Reformer Exercises for Beginners: The Best Basic Exercises on the Reformer

The best Reformer exercises for beginners are Footwork, The Hundred, Leg Circles, Bridging, Elephant, and Knee Stretches —six basic exercises that strengthen your core, legs, and pelvic floor, improve your posture, and teach you the principles of movement on the Reformer. Because the spring resistance guides and supports the movement, even complete beginners can learn them safely.

In this guide, you’ll learn the six most important exercises, including the target muscles and recommended spring settings; find out how to adjust the resistance properly; and discover what makes a good Reformer. This will help you get started in a structured way—whether at the gym or at home.

Why the Reformer Is Ideal for Beginners

The Pilates Reformer is a slide system with springs, cable resistors, and a footrest. Unlike mat Pilates, the adjustable spring resistance provides feedback and support: You can immediately feel whether a movement is being performed correctly, and the springs help you perform exercises through their full range of motion and with proper alignment. This makes it easier to get started and is gentle on the joints.

The key feature is the dual role of the springs: They can either assist a movement (such as sitting up) or provide resistance (such as when extending the legs). This allows the same exercise to be adapted to be gentle for beginners or challenging for advanced users—without changing the technique. It is precisely this adaptability that makes the Reformer one of the most versatile pieces of exercise equipment available.

Reformer training has been proven to improve core strength, flexibility, balance, and posture. A controlled study by Kloubec (2010, Journal of Strength and Conditioning Research) showed that regular Pilates significantly increases muscular endurance and flexibility. This is exactly the foundation you need before moving on to more complex exercises.

The 6 Best Basic Reformer Exercises for Beginners

1. Footwork

Lie on your back with your feet on the footrest and extend your legs over the springs. Footwork is the classic introductory exercise: It engages your thighs and glutes, helps you develop proper leg alignment, and familiarizes you with the sled. Make sure to keep your core stable and avoid locking your knees.

2. The Hundred

The most well-known Pilates exercise of all: Lying on your back, keep your legs raised, lift your upper body slightly, and pump your arms while maintaining tension on the cable machines. The Hundred activates the “powerhouse”—the deep core muscles—and trains your breathing. Beginners can raise their legs higher and keep them bent.

3. Leg Circles

With your feet in the foot straps, draw controlled circles. This exercise mobilizes the hip joints and challenges your core stability because you have to keep your pelvis steady. Small, precise circles are more effective than large, wobbly ones.

4. Bridge (Shoulder Bridge)

Starting from a supine position, use the tension in your core to lift your pelvis and roll your spine up vertebra by vertebra. The bridge exercise strengthens the glutes and hamstrings and improves spinal mobility—ideal for relieving tension caused by prolonged sitting.

5. Elephant

Standing on the sled with your hands on the footrest, you push the sled back and forth in a controlled manner. The Elephant stretches the back of your legs and intensely engages your deep abdominal muscles. A rounded lower back and active abdominal engagement are key here.

6. Knee Stretches

On all fours on the sled, bring your knees up in a controlled manner and then push them back out. This exercise engages your core, hips, and shoulders in a fluid motion and prepares you for more challenging sequences.

Overview: Exercise, Target Muscles, and Spring Recommendation

Exercise	Target Muscles	Recommended Spring	Focus
Footwork	Legs, buttocks	medium–high (2–3 springs)	Leg Alignment, Check
The Hundred	Trunk, Breathing	low–medium (1–2 springs)	Powerhouse
Leg Circles	Hip, Torso	low (1 spring)	Pelvic Stability
Bridging	Buttocks, back of the leg	medium (2 springs)	Spinal Mobility
Elephant	Abdomen, back of the legs	medium–high (2–3 springs)	Fuselage Tension
Knee Stretches	Torso, Hips, Shoulders	medium (2 springs)	Coordination

Adjust the spring resistance correctly

A common misconception: Less spring tension automatically means it’s easier. For many exercises, the opposite is true. Less resistance means less guidance—you have to stabilize the movement more on your own, which is more challenging for your core. For supportive exercises like footwork, however, more springs give you more stability. As a rule of thumb: Start with the setting recommended by your trainer and change only one variable at a time until you’ve mastered the movement cleanly.

The Structure of a Beginner's Session

A good beginner session lasts 45 to 55 minutes and follows a clear structure. It starts with a short warm-up while lying down: pelvic tilts and breathing exercises activate the powerhouse. This is followed by the strength segment, featuring footwork and bridging exercises that target major muscle groups with a high degree of control. In the middle section, you’ll work on core stability and coordination with “The Hundred” and leg circles. The session concludes with more challenging poses like the Elephant and Knee Stretches, followed by a gentle cool-down with stretches. This progression—from simple to complex—ensures proper form and prevents overexertion.

When will I start to see progress?

With two sessions per week, most beginners report noticeable changes after four to six weeks: improved body awareness, a more stable core, and better posture in everyday life. Visible gains in strength and flexibility typically follow after eight to twelve weeks of consistent training. Consistency is more important than intensity: Two gentle, well-executed sessions per week are more beneficial than a single, exhausting session. If you’re completely new to this, the Reformer Pilates Basics Guide explains the most important terms; it’s also worth checking out our Yoga for Beginners guide as a gentle complement.

Buying Guide: What to Look for in a Studio Reformer

If you want to learn the basic exercises correctly, you need a Reformer that runs smoothly and can be adjusted with precision. A wobbly carriage or imprecise spring mechanism distracts from what’s essential and can compromise your form. Focus on three criteria: a torsion-resistant frame, a finely calibrated spring system, and a sufficiently long, smooth-running track.

The Hegren TALMA 62 meets these criteria with a steel frame, a 5-spring system, and a 245-cm-long track, manufactured in Greece—designed for daily studio use and available starting at €4,400. A steel frame remains torsionally rigid for years, while frames made of softer materials can lose precision under continuous stress. For studios, capacity per square meter and reliability are also key factors—a durable machine reduces overall costs over the years. You can find the complete comparison in our guide to the Best Pilates Reformers; the full range is available in the Pilates Reformers category. For floor and equipment protection, it’s also worth checking out matching exercise mats and floor protection.

Authorized Hegren dealer with a manufacturer's warranty —we deliver, install, and provide consultation throughout Germany and Austria.

Common Beginner Mistakes on the Reformer

• Too fast: The Reformer rewards control, not speed. Slow, precise movements provide the greatest stimulation.
• Choosing the wrong spring: If you blindly set it to “light,” you’ll lose control during many exercises. Follow the recommendation.
• Lack of core engagement: Without an activated powerhouse, the movement is compensated for by the back.
• Too wide a range of motion: It’s better to keep it small and precise than wide and wobbly—especially for leg circles and the elephant pose.
• Starting without instruction: Especially in the beginning, it’s worth getting qualified guidance so you can learn the patterns correctly from the start.

Frequently Asked Questions

Which Reformer exercises are best for beginners?

Footwork, The Hundred, Leg Circles, Bridging, Elephant, and Knee Stretches are the classic basic exercises. They strengthen your core, legs, and posture, and prepare you for more challenging sequences.

As a beginner, how often should I do Reformer Pilates?

Two sessions a week is a good place to start. This gives your body time to solidify the movement patterns, and after a few weeks, you'll see noticeable improvements in strength and flexibility.

Is Reformer Pilates hard for beginners?

No. The spring resistance guides and supports the movement, making it easier to get started than with mat Pilates. It’s important to use proper technique from the very beginning.

What spring strength should I choose as a beginner?

It depends on the exercise. For stability exercises like footwork, more springs provide more stability; for core-focused exercises, less resistance is often more challenging. Start with the recommended setting.

Is a home reformer worth it?

If you work out regularly, yes. Make sure it has a sturdy frame, a precise spring system, and enough space. A gym-quality machine like the Hegren TALMA 62 will last for years and runs smoothly.

Conclusion

Reformer exercises for beginners aren’t rocket science: With footwork, The Hundred, leg circles, bridging, the elephant, and knee stretches, you’ll work your core, legs, and posture and build a solid foundation. What matters most is control over speed, choosing the right springs, and a Reformer that runs smoothly and stably. Then, individual exercises will quickly turn into flowing sequences.

Are you trying to decide which reformer is right for your studio or home? Talk to our team —we’ll give you honest advice based on your specific needs.

Scientific background: Kloubec, *Journal of Strength and Conditioning Research* (2010).