9 Pilates Reformer Exercises For A Full-Body Workout

Experience total body alignment and flexibility — why consider reformer Pilates for a full-body workout

Whether you’ve watched Pilates reformer training on TikTok or been researching new ways to train, there’s a reason why more and more people are falling in love with reformer Pilates. Here are some of the benefits of using reformer Pilates for a full-body workout:

• Top-to-bottom muscle engagement — Pilates reformer exercises are designed to work multiple muscle groups simultaneously. This maximises your performance efficiency and ensures no part of the body is neglected. The movements are also structured to promote balanced muscle development, which can help prevent injuries and enhance overall strength.
• Better flexibility and posture — One of the major benefits of reformer Pilates is its focus on flexibility and alignment. During your next class, pay attention to how supported your muscles feel as you work through your routine. Pilates reformer exercises stretch and lengthen muscles, improving flexibility and promoting better posture. This perk is particularly beneficial for those who spend long hours sitting or working at a desk.
• Improved core strength and stability — Any fitness junkie knows that a strong core is the foundation of a strong body, ready to take on whatever daily life throws at them. Pilates reformer exercises are well known for engaging and strengthening the deep abdominal muscles. A strong core also means a supported spine, which can minimise back pain and prevent injury.
• Enhanced mind-body connection — Pilates is all about controlled, mindful movements, which encourage a strong mind-body connection. You may also find yourself using this mindfulness outside your workout to improve concentration and reduce stress.

Our favourite Pilates reformer exercises that deliver a full-body workout

Gearing up for your first reformer Pilates class? We’ve jotted down our top nine favourite Pilates reformer exercises you may hear your instructor mention in your next session:

1. Foot series/Footwork — targets quadriceps, hamstrings, calves and glutes

The footwork series is a staple in Pilates reformer workouts. This movement involves lying on your back with your feet placed on the footbar. This series typically includes variations such as parallel, V-position and heels on the bar. Each variation targets different parts of the lower body, promoting strength and stability.

2. The Hundred — targets abdominals, shoulders and arms

The hundred is a classic Pilates reformer exercise that sets your core on fire. Lying on your back with legs in tabletop position or extended, you pump your arms up and down while maintaining a strong core connection. This exercise is excellent for building endurance and strength in the abdominal muscles.

3. Leg Circles — targets hip flexors, abdominals and inner and outer thighs

Leg circles are performed by lying on your back with one or both legs extended towards the ceiling. Using the reformer loop straps, you create controlled circles with your legs. Given the impressive range your legs will take, this movement enhances hip mobility and strengthens the core and leg muscles.

4. Long Stretch — targets shoulders, triceps, abdominals and glutes

The long stretch series involves a plank-like position on the reformer, challenging the upper body and core. Movements such as the long stretch and down stretch are designed to work on stability, strength and endurance. The long stretch series is excellent for those looking to enhance their overall body strength and improve their stability.

5. Pike — targets abdominals, shoulders, arms and back

The Pike movement is a great way to challenge your core strength and stability while targeting your shoulders, arms and back. To perform a Pike, start in a plank position on the reformer. Engage your core and lift your hips towards the ceiling to form an inverted “V,” then return to the plank.

6. Knee Stretch Series/Kneeling Ice Breaker — targets quadriceps, hamstrings, glutes and abdominals

This series includes variations such as round back, flat back and knees off. Performed in a quadruped position with knees on the carriage, these exercises target the lower body and core — excellent for building strength and stability in the legs and glutes.

7. Arm Circles/Mid Back Series — shoulders, triceps, chest and back

Similar to leg circles, arm circles are performed using the reformer straps while sitting or standing. By creating controlled circular motions with your arms, you strengthen and stabilise the upper body. This exercise is excellent for those wanting to improve their shoulder mobility and upper body strength.

8. Short Box Series/Seated Ab Crunches— targets abdominals, obliques and lower back

The short box series involves sitting on the reformer box and performing movements like the round back, flat back and side to side. These exercises focus on the core and obliques, promoting a strong and stable midsection that will continue to support you even after you leave your reformer Pilates class.

9. Long Spine Sequence — targets abdominals, glutes, hamstrings and lower back

This exercise involves lying on your back with your feet in the loop straps and lifting the hips off the carriage. By rolling the spine up and down, you engage the core and glutes while promoting spinal mobility. This movement is great for relieving tension and improving flexibility.

KX Pilates — your home for total mind-body wellness

With a commitment to personalised instruction and a supportive community, KX Pilates is your go-to studio for beginning or continuing your Pilates journey. We’ve taken our love for Pilates nationwide, offering more than 100 studios across Australia filled with passionate and experienced trainers.

At KX Pilates, we’re well-known for our innovative Pilates reformer courses, blending traditional Pilates techniques with modern fitness principles to give you a dynamic full-body workout every time. Discover the transformative power of Pilates reformer exercises for yourself, and book your first class with KX Pilates today. Or, to learn more about our Pilates reformer courses, please contact us today by filling out an online enquiry form.