What Is the Pilates Reformer?

To the uninformed, it may look like a torture device from the Middle Ages. But ask any Pilates devotee to name their most effective workout, and it's likely the reformer exercise machine will top their list.
Knowing that resistance training would probably improve his students' mat performance, Joseph Pilates partnered with an engineer and metalwork expert to produce his first reformer. Decades later, studies conducted by Michele Olson, PhD, confirmed that regular use of the Pilates reformer results in "significant improvements" in flexibility, strength and muscular endurance.

Description

The reformer's basic components include a frame, headrest, foot bar and a sliding platform with attached springs that glides back and forth on rollers. An assortment of adjustable accessories--springs, cables, bars and pulleys--is used to create resistance and allow the body to perform a number of exercises while standing, sitting or lying down. Leather straps, or ropes, facilitate correct positioning of arms and legs, and an adjustable headrest helps to insure stability and proper breathing patterns. The standard studio reformer is elevated on four legs. For clinical or hospital rehabilitation, machines that lie flat are also available.

Purpose

Purists remind us that the reformer was never intended to be used as stand-alone exercise equipment, and it should not be considered an improvement over the basic mat workout. While the reformer's increased variety and more challenging workout can produce positive results, research published on the Journal of Strength and Conditioning website establishes that the same results can be obtained by mat exercise alone. Simply put, it is your body that is supposed to do the work, not the apparatus.

Benefits

The basic purpose of all Pilates workouts is to develop the body's core strength--the powerhouse--through focus on the breath and mindful movements of the body.
Once the basics of proper breathing and focused movement are mastered, the reformer helps to increase core strength and improve flexibility, while encouraging the smooth flow of movement that is necessary to maintain correct form and alignment of the body.

Considerations

Because mat work is the foundation of the Pilates system, professional instructors will always stress the need to master the mat before moving on to any Pilates machine. Furthermore, Katie Aho, owner of Pilates Corps in Scottsdale, Arizona, says in order to prevent injury and get optimum results, "It's important to get professional training before attempting to use the reformer." Aho recommends taking several private lessons before using the reformer on your own, or even in a group setting.

Types of Reformers

Today, reformers are found in most health clubs and exercise studios and in home gyms worldwide. Demand for equipment suitable for at-home use, travel and limited studio space has led to development of lighter-weight machines that can be easily folded and stored away.
Should you decide to buy a reformer for your personal use, keep in mind that there is more to consider than price alone. Machines made for home gyms are generally less substantial than professional models, and cheaper models often lack the smooth ride that is necessary for an effective workout. And whether you prefer a wood, steel or aluminum composite, you'll want to choose one that is sturdy enough to support your body and will hold up over the long term.

References

• American College of Sports Medicine: Pilates Research
• The Journal of Strength and Conditioning Research: Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture
• Katie Aho; Owner, Pilates Corps; Scottsdale, Arizona