Pilates workouts are really popular -- and for good reason. It's one of those routines that constantly surprises me because no class is ever the same as the last. Sometimes, I'll take a class and enjoy its restorative type of movement. But then there are other days when I'll take a reformer class (a type of Pilates class where you use a reformer machine for resistance) and find it so challenging that I have to take multiple breaks. It perfectly matches its reputation of being a mix between low-impact and yet powerful. And the differences in classes mean that Palates never gets boring, too. You can't say the same about all workouts.
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Now, coming to the topic at hand, while there are quite a few benefits of working out in a group setting, there are ways to make it as effective at home, too. The best part? You don't really need a lot of equipment or a reformer machine. The nature of this workout and its focus on breath, form and core work allows you to incorporate some of those more powerful, challenging movements at home easily. All you need is an exercise mat, and you're good to go. (In fact, many studios offer "mat Pilates" classes, so it's absolutely possible to get a studio-level workout without any fancy equipment.)
I tapped two Pilates instructors for their best tips on getting up and running at home so you can follow your routine without having to set foot outside your front door.
Pilates was developed in the s by Joseph Pilates. According to the Mayo Clinic, Pilates practices are fundamentally based on low-impact movements and exercises that help strengthen the muscles while also keeping them balanced and flexible. There is a huge emphasis on alignment and posture in Pilates, which is one of the reasons why many people are drawn to the method. Dancers and athletes often use it to help balance their other training, and it's often used to help people rehab or recover from injuries.
There are several types of Pilates classes and methods out there, and it can take some trial and error to figure out what type is best for you and what kind of instructor style you like.
Pilates is a highly effective workout that can help you get stronger while keeping your body safe. Other benefits include better core strength, stability, flexibility, injury prevention and better posture.
If your idea of a great workout class is low impact, slow, but intense -- then you need to try a reformer style class. "With the resistance-based movement, you are moving as slow as you can. As you are moving slowly, you are using your bodyweight," Triana Brown, training manager at Solidcore, told CNET. "When you're at home, it's the same idea and just as effective because you're getting the slow twitch muscle fibers because you are moving really slow and building that tension and eventually bringing it to failure. And you're still getting the same burn feeling [as a reformer studio class]."
Although you don't need any equipment to practice Pilates at home, a few basics, like a yoga mat, will help you set up your space and have a comfortable practice. According to Heather Andersen, founder of New York Pilates and NYP Online, finding some space and ideally, a space with light, is a good foundation.
"It's important to set yourself up for success when working out from home. Step one is to find a spot with plenty of space and good light. Step two is to set the vibe. Play some music and light a scented candle," Andersen said. Setting up a space you not only feel comfortable working out in but enjoy will help you feel motivated and more likely to keep your practice going.
If you're unable to get to your studio Pilates workouts, Andersen suggests trying to mimic the experience by putting on your best workout outfits, something that you would wear to the studio and connect with others.
"Power up by putting on an outfit you love. Connect with your community by recording and sharing your workout [on social media]. Recording your workout can help keep you motivated plus you can track your progress and assess your form. Don't forget to post and tag for some community support," Andersen said.
A Pilates reformer is a machine that looks like a massage table, but it has a carriage that slides and different springs that let you control the resistance. You can purchase them for home use, but they're expensive.
Instead of buying a Pilates reformer machine, you can replicate it with smaller and less expensive tools.
Sliders: Sliders are discs that you can place your hands or feet on to help them mimic a Pilates reformer class at home. Some sliders have foam cushioning that can help if you want more support and cushion when you use them. If you don't have sliders on hand, you can use other easy props that you already have at home that can work similarly. The goal with finding a tool to mimic a slider is to use something that lets your hands or feet glide smoothly across the floor when you do certain exercises, like a plank. The movement helps you create resistance with your own bodyweight, which feels similar to if you were on a reformer machine.
"You need sliders [to take a class like SolidCore] but I've seen clients make anything work like I've seen clients in fuzzy socks, or clients with carpet use plastic shopping bags or towels," Brown said. She adds that finding a slider that works well on carpet can take some trial and error. You may need to swap your props or relocate to a different room that has hard surface floors.
Weights: Some Pilates classes use hand-held weights to help improve resistance while you exercise. Many Pilates workouts can be modified without weights if you don't have them or don't want to use them. Typically you will use lighter weights for these classes, between 2 and 8 pounds.
Brown suggests using props like wine bottles or water bottles if you don't have any weights at home.
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Studios like Solidcore and New York Pilates offer classes on streaming platforms (Solidcore currently uses Zoom) so you can choose from a variety of class formats. If you want a more interactive class, try Zoom classes where the trainer can see you and help you adjust your form. You can also see other people in the class, which may help give you a sense of community and accountability, which you may miss if you're used to group classes.
You can find Pilates classes all over the internet, too; watch a few of my favorites below.
Solidcore mini-class:
Beginner's mat workout:
Reformer class:
Pilates for weight loss:
Read more: 5 Beginner Breathing Exercises to Help Banish Stress
Welcome to your full body Pilates workout on the Reformer with the entire classical order. I’m going to teach you Joseph Pilates’ order on the Reformer and how to do it right.
I’m Lesley Logan, I’m the co-founder of OnlinePilatesClasses.com. I’ve been doing Pilates since , teaching since . One of my teachers was one of Joseph Pilates’ clients, and all the others I’ve trained with happen to train with Romana who also trained with Joseph Pilates. So I’ve got your full order here, trained and many years experience in it, you can use this to enjoy parts of it with me, you can watch the parts you don’t know, you can use this as a reference material. This workout is gonna be something I know you’re gonna come back to over and over again.
Before we get started, let’s talk about what the classical order even is. So what it means is that Joseph Pilates had an order on the Reformer and his clients would just come in, get on the Reformer and do their order, and they would omit the exercise they were not ready for. So what’s really amazing about Joseph Pilates’ order is once you know it, and you start to understand the exercises for your body, you can come and do your workout without actually having to go to a specific class at a set time. Each exercise is designed to warm you up for the next. You’ll see we’ll still always start with footwork. But the exercises towards the end are compounding exercises from those at the beginning. So you’ll really want to build yourself up. Now, when you’re a beginner, you won’t do all of this at the same time.
Pilates on the Reformer has an incredible flow from one exercise to the next. And, when you know what comes next you can feel how each exercise prepares you for what is to come. Again, you don’t need to do every exercise on the Reformer to do Pilates. Do what you can each time you hit your Reformer and feel free to omit what you are not ready for or replace an exercise with something that will prepare you for the one you are skipping. But, remember, if you don’t like a Pilates exercise you probably need it.
In our OPC membership, we always follow Joseph Pilates’ orders and intentions. We will remove exercises that are not part of a theme or part of the level that we’re teaching you at that time. If you’d like to have other materials that help you understand this order, I have a Reformer flashcards deck. We do have a card that has the entire order on it. All the cards are set up in an order so that the transition from one exercise to the next is included. And we even put transitions from an intermediate exercise to another intermediate exercise or to an advanced exercise, depending on the level that you’re ready for. So get that deck if you haven’t gotten it already. And finally, if you have any questions, comments, wonders worries about this workout, please put in the comments below.
If this looks like a lot don’t worry. Not every exercise is for everybody. And, some of these you may take years to get to. Also, several are easily omit-able. You don’t have to do all the backbends. You can pick one or two. Mermaid and Headstands are often omitted.
So, here is the Classical Pilates Reformer Order with tips on how to do them in the videos. Let’s get into it!
Hook those handles, pat yourself on the back. Pilates is a practice, not a perfect. So do the best you can each time you hit your Reformer. If you need accountability and guidance, be sure to join the weekly online Reformer membership. Every single week we drop a new Reformer class on OPC. It’s 30 minutes, and every month we drop a 50 minute version. Each class has a theme. That theme goes with either the 30 Minute Mac class, or the other 50 minute classes. And the goal is for you to see how this method actually intertwines and weaves itself together. It is designed to help you be in practice, not in perfection.
We also have an amazing community, we can ask questions, share a-ha moments, get feedback on the equipment that you have, the setup that you’re using, the exercises that you’re doing, if they’re the ones for you, what your homework should be, and we help hold you accountable, which is better than I can say for any other platform that’s out there. You can have lots of access, but that accountability part is really hard – not to OPC we help you do that. So please do me a favor. If you really liked, go give our trial a try, check out us here and see if we are the right place for you. And again, questions, comments, you could put them below, but if you’re OPC member put them in the group, I answer them daily.
And, be sure to check out how the Mat exercises and their order support the Reformer ones here.
xx~LL
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