Getting Started with Reformer Pilates: What to Know Before Your First Class

The first thing that goes through most people’s minds when they walk into a reformer studio is: “These springs, straps, the sliding platform… how am I supposed to use this?” Don’t worry – after a few minutes the machine won’t feel strange at all.

What is a reformer?

A reformer is a pilates machine made up of a platform that slides on rails, springs attached to it, and straps held with the feet or hands. The springs set the resistance: more springs means heavier, fewer means lighter. Interestingly, in some exercises fewer springs make the movement harder, because controlling the platform is up to you.

That’s why every movement on the reformer works strength and control at the same time. The abdominal, lower-back and glute muscles – the ones that hold your posture – stay active throughout the class.

Who is it for?

The short answer: almost everyone. People who sit at a desk for long hours choose the reformer for posture and back health, runners and footballers for flexibility and balance, and weightlifters to strengthen neglected deep muscles. People who want to rebuild core strength after pregnancy come often too.

If you have a herniated disc, recent surgery or are pregnant, consult your doctor before starting and be sure to tell your instructor. The exercises will be adapted for you.

What happens in the first class?

• The instructor introduces the machine: how the springs are attached, the foot bar and the straps.
• You learn the basic pilates breath. Matching the exhale with the moment of effort feels odd at first, then comes naturally.
• You start with simple movements such as footwork; the instructor corrects your posture often.
• After class you may feel muscles in your core and glutes that you didn’t know you had.

What to wear?

Close-fitting, not baggy clothing is best: the instructor needs to see your movement and fabric shouldn’t catch in the springs. Pilates grip socks are important for both hygiene and safety. Remove jewellery and watches.

How many classes a week?

Two classes a week is ideal to start. You usually start to feel the effect after a few weeks of regular classes: the first thing people notice is sitting up straighter at their desk or a less tired lower back at the end of the day. If you also do fitness, even one reformer class a week brings good balance to your training.

All five 4x4 Sport Center locations have a reformer studio. You can find the one closest to you on our reformer pilates in Antalya page and try your first class for free.