Better abs, sleep and posture: ‘I tried reformer Pilates for a month and now I'm obsessed’
If you’re not a fan of bouncy HIIT workouts, running just isn’t your thing and you can’t get on board with yoga, we recommend giving reformer Pilates a go.
It’s everywhere right now, with a string of celeb devotees including Harry Styles, Adele and Jennifer Aniston, who rave about its many benefits, including improved balance, flexibility and core strength.
It’s becoming increasingly popular with people of all ages, with lengthy waiting lists for classes. According to one HFE survey, 70% of people would now choose Pilates over yoga.
To find out what all the fuss is about, I spoke to Jessie Blum, founder of Heartcore, a London-based chain of Pilates studios. I also committed to a month of weekly sessions to see if it made any improvements to my fitness. You'll find my full verdict below but here's why it's worth incorporating into your exercise regime.
What is reformer Pilates?
“Reformer Pilates has evolved from the exercise developed by Joseph Pilates in the early 20th century,” explains Blum. “The practice is designed to strengthen and tone the body while enhancing core and joint stability, flexibility and overall body awareness,” she says.
Unlike mat pilates, it’s performed on a specialist machine – the reformer – which uses springs for resistance to create a dynamic but low-impact full-body workout.
The reformer bed, complete with springs, straps, ropes and pulleys, does look a bit like an ancient torture device, but it doesn’t take long to get to grips with. Reformer classes often also include equipment such as resistance bands, Pilates balls, Pilates rings and light dumbbells.
What are the benefits of reformer Pilates?
Low impact: Reformer Pilates offers a full-body workout that’s gentle on the joints but is still extremely effective. “It’s perfect if you want to strengthen without strain, complement high-impact activities like running, or if you’re recovering from an injury,” says Blum.
Suitable for all fitness levels: According to Blum, it’s a misconception that you need to be ‘in shape’ to do reformer Pilates. The reformer is a highly versatile piece of equipment that allows you to tailor the resistance level to your abilities. As you progress and build strength, you can up the intensity.
Targets the core: “Reformer Pilates deeply engages your core, working the abdominal muscles and pelvic floor to build a foundation of strength and stability,” notes Blum. Given that one in three women will experience physical problems due to weak pelvic floor muscles, we should all be prioritising our pelvic health.
Builds strength: As we get older, we naturally lose muscle mass and strength (the official term for age-related muscle loss is sarcopenia). Focus on strengthening workouts, like reformer Pilates, can help counteract this. “With the resistance of the springs, you’ll build lean muscle and sculpt your body, targeting key areas like your arms, legs and core,” says Blum.
Improves posture: If you’re concerned about dodgy posture, you’ll be pleased to know reformer Pilates can make a difference. “By strengthening the muscles that support your spine, it helps improve your posture, counteracting the effects of long hours sitting down and encouraging an upright stance,” she explains.
Increases body awareness and mobility: “Each movement calls for focus, control and precision, which helps to improve balance, coordination and overall body awareness,” says Blum. The spring resistance also helps to improve flexibility and joint mobility, without the risk of overstretching, she adds.
Supports injury prevention: Blum explains that reformer Pilates can help support sustainable, long-term movement and prevent injuries. “The exercises address muscle imbalances and weaknesses, helping to strengthen, stabilise and reduce inflammation.”
What does the science say?
There’s plenty of research to back up the benefits of reformer Pilates. One study found that equipment-based Pilates can help with chronic lower back pain. Evidence also suggests that, when combined with a weight-loss diet, reformer can change your body composition, and it’s said to burn more calories than regular Pilates.
My reformer Pilates verdict
Though I wasn’t a complete reformer newbie ahead of my four-week challenge, I was still a bit apprehensive about getting started.
Would I remember how to use the machine? My core strength is pants – would I be able to keep up with everyone in class? Thankfully, I needn’t have worried – the instructors at Heartcore were super supportive, providing helpful tips to and encouraging words to ensure my form was on point and keep me motivated. I was also delighted to find the environment was non-intimidating, with people of all ages and fitness levels practising side by side.
Here are four key things I learnt.
It provides an excellent workout
While I’m used to explosive, high-energy classes which leave me dripping in sweat, my reformer sessions were no joke. The small, controlled movements (there was plenty of pulsing, squatting and crunching) left my whole body shaking, my heart racing and my core burning. It might be low impact but that definitely doesn’t mean it’s easy.
By week four, I began to see some solid progress. I found the ab exercises were easier as my core became stronger, and I also felt my calves and glutes were more defined.
It gets your endorphins going
Surprisingly, the Pilates sessions gave me a rush of endorphins I wasn’t expecting. I felt incredible and full of energy after class, without feeling exhausted and drained like I often do post-run.
I thought the hour-long classes might drag a bit, but they were extremely dynamic and engaging. Each one was completely different, with each instructor bringing their own flair to the session, so they weren’t repetitive and I never got bored.
It really does wonders for your posture
For me, tech neck is a major issue. I spend an embarrassing amount of time hunched over my laptop, but I found that Pilates helped ease muscle tension around my back and shoulders.
By working on my alignment and strengthening the muscles that support my spine, I’ve also noticed a difference in my posture – my neck feels less stiff, I’m standing taller, and I feel a lot lighter.
It’s great for the mind
Despite the punchy pace, Pilates is all about the mind and body connection, and you’re encouraged to focus on your breathing throughout the class. This helped me feel more zen, relaxed and in tune with my body.
Each slow, steady movement requires concentration, which makes the practice a bit meditative – there's no space for getting distracted and running through your to-do list in your head. I even noticed that I slept better after an evening reformer session.
After four weeks of consistent Pilates training, it’s safe to say I understand the hype. I put my body through a fair amount of stress with my usual high-impact classes, but I’ve learnt that I can still get in a rigorous, effective workout without sending my cortisol levels sky-high and ending up a sweaty mess.
The sessions are fun – I’ve challenged my body in completely new ways and I’m already reaping the physical and psychological benefits. The only downside? Reformer sessions are notoriously pricey, so I won’t be able to make it to class quite as often as I’d like.
Reformer Pilates kit to shop now
Reformer Ankle Gripper Sock (2 pack)
Enduro Sculpting 7/8 Leggings
£55.00 at bambooclothing.co.uk
Energy Longline Bra
Daydream Crew
Ultimate Short Sleeve Top
Flared Sports Leggings with SoftMove™
Reformer Pilates FAQs
How often should you do reformer Pilates?
Blum says two x one-hour sessions per week is ideal. “When you make the practice a regular part of your routine, you’ll start noticing real changes to your body, including greater strength, better posture and improved body tone,” she explains.
Who is reformer Pilates not suitable for?
“While it’s accessible to most, there are certain situations that require a little care and attention,” says Blum.
If you’re dealing with an injury, for instance, she recommends personal training sessions. “You’ll get a bespoke plan tailored to your needs, ensuring your workout purposeful, safe and effective as you work towards recovery,” she explains.
If you have a medical condition and you’re unsure whether refomer Pilates is right for you, consult a medical professional before getting started.
Is reformer Pilates okay while pregnant?
According to Blum, it's an excellent way to stay active during pregnancy. “With your doctor’s approval and the right modifications, you should be able to continue with group classes,” she says. Just be sure to let your instructor know you’re pregnant before the class begins.
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