Reap the strength-building benefits of reformer Pilates – without the expensive kit – in this mat-based workout from instructor Jessica May.
Words and Images: Jessica May.
Reformer Pilates has boomed in popularity in recent years. The workout uses a reformer bed with adjustable resistance to support and intensify Pilates exercises. While the Pilates reformer machine may seem like the holy grail of Pilates equipment, the essence of each exercise lies in the principles and movements themselves.
By modifying exercises and swapping a machine for gliding discs and resistance bands, you can benefit from some of the most effective dynamic reformer Pilates moves on your mat – and for a fraction of the cost. Get ready to enjoy the benefits of reformer Pilates from the comfort of your own home.
How to do the workout
Complete this workout on a flat, hard surface, such as tiles or wooden floors. You will need an exercise mat, a resistance band, and two gliding discs. Work your way through each exercise for the specified number of reps and sets.
1. Feet in straps
Benefits: This move improves core strength and mobility, specifically through stretching the hamstrings.
Reps: 8
Sets: 2
1. Lie on your back with your legs extended straight up toward the ceiling and feet hooked into the resistance band. Hold each side of the band in your hands, keeping elbows on the floor at either side of your body (A).
Aim to complete this movement in an imprinted position, with the whole spine flat on the mat (or, if more advanced, a neutral spine). Avoid hyperextending or lifting the spine throughout.
2. With legs together and long, point the toes and press the feet into the band to lower them towards the ground, only going as far as you can while maintaining an imprinted or neutral spine (B). Then, lengthen them back up towards the ceiling while flexing the feet.
VARIATION: You can keep the head on the mat or lift your head, neck, and shoulders off the mat as the legs lengthen towards the floor (C), floating the hands above the mat.
2. Roll down with bicep curl
Benefits: Combining core engagement, spinal mobility, and upper body strength training, this move is great for improving posture and core strength. The aim is to create a c-curve with the body through flexion of the spine.
Reps: 8
Sets: 3
1. Sit up straight, with legs extended out and the band hooked over your feet. Hold each side of the band in your hands at either side of your body (A).
2. Bicep curl the arms as you draw the ribcage towards the pelvis, leaning backwards and resisting into the arms. Create a c-curve with the body to activate the core (B), using your exhale to deepen the engagement. Inhale to lengthen back up to a sitting position.
3. Scooter lunge
Benefits: A classic lunge made more dynamic by scooting the leg back, which challenges the balance, coordination, and glute engagement.
Reps: 8-10 each side
1. Start in a long-line lunge position with the back leg extended and your foot on the gliding disc. Bend the front knee, ensuring your knee and ankle are in line (A).
2. Inhale to bend the back knee in towards your front leg, pulling the gliding disc in while maintaining a neutral spine (B). Then, exhale to push the back leg straight and activate the glute of the moving leg.
4. Side scooter lunge
Benefits: This dynamic exercise adds another dimension to your lower body workout, engaging your glutes, quads, and hamstrings while improving your balance and stability.
Reps: 8-10 each side
1. Begin in a parallel squat position with one foot on a gliding disc and the other foot on the ground (A). Engage your core and maintain a neutral spine throughout the movement.
2. Slide the foot on the gliding disc out to the side, coming into a side lunge position (B). Keep your weight balanced and the knee on your supporting leg tracking over your toes. Then, push off with your gliding foot, using the outer thigh and glute muscles to bring your leg back to the starting squat position.
5. Plank to pike
Benefits: This exercise strengthens the core, upper body, and hip flexors, while improving stability, increasing core strength, and enhancing overall body coordination.
Reps: 8
Sets: 3
Start in a plank position with both feet on the gliding discs (A). 2. Exhale to pike the hips up towards the ceiling, keeping on the tips of your toes and gliding the discs across the floor towards your body while keeping the legs straight. Curl the upper body over the wrists and tuck the head and chin under (B). Inhale to hold, then exhale to glide the discs away and back into a plank position.
6. Plank to knee lift hover
Benefits: This exercise specifically focuses on engaging the deep abdominal muscles while maintaining a neutral spine, which is essential for developing core strength and enhancing pelvic stability. This movement also contributes to building shoulder stability as you hold the position.
Reps: 8
Sets: 3
1. Start in a plank position with both feet on the gliding discs (A).
2. Exhale to pull the gliding discs in, bending the knees under the hips and hovering the knees above the floor (B). Aim to maintain a neutral spine throughout. Inhale to hold, then exhale to glide the discs away from the body and back into a plank position.
Jessica is an experienced Pilates instructor and the founder of Jessica May Wellness. Her virtual reformer Pilates studio offers a range of group and one-to-one online classes, including mat-based sessions and options for those with their own reformer machine at home. Visit jessicamaywellness.com/pilates and use the code TS100 to access your first class for free. Follow her at instagram.com/jessicamaywellness_.
