order of pilates reformer exercises

"Reformer Pilates: The Perfect Exercise Order"

By Sarah RodriguezMarch 3, 2026

Embarking on a Pilates journey with the Reformer machine opens up a world of possibilities for strength, flexibility, and control. The Reformer's springs, pulleys, and bars allow for a diverse range of exercises, targeting different muscle groups and improving overall fitness. To maximize your Pilates experience, it's essential to understand the order of exercises on the Reformer. This guide will walk you through a comprehensive, well-rounded Reformer workout, optimizing your time and effort.

Warm-up: Preparing Your Body

Before diving into the Reformer exercises, it's crucial to warm up your body to prevent injuries and enhance your workout. Start with a few minutes of marching or running on the Reformer, followed by some gentle stretches. This will help increase your body temperature, improve blood circulation, and prepare your muscles for the workout ahead.

Spine Mobility: Building a Strong Foundation

The spine is the core of your body, and maintaining its health is vital for overall well-being. Begin your Reformer workout with exercises that focus on spine mobility, stability, and strength. Some essential spine-focused exercises include:

On the Order of the Pilates Reformer Exercises

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The Hundred
Roll-Up
Single Leg Circles
Spine Twist
Mermaid

Strength and Control: Targeting Major Muscle Groups

After warming up and mobilizing your spine, it's time to target the major muscle groups. The Reformer allows you to work on strength, control, and stability simultaneously. Incorporate the following exercises into your routine, ensuring you perform them with proper form and control:

Exercise	Target Muscles
Shoulder Bridge	Glutes, hamstrings, lower back
Spine Extension	Back, glutes, hamstrings
Side-Lying Leg Series	Obliques, glutes, inner thighs
Teaser I & II	Abdominals, lower back, hip flexors
Push-Up	Chest, shoulders, triceps, core

Flexibility and Stretch: Lengthening Your Muscles

Incorporating flexibility exercises into your Reformer routine helps improve your range of motion, reduces muscle tension, and promotes overall well-being. Some essential flexibility exercises include:

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Knees to Chest
Spine Twist with Knees to Chest
Hamstring Stretch
Shoulder Stretch

Cool Down: Bringing Your Heart Rate Down

After completing your Reformer workout, it's essential to cool down and bring your heart rate back to its resting state. This helps prevent dizziness, promotes recovery, and prepares your body for the next workout. Perform some gentle stretches, focusing on the muscles you've worked during the session. You can also add some relaxation exercises, such as the Kneeling Side Stretch or the Spine Twist, to help you unwind and release any remaining tension.

Remember, the order of Pilates Reformer exercises is just one aspect of a successful workout. Proper breathing, focus, and control are equally important. Always consult with a certified Pilates instructor to ensure you're performing the exercises safely and effectively. Happy Reforming!