While some fitness trends linger for a certain period before dying off, some prove their worth by becoming a staple. Reformer Pilates is an excellent example of a fitness practice that has stood the test of time. You may have seen one of the peculiar apparatuses in a studio designed with springs and straps and wondered, What on earth is that? Strapped to the device, one may feel as though they were fitting into medieval torture equipment. But the truth is far from that—it is geared to assist you in moving better, restoring balance, feeling stronger and better in your body.
This article is designed to explain what Reformer Pilates is, how it works, how it is different from mat Pilates, and what the benefits of the practice are. By the end, you should have an understanding of whether it aligns with your personal fitness goals.
How Does the Pilates Reformer Work?
Reformer Pilates is an approach to physical activity performed on a Pilates reformer machine. Joseph Pilates designed it in the early 1900s. Although the design has undergone modernisation, the essential concepts have not changed. With the Reformer, springs are used to provide push-and-pull resistance of varying degrees. In contrast, in mat Pilates, resistance is solely body weight.
The Reformer takes the shape of a low, narrow bed with a sliding platform, known as the carriage, on top of it. The carriage is mechanically linked to springs of different resistivity forces, as well as straps and pulleys. Throughout the sessions, one can lie down, sit, kneel, and even stand on the carriage while undertaking varying exercises for different muscle groups. The Reformer’s design allows for more diverse movements than a mat, which is an advantage.
Reformer Pilates can build both strength and flexibility at the same time. This attribute is somewhat hard to achieve. While some exercises target the core, others aim to increase the muscle length, balance, and posture. The exercises can be performed in a progressively gentle manner, making the skill level irrelevant, as the range spans from complete novices to elite-level sports athletes.
How Does the Pilates Reformer Function?
The Pilates Reformer comprises a unique blend of resistance training and the development of stability and balance. The springs under the carriage of the Reformer can be adjusted to a certain level of resistance based on the strength and experience of the user. Consequently, the machine can be used for rehabilitation for a post-injury individual or a serious workout for someone who is used to exercising.
The support of the moving carriage optimally engages the core muscle group, and the user is required to balance while performing various movements. The use of straps and pulleys effectively achieves the targeted exercises for the upper and lower muscles of the body, even in a simultaneous manner. In contrast to gym equipment that works to isolate part of the body, the Reformer encourages full-body movement.
This is not to say that Reformer Pilates workouts are aimed a light resistance and faster movements. Control, slowness, and precision are the missing elements in most workouts. This is also the reason why most physiotherapists promote it for injury prevention and rehabilitation. It helps develop methods of efficient movement, which is a mindset that should also be adopted in the course of everyday activities.
Reformer Pilates vs. Mat Pilates
Many people ask us if Reformer Pilates is simply an upgraded version of Mat Pilates. This is a misconception; even though it is still a form of Mat Pilates, it offers a different experience. Mat Pilates is an exercise class that focuses on using body weight in exercises, performed on the ground. Mat Pilates is very user-friendly, requiring very little equipment, and is perfect for someone beginning to build core strength and stability.
Reformer Pilates is simply the more advanced version of Mat Pilates. It incorporates the use of resistance training. With the use of springs, a trainer can do a move that they would not ordinarily be able to do due to a lack of strength, or the exercise can be intensified for someone more advanced. For example, a basic Roll-Up, which is done on a mat, can be very easy and needs no support. At the same time, on a reformer, one can get support in achieving the motion. On the other hand, one can easily decrease the intensity of leg exercises and do more of them. If she is using the Reformer, the springs can provide extra challenge to increase the difficulty level.
The Reformer offers a greater range of movements, including advanced exercises that utilise springs. Additionally, it provides a variety of advanced exercises that can be performed on the Reformer. This change of exercises is what many people prefer over class-only classical Pilates. Both styles of classical Pilates and Reformer focus on improving strength, flexibility and maintaining good posture. However, with more advanced exercises, the Reformer feels like one is doing a more complete class, or a more full-body workout.
Advantages of Reformer Pilates
While the Reformer Pilates’ distinct exercises may seem the primary reason for its growing popularity, the primary reason is the wide array of benefits for both the body and the brain. One prominent recent development is the increase in strength, not only in the core but in the entire body. The Reformer Pilates’ springs exert muscle tension that body weight exercises cannot achieve. Because multiple movements are coordinated together, the complex exercises result in the activation of several muscle groups, ensuring muscle balance instead of overuse of targeted zones.
An additional increase is the improvement in posture. In today's society, where constant phone use and office jobs are prevalent, bad posture has become an epidemic. Reformer Pilates focuses on body alignment and teaches various techniques for body positioning during exercises and daily activities. In the long run, over time, there is reduced tension in the shoulders and the back.
Another improvement is the increase in flexibility. The Reformer Pilates exercises are not static. Rather, they are characterised by flowing movements that engage the muscles and strengthen them at the same time. This innovative method is the best option for people who have stiffness in their bodies or have restricted mobility.
Additionally, individuals with arthritis, injuries, or those who prefer low-impact training will appreciate how reformer Pilates offers a protective and gentle approach, tailored to support those with arthritis and injuries. Protection of the joints will surely be appreciated. Athletes tend to appreciate gentle training as well and find the most benefit with the gentlest exercise, complementary to high-intensity sports.
Lastly, the mindfulness component with the body is also important. Pilates is similar to yoga in the sense that both require breathing, deep focus and concentration. This meditative state helps relieve stress and provides a sense of tranquillity, enhancing the benefits to both mental and physical health.
Is Reformer Pilates Right for You?
Whether reformer Pilates is effective or beneficial for you is subjective and depends solely on your goals and personal preferences. Beginners will appreciate the supportive nature of the springs, which will help them learn the fundamentals, unlike mat Pilates. For someone more advanced, such as an athlete or someone experienced with the gym, there will be focus and new challenges in developing functional strength, coordination, and endurance.
Reformer Pilates is incredibly useful for allowing movement without unnecessary strain. Unlike other forms of exercise that include a fixed sequence of movements for each session, reformer Pilates classes have dynamic, unique content for each session. The only real downside is the price—due to the equipment and the smaller group sizes, reformer classes tend to cost much more than mat classes. Many people, however, believe the investment is worth it due to the variety of results obtainable.
Final Thoughts
Reformer Pilates is often misunderstood and perceived as difficult, but its popularity is largely due to the ease of execution. Little to no unmatched strength, flexibility, and balance can be obtained from other exercises, such as arm Pilates. The ability to strengthen posture, recover from an injury, or add something novel to your exercise routine is a reason why replacing REST is incredibly effective and novel for a performer in Pilates.
It is advisable to take the maiden session with an open mind, wearing comfortable, close-fitting sports wear. You may be surprised by the amazing results and satisfaction that the novel exercises of Pilates can provide.