My Favorite Pilates Reformer Exercises

Feet in Straps on the reformer

One of the things I love most about the reformer is how versatile it is. The machine can support you, challenge you, and teach you things about your body that you might not notice otherwise. Some exercises feel strong and powerful, others feel slow and controlled, but almost all of them leave you feeling more connected to how your body moves.

Here are a few of my personal favorite reformer exercises:

Single Leg Footwork

Footwork is one of the first things we do on the reformer, and for good reason. It warms up the body, wakes up the legs, and helps establish alignment right away. Single leg footwork takes that foundation and adds an extra layer of challenge. When you work one leg at a time, you start to notice differences in strength, stability, and control between the two sides of your body. I love this exercise because it encourages balance and awareness without feeling overwhelming. It’s simple, but incredibly effective.

Arms in Straps

Arms in straps is one of my favorite parts of a reformer workout because it feels both strengthening and calming at the same time. These exercises focus on shoulder stability and upper body strength while the core works quietly in the background to support the movement. When done well, the arms move smoothly while the rest of the body stays organized and steady. It’s also a great reminder that strength doesn’t have to come from tension. The goal is controlled, intentional movement rather than forcing anything.

Scooter

Scooter is one of those exercises that looks simple but teaches a lot about control and balance. Standing on the reformer automatically brings your attention to alignment. The supporting leg has to stay strong and stable while the moving leg glides the carriage back and forth. I love using scooter because it connects strength with coordination. It also translates really well into everyday movement—standing, walking, and maintaining balance.

Feet in Straps

Feet in straps is one of the most satisfying parts of a reformer session. Once the straps are on your feet, the movements tend to feel smooth and fluid. Circles, frogs, and other variations work the legs while also encouraging the hips to move in a controlled way. This series helps strengthen the legs and core while also improving mobility in the hips. It’s a great combination of strength and stretch, and many people say it’s one of the most enjoyable parts of class.

What all of these exercises have in common is that they teach awareness. They encourage you to notice how your body is moving, how your muscles are supporting you, and where you might need a little more control or balance. They also allow for plenty of modifications and progressions, which means they can work for a wide range of bodies and experience levels. That’s one of the reasons I love teaching Pilates so much—the same exercise can meet different people in different ways.

The reformer is an incredible tool, but what makes it truly powerful isn’t the machine itself. It’s the way the exercises help you build strength, control, and awareness over time.

-Natalie