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TWHEELS Exercise Library
Pilates Reformer Exercises: The Complete Workout for Home
The Pilates Reformer brings studio training into your living room: The spring resistance guides your movements, eases strain on your joints, and makes many exercises more accessible and precise than on the mat. On this page, you’ll find 10 tested Reformer exercises for home, from Footwork for your legs and glutes to the Hundred for your core, each with step-by-step instructions, recommended volume, and the most common mistake to watch out for.
Filter by muscle group or level, start with one of the ready-made workouts, and progress at your own pace. All exercises work on the foldable TWHEELS maple wood Reformer with the included straps, without any additional accessories.
Footwork on Toes
Footwork on Toes
- Lie back on the carriage, head on the headrest, balls of the feet on the footbar hip-width apart and parallel, heels lifted.
- Set your pelvis to neutral and engage your abs.
- Exhale and straighten your legs, pushing the carriage back under control.
- Inhale and bend your knees, bringing the carriage back slowly without letting it hit the stopper.
- Hip, knee and foot stay in line the whole time.
Footwork on Heels
Footwork on Heels
- Start as in the toes version, but place the middle of your heels on the footbar hip-width apart, feet flexed.
- Exhale, press strongly through your heels and straighten your legs.
- Inhale and bend your knees slowly, bringing the carriage back under control.
- Variation: a wider stance for glutes and hamstrings, a V position for the inner thighs.
Running on the Reformer
Running on the Reformer
- From footwork on toes, straighten both legs, keeping the balls of your feet on the footbar.
- Lower one heel below the level of the bar while the other knee bends slightly.
- Switch sides smoothly, like walking on the spot, with your breath setting the rhythm.
- Keep the pelvis and the carriage as still as possible; the movement comes only from ankles and knees.
The Hundred
The Hundred
- Lie on your back, legs in tabletop (hips and knees at 90 degrees), straps in your hands, arms vertical above your shoulders.
- Exhale, curl your head and sternum up and lower your straight arms toward the carriage.
- Pump your arms up and down in small, rhythmic beats: 5 beats inhaling, 5 beats exhaling.
- Hold for 10 cycles, eyes on your knees, shoulders away from your ears.
- More advanced: extend your legs out on a high diagonal.
Shoulder Bridge
Shoulder Bridge
- Lie on your back, heels on the footbar hip-width apart, feet flexed, arms long by your sides.
- Exhale and roll your pelvis up vertebra by vertebra without pushing the carriage away.
- Roll up to a diagonal line from shoulders to knees, glutes active, ribs soft.
- Inhale at the top, then exhale and roll down vertebra by vertebra under control.
- Beginners only lift halfway.
Frog & Leg Circles
Frog & Leg Circles
- Lie on your back, place the straps around your arches, press your heels together, toes turned slightly out, knees bent over your pelvis.
- Exhale and extend your legs at about 45 degrees, keeping your heels together.
- Inhale and bend your knees back under control without letting your tailbone lift.
- Then draw small circles with straight legs: lower, open, lift, close, then change direction.
- The pelvis stays completely still throughout the whole set.
Supine Arm Presses
Supine Arm Presses
- Lie back on the carriage, knees bent and feet flat, one strap in each hand.
- Lift your straight arms vertically above your shoulders, palms facing your feet.
- Exhale and lower your straight arms under control until your hands touch the carriage.
- Inhale and let your arms travel slowly back up against the pull of the springs.
- Keep your shoulders down and your wrists straight and stable.
Kneeling Chest Expansion
Kneeling Chest Expansion
- Kneel upright on the carriage facing the headrest, knees against the shoulder rests.
- Take a short grip on the straps, arms straight alongside your thighs, shoulders stacked over your hips.
- Exhale and draw your straight arms behind you, gently squeezing your shoulder blades together as your chest opens.
- Hold briefly and take a deep breath in, then bring your arms forward again under control.
- Pelvis and torso stay upright and still the whole time.
Elephant
Elephant
- Step onto the carriage: hands shoulder-width on the footbar, heels against the shoulder rests, feet flexed, weight in your heels.
- Your body forms an upside-down V with a slightly rounded back, tailbone pointing down.
- Inhale and push the carriage back with your legs under control, keeping torso and arms still.
- Exhale, engage your abs deeply and draw the carriage back in from your centre.
Mermaid
Mermaid
- Sit sideways on the carriage in a Z-sit: the shin nearest the footbar rests against the shoulder rests, the other foot rests on your thigh.
- Place the hand nearest the bar on the footbar, the outer arm resting long by your side.
- Exhale, sweep your outer arm overhead and bend your torso toward the footbar in a big arc while the carriage glides along a little.
- Both sitting bones stay anchored; inhale and come back up to an upright seat using your side body.
- Optionally, on the third rep rotate your ribcage toward the bar, then switch sides.
Ready-to-follow workouts
Start with a curated routine—2 to 3 sessions per week are enough to make noticeable progress.
Full body beginner
Your entry point on the Reformer: everything lying on your back, with just one switch over to the straps. Covers legs, glutes, core and arms. 1 to 2 sets per exercise.
- Footwork on Toes · 8-10 slow reps, 1-3 sets
- Footwork on Heels · 8-10 slow reps, 1-3 sets
- Shoulder Bridge · 8-10 slow reps
- Frog & Leg Circles · 8-10 frogs + 5-8 circles in each direction
- Supine Arm Presses · 10 reps
Core & posture
The Pilates classics for a strong centre and an upright posture, from the warm-up to the closing stretch. Plan a spring change between the blocks.
- Running on the Reformer · 1-2 sets of 8-12 changes per side
- The Hundred · 10 breath cycles of 10 arm beats
- Elephant · 8-10 reps
- Kneeling Chest Expansion · 8-10 reps
- Mermaid · 4-5 reps per side
Pilates reformer made of maple wood (foldable) - TWHEELS
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Frequently asked questions
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Do I need accessories for these exercises?
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Phone: +41 43 508 20 26
Email: info@twheels.ch
Warehouse: U. Schwärzistrasse 54, Weesen
