Exercises to Do on Heavy Duty Pilates Reformer: An Expert’s Guide

Jun 7, 2023 | Industry News | 0 comments


A Heavy Duty Pilates reformer is an excellent investment for people who want to achieve a broad range of workouts tailored to their fitness goals. With a variety of resistance levels and adjustable settings, the reformer provides unique and personalized workouts that target specific muscle groups. However, it can be challenging for beginners to know what exercises to do on a Pilates reformer. Fortunately, our expert guide provides insight into exercises that people can do to achieve optimal fitness results.

1. Footwork

Footwork is an excellent way to start off on a Pilates reformer. It provides a foundational exercise that not only targets the leg muscles but can also activate the core and provide a comprehensive workout program. The exercise involves facing the foot bar while on the carriage, then performing resistance exercises by pushing the bar with the feet, activating core muscles and engaging glutes.

2. The Hundred

The Hundred is a classic Pilates exercise that involves lying on the carriage with extended legs and pumping the arms up and down while using the tension to engage the core. This exercise targets the muscles in the arms and upper body while also strengthening the core. It is a popular Pilates reformer exercise that can be done as part of a full-body workout program.

3. Leg Circles

Leg circles are an excellent exercise for targeting the muscles of the legs and abdominals. The exercise involves lying on the carriage and performing circular movements with the legs, activating the core muscles while providing a comprehensive workout program for lower body muscles.

4. Scissors

Scissors are designed to develop the strength of the inner and outer thigh muscles while simultaneously providing a comprehensive workout program for the core muscles. The exercise involves lying on the carriage, then scissoring the legs back and forth while maintaining balance, activating targeted muscles.

5. Pike

Pike is a Pilates reformer exercise that targets the muscles of the abdomen, shoulders, and hips. The exercise involves starting in a plank position on the carriage, then tucking the feet in towards the torso, making a V-shape with the body. This movement targets the core muscles and helps tone, tighten the muscles while improving flexibility.


Pilates reformers provide a comprehensive workout program that helps individuals reach their fitness goals. The Pilates reformer exercises outlined in this article are not exhaustive; however, they provide an insight into ways individuals can use the machine to achieve optimal fitness results. Remember, start slow, seek professional guidance, and gradually build up your workout routines. With time and consistent practice, you’ll be well on your way to achieving your desired fitness level.


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