercise for reformer Pilates at home that you can practice to strengthen your upper body. For this, you have to:

1. Kneel on your exercise mat with a resistance band tied up behind you
2. Hold the band handles at your shoulder height in both hands 
3. Pull the band backward while expanding your chest, keeping your elbows straight
4. Slowly return to start, and continue for 8 to 10 reps. 

 

Elephant Stretch (Chair Or Table)

The Reformer routines inspire this stretch-focused exercise. For this, you need to: 

1. Stand with your hands firmly placed on a table edge or sturdy chair
2. Step back into a dog position with straight legs
3. Engage your body while shifting into a plank position
4. Return to the start and repeat for 8 to 10 reps

 

Leg Circles (Towel Or Sliders)

This exercise helps by engaging your body and improving your hip mobility. 

1. Lie on your back with your leg extended toward the ceiling
2. Use your body to draw small circles with your raised leg
3. After 10 reps, switch the directions
4. Repeat this on your other leg

 

Roll-Up (Mat-Based)

This classic mat exercise replicates spinal articulation from the Reformer. 

1. Lie flat on your back with your arms stretched overhead
2. Slowly roll up on your vertebra one at a time until you reach a seated position
3. Slowly reverse the motion to roll back down 
4. Perform 6 to 8 reps

 

Tips For Pilates Workout At Home

The Pilates teachers at Pilates Nosara offer on-site and online sessions for fitness enthusiasts. If you want to elevate your experience of working out at home, here are some tips:

• Follow An Online Pilates Program: Many platforms offer guided Pilates sessions personalized for home practice without fancy equipment. You can get this experience by reaching out to our expert instructors at Pilates Nosara. 
• Designate Your Space: Choose an area with a spacious room to stretch out fully. Use an exercise mat for stability and comfort during floor exercises. 
• Focus On Form: Proper alignment is the key in Pilates. Record yourself or use mirrors to make sure you maintain the correct posture while exercising. 
• Use Props: Sliders, resistance bands, towels, or even household items like books can substitute some of the equipment required for Pilates.

 

Concluding Thoughts!

You can perform Pilates workout at home using simple props like sliders, common household items, and resistance bands instead of expensive equipment like a Reformer machine. With the exercises we discussed above, you can improve your flexibility, build strength, and enhance your overall body awareness, all from the comfort of your home. Whether you are new to Pilates or looking for ways to deepen your practice without stepping out for in-studio sessions, then all you need to do is enroll yourself in online Pilates reformer classes at Pilates Nosara. Our professional instructors offer everything you need to step into your journey toward better fitness and health.