If you’ve ever felt “the burn” during an exercise, you know how good it feels to work your body—and how tough it is to push through at the same time. The satisfaction of tackling new challenges in Pilates classes can be thrilling, and your body will thank you for it.
Here are some of our favorite reformer exercises that anyone can try.
Side Box Abs
Using the reformer to do sideways-oriented exercises can really ramp up your workout routine. For many pilates classes, side box abs present a significant challenge to the core—and that’s a good thing! You’re building stability and strength with every second you can keep going.
Worried about how you’ll fit on the reformer for this exercise? Thankfully, this is very adaptable. For instance, if you’re over about 5’8”, the box will probably be more comfortable if placed over the shoulder blocks instead of in front of them.
How to do Side Box Abs
Facing sideways, sit on the short box and tuck your knee up in front of you to line up with the edge of the box. Hook your other foot underneath the foot strap, stack your hips, then get ready for the burn!
There are many variations of oblique exercises you can do using the side box—you might stretch out sideways and reach to the ground, then pull yourself back up towards the ceiling, or you might twist to the floor and back to facing the side. No matter which way you choose, be sure your foot is securely affixed in the foot strap for safe support.
Pilates “Burpees”
Burpees are full-body exercises that help to build stability by using your muscles in large groups and leveraging your own body weight.
How to do Burpees
Set the reformer to the spring determined by your pilates class instructor. You will first start in a squat standing on the reformer bed, then stand all the way up, then squat back down. Then you will reach forward and grasp the footbar. From there, you will push into a plank.
Then, do a pushup on the bar before bringing the carriage back toward you. Repeat the process. A reformer burpee is much slower than a typical burpee, and no jumping is involved! This makes it more accessible for participants, and it serves as a full-body exercise.
Lunges
Lunges work large muscle groups as well, which is why they can feel so intense! Everything from the core downward gets a great workout here. This is great for your knees, ankles, and hips, providing more stability that can protect you from injury, especially as you age.
How to do Lunges
There are many variations of lunges, so you’ll be doing something a little different all the time. For a basic lunge, you’ll be using the movement of the reformer carriage to separate your legs and maintain stability.
Of course, there are many ways to lunge: standing on the floor with the other foot against a shoulder block; in higher levels, standing with the front foot on the footplate and the back foot on the reformer bed, and so many more!
Side-Lying Exercises
Plenty of Pilates exercises are conducted when lying down: Leg circles, footwork, supine hands in straps, side-lying, and many more!
How to do Side-Lying Exercises
In most cases, you will be lying on your side on the reformer bed (other options include laying on top of the long box or propped up on your elbow). These exercises were originally created for pregnant women who could not lie on their backs for extended periods of time.
They’re most common with the top foot in the strap but can also be done by pushing off the footbar, off the jumpboard, or in a mat variation with a band around your thighs.
It’s an intense way to target the tiny muscles of your glutes! Some side lying variations include: bicycle circles, motorcycle kicks, straight leg sweeps, and more!
The Hundred
Few Pilates exercises are as notorious as The Hundred. Performing this form correctly requires significant core strength, and many instructors understand that if you’re just starting, you might not have the endurance just yet. That’s why they might sometimes break the exercise into two sets of 50 counts instead of one continuous count of 100.
How to do “The Hundred”
Lie on your back and lift your legs into tabletop. Then, while keeping your legs in the air, raise your torso into a crunch.
Hold this position for 100 counts and beat your straight arms (for more arm work the instructor may have your hands holding the straps), reaching your fingertips toward the front of the room (or however many your instructor suggests), but remember to use your core to hold yourself up, not your neck!
The Teaser
The Teaser is similar to the Hundred in that it requires a lot of core strength from the abs. In this exercise, participants are encouraged to squeeze their legs together to increase how well the abdomen can exert force. Multiple variations of this exercise are possible!
How to do “The Teaser”
First, create that 90 degree bend with your legs (tabletop) and reach your hands to the ceiling. Then, rise with your torso and bring your arms down until they are parallel with your legs (reaching to the front of the room) and hold this position. In this pose, you should be balancing on your sit bones while your core keeps you stable.
Remember not to use your neck! It can be tempting to strain forward, but engage your core rather than leaning with your neck and shoulders. After you have paused in the upright position, slowly roll down and return your back to the mat without changing the position of your legs.
You can do this exercise repeatedly to really engage the core. There are also many variations, such as adding an extension with your legs, holding straps in your hands to add arm work or support, and more!
Try Pilates Classes to Find Your Favorite Exercises
Pilates classes are a highly varied type of exercise, and even if you’re a beginner, there are a lot of possibilities at all skill levels and abilities. While we know from experience how tough some of the exercises mentioned here can be at first, we love them for how much they strengthen the body and provide an exciting challenge.
Consider giving Pilates classes a try for yourself to find the exercises you enjoy the most—because the best kind of workout is the kind you’ll keep doing! Contact RTR Pilates to sign up for a beginner class.
