Club Benefits
Pilates is one of those forms of exercise that divides crowds: as we Brits say, "It's like marmite, you either love it or hate it," and the same goes for reformer and mat Pilates.
But I think you just need a great routine to help you get started, and some patience, as I've learned over the years. If you can persevere, there are some serious health benefits of Pilates, including building strength, balance, posture, control and stability. My core has gone from pretty strong to pretty darn solid, too (but alas, I do not own a six-pack).
"Over the years, I've taught thousands of reformer Pilates classes, developed instructor training programs and worked alongside engineers to design reformers that support people at every stage of their fitness journey," says Yvette McGaffin, director of iFIT Pilates and founder of Reform RX.
"Here's the five-move reformer Pilates sequence I recommend to almost everyone."
As always, seek advice from a physical therapist, Pilates instructor, or relevant medical professional if you're unsure about an injury, health condition, or similar.
What are the Pilates exercises?
"One thing I've learned is that the most effective workouts aren't necessarily the most complicated," explains McGaffin. "They're the ones that combine strength, mobility, stability and body awareness in a way that feels purposeful and sustainable.
One of the reasons reformer Pilates has become so popular is that it delivers all of those benefits simultaneously. The reformer provides both support and resistance, allowing people to build strength while improving how they move."
McGaffin tells us that if she were introducing someone to reformer training or creating a short session that delivers maximum return, these are the five exercises she'd choose every time.
Ice breaker
"The Ice Breaker is one of my favorite reformer exercises because it teaches people how to connect their core, shoulders and hips while improving spinal mobility. It's the perfect way to prepare the body for movement," she says.
"Think about keeping the torso still and moving from the knees and hips. The goal is control, not range."
- Kneel facing the footbar with your hands shoulder-width apart.
- Glide the carriage away while maintaining a long spine and stable upper body.
- At full extension, gently drive the hips forward and squeeze the glutes, then draw the carriage back underneath you with control.
Platform lunge
"This movement develops strength through the glutes and legs while challenging balance and stability. It's one of the most functional movements on the reformer because it closely mirrors how we move in everyday life.
One of the features I love about the NordicTrack Ultra 1 is the split footbar design...One side of the footbar can be used as a support handle, helping newer users build confidence and stability while learning the movement before progressing independently."
- Stand with one foot on the platform and the other on the carriage.
- Lower into a controlled lunge while keeping most of your weight in the front leg, then press through the heel to return to standing.
- Remember to switch sides.
Wheelbarrow
"Wheelbarrow challenges the entire front body. It strengthens the chest, shoulders and deep core muscles while teaching the body to stabilize under load," says McGaffin.
"Keep a slight lift through the hips and imagine drawing your belly button toward your spine throughout the movement."
- Begin in a supported plank position with your hands on the platform.
- Keeping the body in one long line, glide the carriage away, then pull it back underneath you without changing the shape of the body.
Pendulum sweep
"The glute muscles are some of the most important muscles in the body for strength, stability and healthy movement patterns. The Pendulum Sweep is one of my favorite ways to target them because it isolates the hip while challenging control and alignment.
Focus on keeping the movement smooth and controlled rather than lifting the leg higher. The goal is to feel the work coming from the glute rather than the lower back."
- Lie on your side with the lower shoulder supported and the top foot placed into the strap.
- Keeping your leg long and slightly in front of the body, lift and lower the leg in a controlled arc while maintaining a stable pelvis and strong core connection.
Feet in straps
"I often finish sessions with Feet in Straps because it combines mobility, flexibility and control. After the body has worked hard, it provides an opportunity to mobilize the hips, lengthen the legs and down-regulate the nervous system.
Move slowly and focus on quality rather than range. The combination of controlled movement and breathing is where many of the benefits come from."
- Place both feet into the straps and perform controlled push-downs and circle variations while maintaining a neutral pelvis and steady breathing.
Why these 5 exercises work so well together
"This sequence reflects how I think great Pilates programming should work, explains McGaffin.
"We start by connecting to the core and spine, build strength through the legs and upper body, challenge stability and control, then finish by restoring mobility and creating a sense of ease in the body.
Most forms of exercise improve one thing well: strength, endurance, or cardiovascular fitness. What I love about reformer Pilates is that it brings all those elements together while helping you move better."
McGaffin tells us that the final move is one of her top ways to finish a session, as it allows people to slow down, gently mobilize the hips, improve flexibility and move toward recovery.
We start by connecting to the core and spine, build strength through the legs and upper body, challenge stability and control, then finish by restoring mobility and creating a sense of ease in the body.
"When we designed the Ultra 1 Reformer (featured), I spent a lot of time thinking about how I wanted people to feel when they trained. Not just stronger, but more capable. More confident in their bodies. More connected to the way they move," she adds.
A reformer routine worth its salt won't ask you to choose between strength, mobility, stability, or flexibility. "Done well, it develops all of them together. These are the five exercises I'd choose to deliver exactly that."
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