How to Use the Pilates Reformer

What the Reformer Is

The Pilates Reformer is a spring-based resistance machine designed to build strength, control, mobility, and body awareness. The goal is controlled, precise movement — not speed or maximum load.

Main Parts

• Carriage – the moving platform you lie, sit, or stand on
• Springs – provide resistance (more springs = heavier)
• Footbar – pushed with feet or hands
• Straps & Ropes – used for arm and leg work
• Headrest & Shoulder Blocks – support alignment and safety

Spring Resistance Basics

• Heavy (3–4 springs): leg work, standing exercises
• Medium (2 springs): arm work, presses, rows
• Light (1 spring): core control, precision exercises

If the carriage slams or feels unstable, the spring setting is too light.

Correct Body Setup (Neutral)

• Spine in its natural curve (not flat, not arched)
• Ribs down, core gently engaged
• Shoulders relaxed, neck long
• Pelvis level unless the exercise specifies otherwise

Movement Rules

• Initiate from the core
• Control the carriage out and back
• Never let the carriage slam
• Do not lock joints

Breathing

• Inhale to prepare
• Exhale on effort

Safety

• Set springs before starting
• Stop if you feel joint pain
• Muscle fatigue is normal — sharp pain is not