Reformer Pilates is more popular than ever, with studios launching across the nation and home reformer machines flooding Amazon.
This type of Pilates is perfomed on a reformer machine. It features a sliding platform, called a carriage, that uses detachable springs to modify how difficult it is to move it back and forth. There are also ropes and handlebars that are used to either help you balance, or add more resistance.
So how does reformer Pilates compare with bodyweight Pilates? I asked Gemma Folkard, a Pilates instructor and founder of Shape Pilates, to share her thoughts, as well as a mat Pilates workout inspired by reformer exercises.
What is the difference between mat and reformer Pilates?
Both styles share a focus on moving with control and in sync with your breathing, to build strength and improve mobility, balance and coordination.
"The reformer was originally designed as a piece of rehabilitation apparatus so that injured people had something to support them and push and pull against,” says Folkard. “It then becomes a way of preparing people for the mat work."
"They share the Pilates principles, but the matwork order is traditionally 34 moves and the reformer is approximately 60 exercises."
Is mat or reformer Pilates more effective?
There is the belief that reformer Pilates is a more difficult version of mat Pilates, but this isn't necessarily the case. They both come offer unique challenges.
"Matwork is reliant on bodyweight and spacial awareness," says Folkard, which can help improve coordination and strength. "Cognitively, you could argue that matwork is a little more challenging in this regard."
"The reformer adds in load via the springs, straps and a moving carriage," says Folkard.
"One is not more effective than the other, they are just different forms of workout based on the same principles, complementing each other."
Do you need to do both mat and reformer Pilates?
Combining mat and reformer Pilates can be an effective way to train and improve your strength. "Both are important to ensure we get an equal amount of push and pull training during our workouts, in order to build muscle and overall strength," says Folkard, before suggesting an alternative combo. "You could supplement your mat workouts with strength training using gym equipment and dumbbells for example."
Five reformer exercises you can do on the mat
If you'd like to try reformer but don't have a studio near you, or you're feeling nervous about trying a class, Folkard has put together a mat-based routine that's inspired by reformer Pilates, for you to try at home.
"These moves are all inspired by exercises in the original reformer order. The shapes and movements all mirror the idea of these exercises, just without the movement of the carriage or load of the springs," she says.
"There are so many benefits to trying these on the mat, whether it’s simply deepening your Pilates practice, preparing your confidence levels to take reformer classes in real life, or just doing the exercises because they offer the challenge of strength, flexibility and mobility like nothing else," says Folkard.
You don't need any equipment to do this routine, just a Pilates mat or something to support your knees.
Folkard recommends aiming for the following reps per exercise:
- Star x 3, this is a challenging movement for the core
- Hamstring curl x 8-12
- Long stretch x 4-6
- Coordination x 4-6
- Mermaid x 4 each side
