Full-Body Reformer Workout for Beginners

This full-body workout is perfect if you want to start training at home on your home reformer. Reformer Pilates is one of the most effective training methods for strength, flexibility, and body control, offering beginners the perfect combination of targeted muscle building, low-impact exercise, and variable intensity. In this Pilates reformer workout for beginners, our expert Greta shows you step-by-step which exercises to start with and what you should keep in mind.

Woman doing Pilates in a modern studio with a city view.

Why Reformer Pilates is Perfect for Beginners

With your Pilates reformer, you can enjoy a workout at home that is perfect for getting started: the ropes, springs, and carriage provide targeted support, helping you perform every movement with control and safety. Plus, the resistance bands allow you to easily adjust the intensity to match your fitness level.

Benefits for Beginners:

✓ Targeted Support: The spring tension on the reformer's bands is adjustable, making it ideal for a gentle start.

✓ Better Technique Control: The reformer guides your movements, allowing you to learn the proper technique with precision.

✓ Diverse Exercises: From gentle mobilization to an intense full-body workout – the wide variety of exercises keeps your routine exciting and fresh.

✓ Low-Impact Workout: Even if you have minor aches or are recovering from an injury, training on the Pilates reformer is ideal because it is gentle on your joints.

What you should keep in mind during your Reformer Pilates full-body workout

To ensure your workout on the Pilates Reformer is both effective and safe, Pilates instructor Greta has a few helpful tips:

Woman exercising on a black Pilates machine with colored resistance bands.

The right pace

When it comes to pace, slower is actually better: "Move in a controlled way – first precise and slow, then fast," Greta explains.

Breathing

Breathing is fundamental in Reformer Pilates training. The rule is: "Exhale during exertion, gently pulling your belly button toward your spine. This is how you activate your so-called powerhouse."

Safety during Reformer Pilates training

"When changing springs, you should be careful and always guide them with your free hand," says Greta. "Make sure to protect your fingertips."

Full-Body Exercises for the Pilates Reformer

Our Reformer full-body workout is perfect for safely starting your training, activating your entire body, and having a blast while doing it. In just 10 minutes, you will get a balanced mix of mobilization, strengthening, core training, and a little element of fun. These exercises are waiting for you:

Woman doing Pilates exercise on a reformer machine.

Footwork Series – Activate your leg muscles

➡️ all rubber bands, lying on your back

➡️ 10 repetitions per exercise

Three exercises await you in this series. "Extend your legs as you inhale and bend them again as you exhale," Greta explains.

Pilates V: "Place the balls of your feet hip-width apart, with your heels touching," the Pilates expert instructs.

Arches: "For this variation, place the middle of your foot on the bar, shaping your toes like claws."

Heels: "Then place your heels on the bar and pull your toes toward your shins."

Woman exercising Pilates on a reformer, wearing black activewear.

The Hundred – Breath, Stability, Core Tension

➡️ 2 red resistance bands, short loops in your hands

Grip the short loops and extend your arms upward so your hands are directly over your shoulders. Lift your legs to a 90-degree angle. "As you exhale, lift your upper body and extend your arms alongside your torso. Pump your arms up and down." Keep breathing evenly throughout.

Feet in Straps

➡️ 2 red + 2 blue rubber bands, long loops on your feet

➡️ 5 repetitions per exercise

For the next series, lie on your back and place your feet into the long loops.

Frog: Start with your legs bent at a 90-degree angle. "As you exhale, extend your legs; as you inhale, bend them again," Greta explains.

Leg Circles: Extend your legs straight up. From there, draw circles with your legs: "As you exhale, extend them forward and down, then out to the sides, and back up as you inhale." If that goes well, repeat the movement in the opposite direction.

Short Spine Massage: "Your heels are touching, and your legs are at a 90-degree angle. Then, as you exhale, extend your legs forward, and slowly lift them upward as you inhale. As you exhale, roll back so that your back lifts off the carriage. On the next inhale, slowly roll back down onto the carriage."

Long Stretch: Kneeling

➡️ 1 red resistance band

Get into a kneeling position, slide your feet into the shoulder pads, and place your hands on the footbar. Activate your core before you begin. "As you exhale, push the carriage away using your shoulder joints. Then slowly bring it back in." Important tip from our Pilates expert: "Only push back as far as you can while maintaining control of your core."

Reverse Chest Expansion

➡️ 1 red + 1 blue + 1 yellow resistance band, short loops in your hands

While seated, hold the loops in your hands with your elbows bent and palms facing up. "As you exhale, extend your arms forward at shoulder height. Then, open your arms out to the sides, close them again, and bend your elbows back to the starting position."

Woman exercising on a Pilates machine with a water bottle nearby.

Hip Flexor Stretch

➡️ 1 red + 1 blue + 1 yellow resistance band, short loops in hands

Step onto the right side of your Reformer. Place your right foot forward next to the footbar, place your left foot against the shoulder pads and rest your knee, keeping your hands on the footbar. Slowly lower your hips and extend your leg backward. "You should feel a gentle stretch in your hip area. Exhale as you lower down to help deepen the stretch." Don't forget: repeat on the other side.

Woman doing Pilates on a reformer machine, stretching sideways.

Mermaid

➡️1 red + 1 blue + 1 yellow resistance band, short loops in hands

Sit sideways on the carriage of your reformer, facing to the right. Your front left leg is bent, and your back leg is resting against your shoulder blocks. Place your left hand on the footbar. "Lift your right arm. Then exhale, push the carriage away, and lean to the left with your right arm." Repeat this on the other side as well.

Full-Body Reformer Pilates for Beginners – Effective, Safe & Motivating

With this full-body Reformer workout, you can start your Pilates training at home safely and effectively. Thanks to clear guidance from trainer Greta and a variety of versatile exercises, you will get everything you need for a successful start – completely pressure-free, but with lasting results.

FAQ – Frequently Asked Questions about Pilates Reformer Full Body Workout

A Reformer Pilates full-body workout is a comprehensive training program on the Pilates Reformer. It strengthens all major muscle groups through targeted exercises – from your core and torso to your legs, back, and arms. Thanks to the spring resistance and guided movements, this workout is especially ideal for controlled muscle building and functional flexibility.

Just 2–3 sessions a week are enough to see noticeable results. Regular reformer workouts at home improve strength, flexibility, posture, and body awareness – without overwhelming your daily routine.

Besides the Pilates reformer, all you need is comfortable clothing and a little space. A video-guided full-body reformer Pilates workout makes getting started incredibly easy and safe – all from the comfort of your own home, no studio required.

Smiling woman wearing a short-sleeved purple sports top.

Profile of Expert Greta

Name: Greta Giorei

Age: 32

Profession: Pilates Reformer Instructor

Athletic Background:

Professional Dancer and Pilates Instructor
Ballet Dancer at the Theater
Pilates Reformer Instructor

What makes Greta unique: As a dancer, Greta understands exactly what body control means. She loves dynamic movement while also conveying a sense of calm, ensuring her classes are perfectly balanced.