Pilates Reformer Workout
for the Upper and Lower Body

Pilates reformer workout benefits are plenty, but mostly the reformer works to strengthen and correct posture of the legs while it helps to realign the spine and increase strength in the upper body.

Pilates reformer workout image

Pilates Reformer Exercise Benefits:

1. Stretches and strengthens the muscles for a longer leaner look.

2. Works to correct muscular imbalances and realigns the spine through the spring loaded tension.

3. Corrects posture from the feet working up into the pelvis.

4. Corrects posture by strengthening the upper torso especially the back.

5. Fun and invigorating workout!

Pilates Reformer Workout For the Lower Body:

See my Pilates Reformer Workout for the Lower Body on YouTube!

Below are some more detailed descriptions and pictures of the exercises found on my Pilates youtube video.


Lying on the carriage work with your feet on the bar from the toes, arches, and heels completing 10-20 repetitions of each. Then work with the heels on the bar wide toes turned in and out.

Make sure to keep your spine in neutral and control the carriage as you bring it in to the stopper.

The footwork will work all aspects of the upper and lower legs correcting bad posture from the feet up to the pelvis.

Use 2-4 full springs.

Find more foot strengthening exercises here.

pilates reformer workout exercise imag

FROG IN LEG STRAPS: Put your feet in the straps and draw your heels together so your knees come out wide toward your armpits.

Exhale as you push your heels straight out from your sitz bones keeping the feet together and in a small “V” as you extend the legs.

Feel like you are zipping up a tight pair of jeans from your pelvis feeling the inner thighs draw together. Bend to come in and repeat for 10 repetitions.

Use 1-2 full springs.

LEG CIRCLES IN STRAPS: Keeping your pelvis very still and spine in neutral throughout as you circle your legs out to the sides then down together and pull them back up to the center.

Repeat the circles 6 times each direction. Be careful not to roll the pelvis side to side.

Use 1-2 full springs on the Pilates Reformer.

Pilates Reformer Workout for the Upper Body and Core:

Check out my Pilates Reformer Workout for the upper body at YouTube!


Lying on this Pilates machine bend your knees up at a 90 degree angle and hold the straps in your hands over your chest.

Push your straps with straight arms down by your side and then let them float back up over your chest.

Repeat for 6 reps exhaling as you press down and inhale as they come back up.

Work from your back or through your shoulder blades. Add circles to this exercise for variety.

Use 1-2 springs.


Sit facing the springs holding the straps at your sides with your legs extended. Inhale as you sit tall and then exhale to reach forward and spine stretch forward reaching your nose to knees and hands to toes.

Then inhale as you reach and sit back up simultaneously, then circle your arms and back down to your waist.

Use the core or abdominal muscles to flex and then extend the spine throughout this exercise. Use 1-2 springs.

ROWING BACK: On the Allegro II

Sit facing away from the springs with your legs through the shoulder pads.

Holding the infinity foot bar with your hands about shoulder width apart grow taller off the sitz bones as you pull your upper abdomen to the foot bar.  Your elbows will reach wide and back as you draw your shoulder blades together in back.  Release back slowly feeling your shoulder blades pulled apart.  Repeat forward pulling with an exhale.

This exercise works the core, biceps, and latissismus muscles. Repeat for 8-12 repetitions.

Leave Pilates Reformer Workout and check out my Pilates Chair Workout here.

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