Beginner Reformer Pilates Workout
A full-body reformer session of 8 exercises at beginner level. It opens with a warm-up, moves through the main work, and finishes with a stretch.
The sequence
- 01Footwork: Toes, Arches, Heels10 reps each position3-4 springsPress out and return with control in each foot position.
- 02Hundred Prep10 breath cycles2 springsPreparation for the hundred exercise
- 03Leg Circles5 each direction1 springSingle leg circles using straps
- 04Frog8 to 10 reps1-2 springsLegs in straps, parallel feet
- 05Short Spine8 to 10 reps2-3 springsRolling movement with legs in straps
- 06Stomach Massage Round8 to 10 reps3 springsSeated facing footbar, rounded back
- 07Pulling Straps8 to 10 reps1-2 springsBasic arm work with straps
- 08Mermaid3 each side2 springsSide stretch seated on carriage
Who this is for
It suits people who are new to Pilates or returning after a break. Move slowly, and stop any exercise that causes pain.
What you need
You need a reformer. Spring settings are a starting point; adjust them to your machine and your body.
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