Home Workout Programs - A Guide Map to Health and Fitness Reformer Pilates – Use this Workout to Improve Flexibility and Balance

Reformer Pilates – Use this Workout to Improve Flexibility and Balance

Reformer Pilates Workout

Do you know about Reformer Pilates workout? In 2018, a study revealed that 11.82 percent of respondents aged 18 to 29 practiced Yoga and Pilates. This study shows that many people feel that Pilates adds value to their fitness. Pilates supports the spine and mid-section of the body. Use a reformers pilates workout to increase your athleticism and burn body fat.  Many people try Pilates on the mat, but the Reformer Pilates’ equipment provides the best results. Consequently, the machine forces your mid-section to work hard.

You can improve your athleticism by increasing your speed, endurance, power, flexibility, strength, and balance. Most people love speed, power, strength, and endurance but forget about flexibility and balance. Where would Michael Jordan, David Beckem, or Tiger Woods be without flexibility or balance? The athletes that we love the most do incredible things with superior flexibility and balance. Consequently, fatigue causes you to lose control of your body because of inferior flexibility and balance. A chain always breaks first at its weakest link.

Reformers Pilates engages the muscles and realigns the body in a way that improves your overall fitness. Many people with injured or weak backs use this type of workout for recovery. Reformers Pilates provides support and strength to the back muscles.  Perform warm-up exercises to engage your muscles before jumping into a pilates workout.

Reformer Pilates Workout

Reformer Pilates increases strength — particularly around the core, back, glutes, and thighs. It also improves flexibility, balance, focus, coordination, posture, and body alignment.

A Reformer Pilates workout assists in providing full motion to the body and enhances flexibility and strength. Use this type of workout to deal with dead muscles. Also, you can use it to address muscle pain related to muscle inactivity.

People above 65 can use Reformer Pilates to regain mobility and body control. It will eliminate the risk of losing control of your body at a certain point. Subsequently, Reformer Pilates engages your entire body.

With Reformer Pilates, you can improve your posture and agility. Many athletes use it to improve body control under situations that require them to jump, kick, catch, or throw.  Due to physical imbalance, many people go through posture problems, affecting their spine health. According to research, after eight weeks of Reformer Pilates, posture and balance improve.

Reformer Pilates Workout

For the best results, perform Reformers Pilates workouts at least three times a week.

Use Reformer Pilates to take your athleticism to the next level by toning your hips, thighs, abs, and back. This type of workout provides immediate results. Reformer Pilates challenges your body in ways that other exercises do not.

Reformer Pilates focuses on the core but requires multiple body systems to get through the workout.  If you must choose one workout to perform for your overall health and fitness, we suggest selecting Reformer Pilates. This type of workout engages almost every system in your body.

You may not know this, but Reformer Pilates can help you lose weight.  It exerts maximum pressure on your stomach to burn stored fat. After a few weeks, you will notice a difference in your stomach. Also, if you need to improve your shoulder strength, then use Reformers Pilates to get results. The shoulders stay engaged during most Reformer Pilates exercises. The back, glutes, and thighs receive a fair amount of attention from this type of workout.

Uses these four Reformer Pilates exercises to improve strength, flexibility, and balance:

Reformer Pilates - the frog

The frog focuses on core strength and proper muscle engagement. It improves athletic performance, back pain, injury recovery, weight loss, balance, bone density, and posture.

It’s a top-notch workout to bring strength to the legs and lower back. Use this workout to tone your legs and improve their posture. Before attempting this exercise, get comfortable by laying down on a Reformer Pilates machine.


Perform 3-sets of 5 reps at a beginner’s level.

Escalate it to 3 sets of 10 reps after 2-weeks.

Step-By-Step Execution:

Lay down on the mid platform opposite the foot bar. Keep your back straight to avoid injury or pulling of muscle.

Hang your feet in straps one by one and take a position like a frog laying on its back. Once you lock your legs and secure the belt, start moving your legs in an outward motion.

Stretch your legs in an outward direction, and your angle should be above the head. Stretch as much as you can without putting abnormal pressure on the mid-body. Release the tension and return to the frog position. At the time of stretching, keep a little bent to avoid rapid fatigue.

Reformer Pilates - stomach massage

The stomach massage exercise works the abdominals and “massages” the internal organs.

Try this workout to burn mid-body fat by attempting something more challenging. Along with the stomach, it also assists in toning the thighs as it involves force and stretching. The stomach massage exercise targets the glutes and the spine.


Perform 4-sets of 7 reps at a beginner’s level.

Escalate it to 5 sets of 7 reps after ten days.

Step-By-Step Execution:

Sit straight and comfortable on the platform’s edge. Keep your toes on the foot bar and hold the machine from the handle to provide your body stability. Get in position by curving your back and push your neck inwards.

Once you are comfortable in this position, take a deep breath and let your abs take all the pressure. Extend your legs and move your body backward to create maximum tension between the mid-body and legs.

Hold yourself in this position for about 10 seconds and return to the starting position by releasing all the pressure. Take a break for about 30 seconds before attempting the next set.

Reformer Pilates - footwork

Reformer footwork helps wake up and strengthen underused muscles throughout the legs, hips, and even abdominals. This movement also creates more joint strength throughout the lower body, translating into a better posture for the upper body.

Use this exercise to target your abs, calves, glutes, and hamstrings. It improves posture and maintains leg strength. Also, this exercise provides support to the upper body during other activities.


Perform 3-sets of 8 reps on the beginner’s level.

Escalate it to 4 sets of 8 reps after two weeks.

Step-By-Step Execution:

Relax your body during this workout and lie down on the platform. Keep your head and shoulders on the headrest to make an angle before exerting pressure.

Place your foot on the foot bar and bend your knees. Once you secure your position, start pushing your body away until your legs are straight. Hold your breath and position for about 5 seconds.

Return to the starting position by pulling your body towards the foot bar and repeat the process. During the workout, keep your shoulders and head in a comfortable place.

Reformer Pilates - knee stretch

Knee stretch focuses on strengthening the knees and improving the mobility of the legs.

Perform the knee stretch at the end of your workout. Don’t forget to concentrate on your posture as you perform this exercise. Knee stretch with Reformer Pilates will help you improve the fitness of your legs. The knees play a pivotal role in leg function and fitness.


Perform for 3-sets of 8 reps on the beginners level.

Escalate it to 4 sets of 8 reps after two weeks.

Step-By-Step Execution:

The knee stretch involves the stomach, so keep your back in a round position when performing this exercise. Get on your knees and keep your hands on the foot bar. Place your hands shoulder-width apart, spread your legs apart, and tuck in your neck.

Sit on your heels and make a round position with your spine. Keep yourself relax and take a deep breath before you stretch your body.

Lift your hips a bit and put pressure on the handle to push your body away from it. Remain in the same position and return to the starting point.

Reformer Pilates Workout

A reformer pilates workout can burn more than 250 calories and provide strength, flexibility, and balance.

Reformer Pilates addresses muscle athleticism that other workouts do not.  Flexibility, balance, and strength take a back seat to speed, power, and endurance in many people’s eyes. You need both to perform at your best.  You can perform multiple types of exercises with this workout, and it will keep you motivated and engaged.

As an added benefit, this workout also helps you to lose weight. Many older people use Reformer Pilate to regain youthful vigor. By focusing on your balance and coordination, you can control your body when performing sports. Injuries happen when you lose control of your body because of inferior balance, coordination, and flexibility.  Use Reformer Pilates to get in shape by gaining better control of your body during workouts.