Getting started on a Pilates reformer can feel exciting and a little intimidating. With so many movement options and all those straps, springs, and settings, it’s easy to feel overwhelmed. But if you want to build a solid foundation and start seeing real strength and control in your body, there are a few essential exercises worth learning early on. These movements will help you connect to your core, improve coordination, and develop better alignment—no matter your fitness level or goals.
Whether you’re using a reformer at home or training on studio-grade equipment, these six exercises will help you feel stronger, more confident, and ready for more advanced flows.
Practice Leg Circles With Control
Leg circles help you find stability through your pelvis while increasing mobility in your hips. Start lying on your back with your feet in the straps, legs extended toward the ceiling. Keep your hips steady as you draw slow, smooth circles with your legs.
Try not to rush. The slower you move, the more your core has to work to keep everything aligned. This movement is a great warm-up that teaches you how to stay anchored even as your limbs move.
Engage Your Back With Pulling Straps
Strengthening your back muscles early on helps create balance in your body—especially if you’re used to sitting all day. Use the long box on top of the reformer, lie face down, and hold the straps in each hand. As you pull the straps down and back, keep your arms straight and shoulder blades sliding together.
Focus on lifting from your upper spine, not just your hands. You’ll feel the back of your body fire up in a whole new way.
Strengthen Your Core With the Hundred
This classic Pilates move is a staple for a reason. It builds endurance, challenges your breath, and lights up your core. Start lying down with your legs either bent in tabletop or extended at an angle. Lift your head, neck, and shoulders, and reach your arms long by your sides. Pump your arms up and down while you inhale for five counts and exhale for five counts—repeating this ten times.
Don’t let momentum take over. Stay strong and intentional through every breath.
Master Bridging for Glute Activation
Bridging is a simple move that teaches you to articulate your spine and activate your glutes properly. Lie down with your feet on the footbar, knees bent. Press through your heels to lift your hips slowly off the carriage, one vertebra at a time. Hold at the top, then lower with just as much control.
You can vary the movement by adjusting spring tension, placing your feet in different positions, or even adding a resistance band around your thighs.
Work on Coordination With Arm Presses
Arm presses are more than just an upper body workout—they’re about full-body coordination. Sit or kneel on the reformer facing the pulleys and hold a strap in each hand. As you press the straps forward, engage your core, keep your spine tall, and resist the urge to lean or sway.
This move strengthens your shoulders and triceps while teaching you to move from a stable center. If you’re on a lighter spring, the challenge increases and forces even more control.
Find Strength in Simplicity With Footwork
Footwork is often one of the first things you learn on the reformer, and it’s not just for beginners. Lie on your back with your feet on the footbar, and press the carriage away while keeping your movements smooth and even. Switch between different foot positions—heels, toes, arches—to challenge various muscles. Focus on alignment and try not to lock your knees. This foundational exercise warms up the body and preps your legs for everything that follows.
If you’re still figuring out which reformer setup fits your space and training style, Core Collab USA makes it easy to choose. Their foldable machines are ideal for home use, while their studio reformers hold up to the demands of high-volume classes. Whether you need compact convenience or full commercial performance, you’ll find durable designs, adjustable features, and thoughtful accessories in their pilates machine choices.