A Pilates reformer machine uses springs, a moving carriage, straps, a footbar and other adjustable components to create resistance during Pilates exercises.
Unlike mat Pilates, where your body and gravity provide most of the resistance, a reformer allows you to work against adjustable spring resistance while controlling the movement of the carriage.
This makes the reformer a versatile piece of Pilates reformer machine equipment for strength, core stability, mobility, coordination and body awareness.
If you have never used a reformer before, understanding how the machine works can make your first class feel much more approachable.
At Carrieʻs PIlates we have our own Patent-Pending customized Pilates Reformer, known as Carrieʻs Transformer.
What Is a Pilates Reformer Machine?
A Pilates reformer is a piece of exercise equipment designed to support controlled Pilates movements.
The machine has a long frame with a moving carriage. Springs connect the carriage to the frame and create resistance. A footbar and straps provide additional ways to position the body and perform exercises.
Reformer exercises can be performed:
Lying down
Sitting
Kneeling
Standing
Facing the footbar
Facing away from the footbar
Using the hands or feet with straps
Because the equipment is adjustable, exercises can be modified for different experience levels and training goals.
How Does a Pilates Reformer Work?
The basic principle is simple:
You move the carriage against spring resistance while maintaining control of your body position.
The springs resist the movement of the carriage. Depending on the exercise, they can also provide assistance.
Your hands, feet or other parts of the body interact with the footbar, straps or carriage.
This combination allows a single piece of equipment to support many different exercises.
The Basic Reformer Movement
A typical reformer exercise involves:
Setting up the equipment.
Choosing the appropriate spring resistance.
Positioning your body.
Moving the carriage or limbs.
Controlling the return movement.
Maintaining alignment and breathing.
The goal is not simply to move the carriage back and forth.
Controlled movement is an important part of reformer Pilates.
What Are the Main Parts of a Pilates Reformer?
Understanding the equipment can make your first reformer class easier to follow.
Reformer Part | Primary Purpose |
|---|---|
Carriage | Provides the moving surface for exercises |
Springs | Create adjustable resistance and support |
Footbar | Provides a stable surface for the hands or feet |
Straps or ropes | Allow different arm and leg exercises |
Shoulder rests | Help stabilize the body during certain exercises |
Headrest | Supports the head and neck |
Frame | Provides the structure on which the carriage moves |
Each component works with the others to create different exercises and movement patterns.
What Does the Reformer Carriage Do?
The carriage is the padded platform that moves along the frame.
When you push or pull against the footbar, straps or other surfaces, the carriage moves.
The springs then resist that movement.
Learning to control the carriage is an important part of reformer Pilates.
Instead of allowing the carriage to move freely, you learn to control both the outward movement and the return.
That can make even relatively small movements challenging.
How Do Reformer Springs Work?
Springs create the resistance used during many reformer exercises.
Different spring combinations can change how an exercise feels.
Depending on the movement, springs can:
Increase resistance
Reduce resistance
Provide support
Help control the carriage
Change the difficulty of an exercise
More resistance does not automatically mean a better workout.
The appropriate spring setting depends on the exercise, your experience and the movement you are trying to perform.
Beginners should learn spring settings from an instructor rather than choosing resistance based only on how difficult it feels.
What Does the Footbar Do?
The footbar is a padded bar attached to the reformer frame.
It can provide a stable surface for your feet or hands during different exercises.
One common beginner exercise is footwork, where you lie on the carriage and press the feet against the footbar to move the carriage.
The footbar can also be adjusted to different positions depending on the exercise and equipment design.
What Are Reformer Straps Used For?
The straps or ropes connect to the reformer and can be used with the hands or feet.
They allow you to perform exercises that would not be possible using the footbar alone.
For example, straps can be used for:
Arm exercises
Leg exercises
Core movements
Hip work
Coordination exercises
Controlled stretching
The straps also provide another way to work against spring resistance.
How Does Reformer Pilates Build Strength?
Reformer Pilates uses spring resistance to challenge muscles during controlled movements.
Depending on the exercise, the reformer can target the:
Legs
Glutes
Core
Arms
Shoulders
Back
Hips
Because resistance can be adjusted, the same piece of equipment can be used for different levels of training.
The goal is not simply to lift as much resistance as possible.
Pilates places an emphasis on controlled movement, alignment and body awareness.
How Does a Reformer Challenge Your Core?
Many reformer exercises require you to stabilize your torso while your arms or legs move.
For example, your legs may move the carriage while your torso remains controlled.
This creates a challenge for the muscles involved in trunk stability.
Core work on a reformer is therefore not limited to traditional abdominal exercises.
The core can be involved while performing exercises for the legs, arms and entire body.
Can a Reformer Help With Flexibility and Mobility?
Reformer exercises can combine controlled movement with stretching and strengthening.
The equipment can provide support while you work through different ranges of motion.
Depending on the exercise, reformer Pilates may help you develop:
Movement control
Mobility
Flexibility
Coordination
Body awareness
Balance
Your range of motion should always remain comfortable and appropriate for your ability level.
Why Is Reformer Pilates Considered Low Impact?
Reformer Pilates is generally considered a low-impact form of exercise because it does not rely on repeated jumping, running or other high-impact movements.
The carriage and springs provide resistance while the exercises are performed in a controlled way.
This makes reformer Pilates an option for people who prefer resistance training without repeated high-impact movement.
However, low impact does not mean low intensity.
A well-designed reformer workout can still challenge your muscles and cardiovascular system.
What Are the Benefits of Pilates Reformer Workouts?
Reformer Pilates can support several areas of physical fitness.
Full-Body Strength
Spring resistance can challenge multiple muscle groups during a single workout.
Core Stability
Many exercises require you to stabilize your torso while controlling movement elsewhere in the body.
Movement Control
The moving carriage encourages you to pay attention to how you start, control and finish each movement.
Flexibility and Mobility
Some exercises combine strengthening with controlled movement through different ranges of motion.
Balance and Coordination
Managing the carriage, springs and body position can challenge coordination and balance.
Body Awareness
Reformer work encourages you to pay attention to alignment, breathing, positioning and muscle engagement.
How Should Beginners Use a Pilates Reformer?
If you are new to reformer Pilates, start with the fundamentals.
You do not need to know how to operate every part of the machine before your first class.
An instructor can help you learn the equipment and understand how the different components work.
1. Learn the Equipment
Before starting, learn how to adjust:
The footbar
Springs
Headrest
Straps or ropes
Carriage position
Equipment settings can vary, so follow the instructions for the specific reformer you are using.
2. Start With Foundational Exercises
Beginner reformer exercises may include movements such as:
Footwork
Basic bridging
Controlled arm movements
Simple core exercises
Foundational leg exercises
These movements can help you understand how the carriage and springs respond to your body.
3. Focus on Alignment
Pay attention to your:
Spine
Shoulders
Hips
Knees
Feet
Good alignment helps you maintain control and perform exercises with greater awareness.
You do not need to force your body into a position that feels uncomfortable.
4. Control the Carriage
Avoid letting the springs pull the carriage quickly back into position.
Instead, focus on controlling the movement in both directions.
This is one of the fundamental skills of reformer Pilates.
5. Coordinate Your Breathing
Pilates incorporates purposeful breathing with movement.
Steady breathing can help you maintain focus and coordinate your movements.
Your instructor can provide specific breathing cues depending on the exercise.
What Are Common Pilates Reformer Mistakes?
Beginners sometimes focus on completing an exercise instead of understanding how to perform it.
A few common mistakes include:
Using Too Much Spring Resistance
More resistance is not automatically better.
Too much resistance can make it harder to maintain control and alignment.
Moving Too Quickly
Fast carriage movement can reduce control.
Focus on smooth, deliberate movement instead.
Ignoring Alignment
Pay attention to your instructor’s cues about your spine, hips, shoulders, knees and feet.
Holding Your Breath
Try to maintain steady breathing instead of holding your breath during challenging movements.
Attempting Advanced Exercises Too Soon
Some reformer exercises require familiarity with the equipment and a strong foundation in movement control.
Build your skills gradually.
Is a Pilates Reformer the Same as a Pilates Transformer?
No. A traditional Pilates reformer and a Pilates Transformer are related types of Pilates equipment, but they are not necessarily the same machine.
The term Transformer can refer to equipment designed with additional adjustable features or configurations. The exact design depends on the manufacturer or studio.
A traditional reformer generally includes:
A moving carriage
Springs
A footbar
Shoulder rests
Straps or ropes
A headrest
Transformer-style equipment may incorporate additional features or configurations.
Because equipment terminology can vary, it is better to look at the actual design and intended use rather than assuming that every machine labeled a Transformer works the same way.
What Is Carrie’s Transformer?
Carrie’s Pilates uses a proprietary piece of equipment called the Carrie’s Transformer.
It is part of the equipment used in Carrie’s Method and is designed to support the studio’s approach to Pilates, strength training and movement.
The Carrie’s Transformer should not simply be described as a standard reformer.
If you are taking a class at Carrie’s Pilates, your instructor can introduce you to the equipment and explain how its features are used during the workout.
How Do You Choose a Pilates Reformer Machine?
If you are considering purchasing a reformer for home use or professional training, start with your goals.
Think about:
What exercises you want to perform
How much space you have
How adjustable the equipment is
Spring options
Footbar adjustments
Strap or rope system
Carriage movement
Overall construction
Your experience level
Whether professional instruction will be available
Should Beginners Buy a Reformer?
Not necessarily.
If you are new to reformer Pilates, learning the equipment with an instructor can be useful before purchasing a machine.
A class can help you understand:
How the springs work
How to adjust the equipment
How to position your body
How to control the carriage
Which exercises you enjoy
What type of equipment suits your goals
Once you understand the fundamentals, you can make a more informed decision about whether home equipment is right for you.
How Often Should Beginners Use a Reformer?
There is no single schedule that works for everyone.
Your ideal frequency depends on your:
Fitness level
Experience
Goals
Overall exercise routine
Recovery needs
Schedule
If you are new to reformer Pilates, start with a manageable routine and focus on learning technique.
Consistency is generally more useful than trying to do too much too quickly.
Do You Need an Instructor to Learn Reformer Pilates?
You can learn about reformer equipment independently, but professional instruction can be particularly useful when you are starting.
An instructor can help you understand:
Equipment setup
Spring selection
Alignment
Movement technique
Breathing
Exercise modifications
Progressions
This can help you learn how to use the machine with greater confidence and control.
If you have an injury, medical condition or specific physical concern, speak with an appropriate healthcare professional before beginning a new exercise program.
Learn Reformer Pilates With Carrie’s Pilates West Hollywood
Understanding how a Pilates reformer works can make the equipment feel much less intimidating.
The basic concept is straightforward: the carriage moves against spring resistance while you use controlled movement, alignment and breathing.
From there, the reformer can be used for a wide range of exercises targeting strength, core stability, mobility, coordination and body awareness.
At Carrie’s Pilates West Hollywood, instructors can help you learn the equipment, understand movement technique and build familiarity with Carrie’s Method.
If you are new to reformer-style Pilates, starting with professional instruction can help you understand the equipment before progressing to more challenging exercises.
Frequently Asked Questions
What is a Pilates reformer machine used for?
A Pilates reformer machine is used for resistance-based Pilates exercises that can support strength, core stability, flexibility, balance, coordination and body awareness.
Is a Pilates reformer suitable for beginners?
Yes. Beginners can use a reformer when they receive appropriate instruction and begin with foundational exercises.
Learning how the equipment works before attempting advanced exercises is important.
How does a Pilates reformer create resistance?
The reformer uses springs connected to the moving carriage.
When you move the carriage, the springs create resistance. Different spring settings can change how an exercise feels.
Is Reformer Pilates good for strength training?
Yes. Reformer Pilates uses adjustable spring resistance to challenge different muscle groups.
It can support muscular strength and endurance while maintaining the controlled movement principles associated with Pilates.
Is Reformer Pilates low impact?
Generally, yes.
Reformer Pilates does not typically involve repeated jumping or other high-impact movements. Instead, resistance comes primarily from the springs and controlled movement.
Low impact does not necessarily mean easy. Reformer exercises can still provide a challenging workout.
What should I do during my first reformer class?
Your first class should focus on learning the equipment and basic movement principles.
An instructor can show you how to adjust the machine, select appropriate resistance and perform foundational exercises.
Focus on control rather than trying to keep up with advanced movements.
What is the difference between a Pilates reformer and a Pilates Transformer?
A traditional reformer typically uses a moving carriage, springs, footbar and straps.
A Transformer may refer to a different or more adjustable equipment design. The exact features depend on the manufacturer or studio.
Carrie’s Transformer is proprietary equipment used as part of Carrie’s Method and should not automatically be treated as identical to a traditional reformer.
Can I do Reformer Pilates at home?
Yes, if you have appropriate equipment and understand how to use it.
However, beginners may benefit from professional instruction before practicing independently. Learning proper setup, resistance and movement technique can help you use the equipment more effectively.
How often should beginners do Reformer Pilates?
There is no universal schedule.
Start with a manageable frequency based on your experience, goals and overall exercise routine. As you become more comfortable with the equipment, you can develop a consistent practice that fits your needs.
Can Reformer Pilates help improve posture?
Reformer Pilates includes exercises that emphasize alignment, core stability and body awareness.
Regular practice may help you become more aware of how you position and control your body. Results vary from person to person.