10 Pilates Reformer Exercises to Try at Home

Once you're comfortable with the basics, these ten exercises give you a well-rounded reformer session — covering legs, core, arms, and back, in an order that flows naturally from one to the next.

1. Footwork Series

Lie back on the carriage with your feet on the footbar, knees bent. Push the carriage out to straighten your legs, then control it back in. This is usually the opening move of any reformer session — it warms up the legs and gets you used to how the carriage moves.

2. Hundred

Lying on your back with legs in tabletop or extended, pump your arms up and down while holding a curled-up position through your core. A classic Pilates opener that works well on the reformer once you're past your first few sessions.

3. Coordination

From a curled position with legs extended, bend and open your knees while extending and bending your arms in a coordinated pattern. This one takes practice — don't worry if it feels awkward at first.

4. Rowing Series

Seated facing the footbar or the back of the reformer, use the straps to perform a rowing motion. Great for shoulders, upper back, and postural strength — muscles that are easy to neglect in a typical workout routine.

5. Long Stretch Series

In a plank position with hands on the footbar, push the carriage out and pull it back while keeping your body in a straight line. This is a more advanced move — build up to it once your footwork and core work feel solid.

6. Elephant

Standing on the carriage in a pike position, hands on the footbar, push the carriage away and pull it back using your hamstrings and core. Deceptively simple, genuinely challenging.

7. Knee Stretches

Kneeling on the carriage with hands on the footbar, push the carriage back and forth using your abdominals to control the movement, not your arms. Good for building core awareness alongside strength.

8. Side Splits

Standing sideways on the carriage, push it out to one side using your inner and outer thigh, then control it back. Works muscles that most standard workouts miss entirely.

9. Mermaid Stretch

Seated sideways with legs folded, use the strap or the reformer's frame to stretch through your side body and spine. A good cooldown move that also builds spinal mobility over time.

10. Pulling Straps

Lying face down on the carriage, pull the straps back using your back and shoulder muscles while keeping your core engaged. A strong finisher that targets the muscles most people undertrain.

Putting It Together

A simple structure: footwork and hundred to open, rowing and long stretch for upper body and core, elephant and knee stretches for lower body and stability, side splits and mermaid for mobility, pulling straps to finish. Adjust spring tension exercise by exercise — lighter for stretch work, heavier for strength work.

New to reformer training entirely? Start with our Pilates Reformer for Beginners guide before working through this list. Ready to find the right reformer for your space? Browse our full reformer collection.