What is reformer pilates? A complete guide from beginner to advanced
What reformer pilates is, how the spring-loaded equipment works, its benefits, how it differs from mat pilates and what to expect at your first session at Yalıkavak's seaside studio.
Reformer pilates is everywhere these days, from boutique studios to professional athletes’ programmes, yet it’s often dismissed as “exercise on a spring bed”. In reality, the reformer is a highly precise piece of equipment Joseph Pilates’ 1920s design, used on the same principles today, from physiotherapy clinics to our sea-view studio in Yalıkavak. In this guide we explain step by step what reformer pilates is, how it works, who it suits and what to expect at your first session.
What is reformer pilates?
The reformer is an exercise machine made up of a platform that glides on rails (the carriage), springs that provide varying resistance against the platform, a bar for the feet (the footbar), straps for the hands and feet, and a box that is added when needed. The body works against the resistance of the springs while lying, sitting, kneeling or standing on the platform. Because the springs provide both resistance and support, the reformer lets beginners learn movements correctly and lets advanced practitioners progress to challenging variations.
In mat pilates, body weight and gravity are the only resistance; on the reformer, resistance is adjustable. This means the same movement can be made easier (for someone with lower back pain, for example) or harder (for an athlete). That is exactly what makes reformer pilates so versatile.
How the reformer works: springs, carriage and footbar
The springs are the heart of the reformer. Most professional reformers have four or five springs, each with a different resistance value, distinguished by colour codes. The more springs, the harder it is to push the carriage; interestingly, though, in some movements the exercise gets harder as springs are removed, because your core muscles rather than the springs must provide the stability. When your instructor says “let’s take off another spring”, it is often to make the movement harder, not easier.
The footbar is the bar on which you place your feet during footwork series. Its height is adjustable and it is positioned according to leg length and the type of movement. The straps are attached to the hands or feet and used for upper-body and hip movements. The box is placed on the carriage for seated or prone series and expands the range of movement.
Benefits of reformer pilates
Core strength and spinal stability
Every pilates movement starts from the centre known as the “powerhouse”: the deep abdominal muscles, pelvic floor, diaphragm and back muscles. Each movement on the reformer requires these muscles to stay constantly engaged to control the carriage’s glide. The result is not just visible abs but deep stability that supports the spine and prevents lower back pain in daily life.
Posture correction
Desk work, long car journeys and flights, hunching over phone screens: modern life closes the spine forwards. Reformer series teach you to draw the shoulder girdle back and down, open the ribcage and move the spine segment by segment. Members who train regularly usually see a difference in their posture in the mirror within 6-8 weeks.
Flexibility and joint range of motion
Controlled lengthening assisted by the springs stretches the muscles safely. Unlike classic stretching, flexibility develops alongside muscle strength: you become not “flexible but weak” but “strong throughout your range of motion”.
Joint-friendly, low-impact training
There are no high-impact movements such as jumping or running on the reformer. This makes it ideal for people with knee and hip problems, postnatal women and older members. It is also often chosen by athletes as the first step back after injury.
Body composition and toning
On its own, the reformer is not a high-calorie-burning activity, but by increasing muscle mass and tone it supports your resting metabolism. People who combine 2-3 reformer sessions a week with conditioning work and a balanced diet see measurable changes in body composition. We cover realistic expectations in detail in our article “Can you lose weight with reformer pilates?”.
Reformer pilates or mat pilates?
| Criterion | Mat Pilates | Reformer Pilates |
|---|---|---|
| Resistance | Body weight | Adjustable springs |
| Support | None; the floor | Springs and carriage provide support |
| For beginners | Movements can be hard to feel | Instant feedback; fast learning |
| For advanced practitioners | Limited variations | Almost unlimited variations |
| Group size | Large groups possible | Small groups (max. 6 with us) or one-to-one |
| Rehabilitation | Limited | Physiotherapy standard |
The short answer: they are not rivals but complements. The reformer teaches and deepens the movements; the mat lets you maintain that awareness without equipment (in a villa, on a boat, in a hotel room). Both feature in our Yalıkavak club’s weekly schedule.
Who is it for?
- Beginners: The reformer is the safest place to start pilates; the springs support you and the instructor corrects you.
- People with lower back, neck and shoulder tension: Spinal articulation and posture series target these issues directly.
- Postnatal mothers: With medical approval, to rebuild the pelvic floor and abdominal muscles.
- Athletes: Rotational power and stability for golf, tennis, padel, sailing and running.
- Over 50s: Low-impact training for balance, bone health and joint mobility.
- Holidaymakers: Even on a one-week stay, 3-5 sessions make a noticeable difference to body awareness.
What to expect at your first reformer session
- Short consultation and health declaration (5 min): Your goals, past injuries and daily habits.
- Posture and movement assessment (5-10 min): Standing posture, forward bend, single-leg balance. Your instructor shapes your programme from here.
- Equipment introduction (5 min): Springs, footbar, straps and getting on and off safely.
- Footwork series (10 min): Lying on your back, feet on the footbar; this is where you learn the reformer’s basic language.
- Spinal articulation and abdominal series (10 min): Bridge, hundred and variations.
- Upper body and hips (10 min): Arm and leg work with the straps.
- Stretch and cool-down (5 min): Mermaid, hip stretch.
A slight “worked muscles” feeling after the session is normal; the next day you will be more aware of your deep abdominal and inner thigh muscles. Severe pain is not normal and should be reported to your instructor.
What to wear and what to bring
Close-fitting sportswear that does not restrict movement is ideal; a loose T-shirt can catch in the straps. Grip socks are worn to prevent slipping on the reformer and are available to buy at our club. Zips, buckles and jewellery should be removed as they can damage the carriage upholstery. Bring your water bottle; in the Bodrum heat it is important to take small sips throughout the session.
How often should you train to see results?
Joseph Pilates’ famous saying, “In 10 sessions you will feel the difference, in 20 you will see it, and in 30 you will have a new body”, is still a valid guide today. Practical advice: 2 sessions a week for the first 4 weeks, then 2-3 a week depending on your goal. If you are on holiday for a week, the most efficient approach is to do 3-5 sessions on consecutive days and continue with a mat programme when you get home.
Yalıkavak’s reformer pilates
At O'Wellness Yalıkavak, reformer sessions take place in our air-conditioned, sea-view reformer studio on Xuma Beach, in groups of at most 6 people or one-to-one. The 08:30 and 09:30 morning sessions are the most popular; because of summer demand we recommend booking at least 24 hours in advance.
For answers to frequently asked questions about reformer pilates, visit our Reformer Pilates service page and check the weekly schedule for the season programme and bookings.
Frequently asked questions
Does reformer pilates help you lose weight?
On its own it doesn't burn a lot of calories, but it increases muscle tone, improves posture and, combined with regular conditioning work and nutrition, noticeably changes body composition.
Can someone who has never exercised start on the reformer?
Yes. The reformer is the safest form of pilates for beginners; the springs support the movement and the instructor corrects every repetition.
Can you do reformer pilates and yoga on the same day?
Yes. A morning reformer session and evening yin yoga is a particularly effective combination on holiday; however, rather than two intense sessions on the same day, it is better to make one recovery-focused.
How large are your groups?
Our Yalıkavak club’s reformer groups have a maximum of 6 people; private one-to-one sessions are also available.
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