Pilates was created in the 1920s in New York City by Joseph Pilates and many of its exercises were originally used to help World War I patients rehabilitate injuries. Today, Pilates is used more for fitness than for physical rehabilitation, although its focus on building a strong core may help prevent or speed along healing from other injuries.
If you’re considering giving this mind-and-body-focused workout a try, it’s key to have a grasp of Pilates’ foundational moves so that you can safely make the most of this muscle-building, endorphin-inducing workout.
The benefits of Pilates
Pilates is a unique fitness practice in that it focuses on more than just burning calories and achieving toned muscles—although you’ll do both of those things with a regular cadence of classes.
Pilates is focused on three principles, according to the Pilates Foundation: breath, whole-body health, and whole-body commitment, with “the whole-body encompassing mind, body and spirit.” Within those principles, the concepts of breath, concentration, centering, control, precision and flow are mainstays in any well-rounded Pilates practice.
“There are many benefits of Pilates that go beyond toning muscles or getting in a great workout,” says Rebecca Kennedy, CPT, a Peloton Pilates and Tread instructor. “Some of the top benefits of Pilates for me are that it improves posture and balance, helps with overall flexibility and mobility, and is low-impact and low-stress on your joints.”
Additionally, Kennedy notes Pilates can be an excellent complementary workout to other fitness activities like running, cycling, or strength training.
Lastly, Kennedy believes the mind-body connection that is achieved from a frequent Pilates workout is unmatched in the fitness world. “A regular Pilates practice will improve your mind-body awareness while improving mental focus and concentration,” Kennedy says. “Its emphasis on enhancing breathwork can also have the effect of reducing feelings of stress and anxiety.”
Beginner Pilates tips to keep in mind
Before diving into Pilates head first, remember to listen to your mind and body—it’s better to forego a move or modify it than cause yourself pain or injury. While it may be tempting to launch into some of the more advanced Pilates moves, it’s better to view each movement with “curiosity, instead of just trying to do each move and check off a box,” Kennedy says.
She recommends nailing the basics of the moves featured below—and not just acing the look of a move, but truly internalizing the breathing rhythm, form, and alignment of these foundational Pilates movements before becoming overly concerned with time spent in a movement, number of reps, or moving into more challenging variations of a move.
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“A common misconception about Pilates is that you need to be flexible and also have a ton of equipment to get started with your practice,” Kennedy says. “Neither of these things are true. You do not need to be flexible to start a Pilates practice, and much of the equipment used is all extra, so don’t let either of those misconceptions hold you back from beginning a foundational practice.”
Finally, Kennedy reminds those who are new to Pilates that this is a slow, methodical practice. “Move slower than you think you need to, and always move with control,” Kennedy says. “Take modifications for any exercise that feels too challenging—it’s better to take a modification that allows you to maintain good form, breath control, and pelvic floor connection than to rush through a movement.”
The best Pilates exercises for beginners
Kennedy demonstrates each of the 10 moves in the video below. Follow along with her or scroll down for detailed exercise instructions.
1. The hundred
The Pilates hundred works your core and introduces the concept of timing your breath with your movements.
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If you’re obsessed with all things Pilates, you already know about the best athleisure, accessories, and self-care moments to incorporate into your practice. However, you may be less familiar with a type of breathwork that can improve your practice — and help you feel more grounded.
Enter hypopressive breathing, a deep breathing exercise that involves emptying your lungs completely. It’s similar to the uddiyana bandha in yoga (or an “abdominal lock”).
“It involves breathing in a way that creates a vacuum-like effect in your thoracic, abdominal, and pelvic cavities by decreasing the pressure, causing a lift and toning of the pelvic floor,” says Anouska Shenn, a certified Pilates instructor and founder of The Office Yoga Company.
But before we get into how to do it, let us clear up one thing: Don’t try any breath-holding exercises during your practice, since Pilates focuses on breathing through movements.
That said, practicing hypopressive breathing before, after, or separate from your Pilates workouts can help support your practice in a number of ways.
What is hypopressive breathing?
Hypopressive breathing is a technique that involves completely emptying your lungs and holding that breath to create a vacuum. It serves as a core exercise that can benefit your pelvic floor health.
Think of it this way: Your abdomen is a closed pressure system. That means that when the pressure changes—like with a cough, deep breath, or force like a lift—your abdominal structures need to be able to manage that pressure properly. That’s where pelvic floor exercises, like hypopressive breathing, come in.
“When we’re not managing that pressure properly, gravity takes it and sends it down into the pelvic floor,” says Blair Mauri, MS, OTR/L, a pelvic floor therapist and owner of Blair Mauri Pelvic Health. “Repeated downward pressure not only weakens the pelvic floor, but can also cause it to become extremely tense.”
That tension may lead to symptoms such as incontinence, pelvic organ prolapse, painful sex, low back pain, or chronic constipation. “Hypopressive breathing is an excellent way to optimize pelvic floor function, as it provides a natural lift to these tissues without increasing the tension,” says Mauri.
Improving your pelvic floor function can relieve pelvic pain or low back pain, improve your oxygen and energy levels, promote digestion, and support your movement throughout your Pilates practice.
In fact, an eight-week program of hypopressive exercises improved pelvic floor muscle strength and urinary incontinence symptoms in women ages 18 to 60 with pelvic floor dysfunction and urinary incontinence symptoms, per a 2022 study1 in Neurourology and Urodynamics.
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Plus, hypopressive breathing can work your lungs in a way that benefits your Pilates practice. “Optimizing your rib mobility is also important for diaphragm function and getting the most out of your breaths,” adds Mauri.
How do you do it?
First, take a few deep breaths and see where you notice that pressure (in this case, your breath):
Is it focused in your chest or belly?
Are your ribs moving apart as you breathe in?
You should feel some mobility in all of these areas, not just one. “Rib mobility is especially important for proper hypopressive technique, so you may need to start here,” says Mauri. “Take some time to retrain your breathing so that everything expands on the inhale and comes back together on the exhale.”
Once you’ve honed in on that, you can move on to your hypopressive breathing exercises, following Mauri’s instructions:
1.
Gently exhale as if you are fogging a window. Don’t send any pressure or force down into your lower belly or pelvic floor.
2.
After you exhale, hold your nose and close your mouth and “pretend” to inhale without actually taking in any air. Think about widening those ribs, which will make your stomach begin to look concave.
3.
Hold this for 3-5 seconds and then inhale.
How does it benefit your Pilates practice?
This breathing technique shines as an add-on to your Pilates practice. You don’t want to hold your breath during Pilates moves (after all, Pilates is all about coordinating movement with breath), but hypopressive breathing exercises can serve as bumpers for an effective workout.
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“Hypopressive breathing is designed to stand alone, but you can use it as part of your warm-up or to close your Pilates practice,” Shenn says.
Pelvic floor strengthening is already often a key element of Pilates. In fact, a 12-week Pilates program focused on pelvic floor strengthening significantly improved stress urinary incontinence symptoms in women ages 45 to 70, with the results lasting even six months after the program, per a small 2020 study2 in the Journal of Alternative and Complementary Medicine.
“Hypopressive breathing complements a Pilates routine, as it also retrains and strengthens the deep core along with your pelvic floor,” says Mauri.
A strong and coordinated deep core and pelvic floor gives you more stability as you move your body throughout your Pilates practice—and throughout the rest of your day.
“Our pelvic floor muscles work together with our deep core muscles to stabilize the spine—supporting our posture and providing a solid foundation for all of our movements,” says Shenn.
Tips to get started
As you integrate hypopressive breathing into your Pilates routine, Shenn recommends keeping these tips in mind:
Start with 1-3 sets of 3 repetitions, resting between sets.
If you’re a beginner, practice your breathing lying down or seated, before progressing to more challenging positions like side-lying or quadruped (a four-point kneeling position).
Do your hypopressive breathwork on an empty stomach (it’s recommended to not eat at least two hours beforehand, since this type of breathing involves suctioning the abdomen inward and upward).
Avoid wearing clothes that are too tight—including collars, waistbands, and belts—as they can impede your breath.
Very little research has been done on the effect of breathwork on babies in the womb, so avoid hypopressive breathing if you’re pregnant.
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One more thing to note: Certain preexisting health conditions like high blood pressure can also be contraindications for breathwork, so always check with your doctor first and consider working with a trained provider to make sure your form is correct.
Molina-Torres G, Moreno-Muñoz M, Rebullido TR, Castellote-Caballero Y, Bergamin M, Gobbo S, Hita-Contreras F, Cruz-Diaz D. The effects of an 8-week hypopressive exercise training program on urinary incontinence and pelvic floor muscle activation: A randomized controlled trial. Neurourol Urodyn. 2023 Feb;42(2):500-509. doi: 10.1002/nau.25110. Epub 2022 Dec 8. PMID: 36482844; PMCID: PMC10107869.
Hein JT, Rieck TM, Dunfee HA, Johnson DP, Ferguson JA, Rhodes DJ. Effect of a 12-Week Pilates Pelvic Floor-Strengthening Program on Short-Term Measures of Stress Urinary Incontinence in Women: A Pilot Study. J Altern Complement Med. 2020 Feb;26(2):158-161. doi: 10.1089/acm.2019.0330. Epub 2020 Jan 9. PMID: 31916840; PMCID: PMC7044776.
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As great as going to an in-person Pilates reformer class can be, there’s something to be said about an at-home Pilates workout. Whether you don’t want to venture out into the cold weather or just prefer working out from the comfort of your home (we’re looking at you, cozy cardio), having a Pilates reformer and other Pilates equipment at home can be just the thing that keeps you on track with your exercise goals. Plus, with so many fun classes online, these workouts are now more accessible than ever.
Unfortunately, buying a Pilates reformer is far from cheap. Costing thousands of dollars, this product is a big investment, so taking time to pick the right one is a smart move. Plus, there are so many factors to consider—size, features, and mobility, just to name a few. Where do you even begin? Ahead, Pilates instructors share how to pick a Pilates reformer and some of their favorite choices.
What to look for when buying an at-home Pilates reformer
When filtering through Pilates reformers—or even before pulling that tab up on your phone—consider these six factors.
The price
Even the more affordable reformers aren’t cheap. It’s totally fair that you may not want to (or be able to) spend as much money on the most expensive reformers on this list.
“Once you’ve figured your budget out, you’ll be able to decide across your price bracket as to the other factors,” says Emma Wylie, certified Pilates instructor and hormone expert for the non-toxic fashion brand Losano.
The size of your space
This is another major deciding factor. If the reformer is too big, you won’t be able to use it well, if at all. Even if it fits into a smaller space, you might not be able to fully extend your legs, for example.
“Reformers differ in size and can come with or without ‘legs,’ so don’t be put off if the first brand you find doesn’t seem to fit your space,” says Grace Hurry, a Pilates instructor with over 14 years of experience who specializes in pre- and post-natal exercise.
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Along those lines, note that some reformers are portable while others are not. Jill Harris, a Pilates instructor in San Francisco who created and owns a FitSprings studio, recommends considering whether that factor matters to you. Do you have a dedicated space for the reformer or will it need to go into storage at times?
The ways you’ll use it
Hurry encourages thinking about how you’ll use the reformer and your past experiences with one. “Light, at-home use won’t require one of the super expensive, commercial-grade reformers,” she says. “However, if you’re used to attending a studio with high-end equipment, you will notice a difference if you choose a cheaper, ‘at-home’ model.” The cheaper ones will feel less sturdy and are smaller, she says.
Additionally, ask yourself if you plan to work with a trainer or follow an online platform. “This makes a difference in what you buy because some reformers require exercise modifications that subscription platforms don’t account for,” Harris says.
The level of comfort you need
“I don’t always mean comfort in terms of how squishy the foam mat is or how soft the foot bar is. I mean what machine have you done the majority of your practice on?” Wylie says. “If you know your way around the machine, know its nuances and intricacies, then bringing your practice into the home will be a much smoother transition.”
The features can affect the comfort level, too. Padded shoulder rests, an adjustable headrest, and a smooth carriage glide are examples that Nicola Geismar, certified Pilates instructor, movement specialist, and founder of Free Your Spine Pilates mentions.
The features it offers
Besides comfort features, you may want to check out what else the reformer has. Functionality is key. “Ensure the reformer includes adjustable springs for resistance levels, a sturdy foot bar, and compatibility with accessories, like a jump board,” Geismar says.
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Lesley Logan, certified Pilates teacher and founder of OnlinePilatesClasses.com, also encourages verifying if it comes with necessary accessories, such as a box and adjustable straps. “These components can significantly enhance your workout versatility,” she says.
The materials it’s made of
Geismar encourages choosing a reformer that lasts and is environmentally sustainable. “Look for durable materials, like solid wood or aluminum frames, for longevity,” she says.
The production also affects the safety and effectiveness. “Look for reformers that utilize springs instead of bungee cords,” Logan says. “Additionally, the foot bar should be adjustable and angled to facilitate a comprehensive range of motion for various exercises.”
The best at-home Pilates reformers
With that in mind—and without further ado—here are some of these instructor’s favorite reformer brands and models. They also share the pros and cons of each one.
The Allegro 2 is ideal for both beginners and experienced practitioners alike looking for studio-level quality, according to Geismar.
Hurry says this was the first reformer she owned. “I bought it during COVID for home use, and later used it with clients who also loved it,” she says. “It is smaller than some commercial grade reformers, so it’s less imposing in the home, and it’s very sleek and has the unique feature of the ‘infinity bar,’ which can open up some creative, new ways to use the reformer.”
This machine is Wylie’s “absolute favorite,” and “the smoothest machine” she’s ever worked out on. It’s perfect for lunges and planks, she says, and the nuance in the strings allows people to find their desired level of challenge.
Logan recommends this reformer, as well. “The Allegro is recognized for its contemporary design and compact size, which allows it to slide under beds or be stored away when not in use,” she says. “Although it doesn’t strictly adhere to classical Pilates designs, it offers home users remarkable versatility and ease of access.”
Pros:
Smooth, quiet carriage glide
Adjustable foot bar and rope system
Excellent durability
Cons:
The foot bar can be touchy
It’s closer to the ground, which can limit the range of exercises
It has ropes instead of leather straps, which may not suit everyone’s preferences
This reformer is what Hurry has in her studio. “This is definitely high-end, studio-grade equipment, which is so beautiful to use and stunning to look at, but it is big,” she says, noting it’s longer, wider, and comfier than other models. “If you have the space and extra money to spend, this is the most luxurious reformer to have in your home, in my opinion, and will give you the real studio experience.”
Multiple instructors mentioned this choice. “This would be the most compact and mobile reformer I’ve used, and for an at-home machine, [it] can provide a great workout for a relatively [low] entry point cost,” Wylie says. “A great starting point if you have budget and space constraints.”
This reformer is especially suitable for users seeking a high-grade folding option, according to Harris. “The look and feel of this reformer is professional and will work for many subscription platforms,” she adds.
Hurry agrees an Align reformer is, generally speaking, a great choice. “These are perhaps the ‘go-to’ reformers to look at for home use as they are the least expensive of the more established brands,” she says. “I have used Align equipment extensively and they feel smaller and less sturdy than the more expensive manufacturers; however, they are still great machines ideal for home use.”
Word to the wise: Align offers a reformer comparison tool on their website that’s super helpful in choosing the right reformer for your needs.
Pros:
Compact and will fit into small spaces
Less pricey than some other reputable options
Cons:
The height limits certain exercises
The instruction manual and installation can be challenging
This is a studio favorite, according to Wylie. “The V2 Max is a well-built reformer and caters well to a wide demographic, from your regular Pilates goer to injury rehabilitation, aging clients and more,” she says.
Apartment-renters, this may be the one for you. “Compact yet robust, this reformer is perfect for home use,” Geismar says. “It offers a unique vertical frame for more versatility in workouts.” She says this option is best for individuals who have limited space but still want professional-level features.
Pros:
Compact and space-saving
Includes a vertical frame for additional exercises
This one is perfect for beginners and those on a budget, according to Geismar. It also allows for other types of exercise. “This affordable reformer includes a built-in cardio rebounder, making it great for adding a cardio element to Pilates,” she says.
Pros:
Affordable and accessible
Allows for a cardio workout
Foldable and easy to store
Cons:
Less durable long-term
Limited resistance levels compared to premium models
Geismar likes this reformer because it’s “a lightweight, portable reformer that doesn’t compromise on quality.” In other words, it’s a good balance of functional and affordable.
Pros:
Lightweight and easy to move
High-quality, durable build
Suitable for users at all levels
Cons:
May lack the advanced features of larger models
Shorter carriage length may not be suitable for taller users
“For a lightweight, low barrier-to-entry reformer that saves space and has a subscription specifically for the design, I recommend Somato,” Harris says. “This reformer is for you if you like group classes and want that type of vibe.”
Pros:
Ease of use: It folds and the resistance cords are easy to change
Price is on the lower end
Cons:
There’s no reformer box
You’ll have to pay for membership to use the app after one month
This is the “ultimate luxury home reformer,” according to Harris. “This machine has so many incredible features, including covers on the springs, an anti-tipping mechanism, and a very smooth and quiet ride,” she says. “I recommend this reformer for someone who appreciates good design and works with a trainer.”
Pros:
Lots of features
Aesthetically pleasing
Adjustable
Cons:
Heavy, so it won’t work well if you need to move or store it
“The Contrology 80-inch reformer is lauded for its lightweight design, thanks to its aluminum frame, which makes it easy to handle,” Logan says. “It’s well-suited for those with limited space, and its angle-designed foot bar promotes engagement of all leg muscles during exercises.”
Pros:
It’s lightweight and easy to move
It has a firm cushion, which is supportive and facilitates more effective workouts
Logan recommends this reformer for its luxurious leather straps, weighted springs, adjustable foot bar, and well-designed shoulder blocks. These features mean it caters “to various fitness levels and preferences,” she says, and “make it a versatile choice for many exercises, including a box for added functionality.”
Pros:
Durable long-term
Has adjustable features to accommodate various workout styles
Cons:
Heavier and longer than other options, making it harder for storage
