To the uninitiated, the Pilates reformer’s combination of sliding carriage, slings, handles, bars and pulleys looks like the most complicated fitness contraption ever designed. To the initiated, it’s an incredibly effective way to develop strength and control, which explains its popularity.
But unless you have the money and space to install one in your house, you’ll have to pay to visit a Pilates studio to use one.
But Brittni Johnson, an NCPT Pilates instructor for wellness app BetterMe, says that you can replicate a reformer workout at home.
She designed this short workout as an easy, at-home alternative, replacing the Reformer with sliders and resistance bands to mimic the reformer movements.
“By introducing external tension, you move beyond basic mat exercises to engage the deep stabilizing muscles, improve joint decompression, and create the functional resistance needed to sculpt a lean, resilient physique,” says Johnson.
If you don’t have any sliders available, you can use a towel on hard floors, or a paper plate on carpet.
1. Sliding reverse lunge
Set: 1 Reps: 10-12 each side
How to do it:
- Stand up straight with your left foot on the mat and your right foot on a slider.
- Reach your arms toward the ceiling as you slowly slide your right foot behind from you, bending your left knee to lower.
- Engage your glutes and core to extend your left leg and pull the slider back to the starting position.
- Do all your reps on one side, then swap sides.
Johnson says: “This mimics the scooter, or lunge series, on a reformer carriage. It builds intense lower-body strength and balance while the overhead reach forces your core to stabilize against the movement.”
2. Banded row
Set: 1 Reps: 10-12
How to do it:
- Sit on the mat with your legs extended in front of you.
- Loop a long resistance band around your feet and hold the ends with your arms extended and elbows at shoulder height.
- Lean back slightly, keeping your back straight.
- Bend your elbows to bring the ends of the band towards your shoulders, squeezing your shoulder blades together while keeping your back straight.
- Extend your arms, moving with control.
Johnson says: “This replaces seated arm work on the Reformer. It targets the upper back and rear deltoids, correcting desk posture and opening up the chest for a taller, leaner silhouette.”
3. Banded twist
Sets: 1 Reps: 10-12 each side
How to do it:
- Sit on the mat with your legs extended in front of you.
- Loop a long resistance band around your feet and hold the ends in your hands, with your arms extended.
- Pull one elbow behind you, while rotating your torso toward that arm.
- Follow your elbow with your gaze, then return to the center and repeat on the other side.
Johnson says: “This exercise replicates the rotational series in the straps. It targets the obliques and deep transverse abdominis by combining resistance with spinal rotation.”
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