5 reformer Pilates exercises to do at home (beginners)

Here are five fundamental reformer Pilates movements, adapted to a foldable board. Together they form a complete session of about fifteen minutes. Move slowly, breathe out on the effort, and start with the lightest band.

1. The lunge glide (legs and glutes)

Standing beside the board, place one foot on the floor and the other on the carriage. Slowly slide the carriage back by bending the front knee, then bring it back with control. 8 to 10 times per side. Keep your chest upright and your front knee above your ankle.

2. The kneeling plank glide (abdominals)

Hands on the U-handle, knees on the carriage, body aligned. Push the carriage back a few centimetres by extending your hips, then bring it back by engaging your abdominals. 8 to 10 times. Your lower back must not sag: if it does, reduce the distance.

3. The band row (back and arms)

Sitting on the carriage facing the bars, hold the handles of the resistance bands. Pull your elbows back close to your body, squeezing your shoulder blades, then release slowly. 10 to 12 times. Keep your shoulders low, away from your ears.

4. The side glide (inner thighs)

Standing sideways, one foot on the fixed part, the other on the carriage. Slowly open the carriage sideways, then close it by squeezing your inner thighs. 8 times per side. A small, controlled movement is more effective than a big one.

5. The stretch (to finish)

Kneeling, hands on the carriage, slide it forwards while lowering your chest, as in a cat stretch. Breathe deeply for three breaths, then come back. Repeat 3 times.

How to progress

Do this session three to four times a week for two weeks. When it becomes easy, add repetitions before increasing the resistance. To be guided step by step, nao’s 14-day programme, included with the board, takes you through these movements and many others in video.

If you feel pain (not effort, pain), stop the exercise. If in doubt, or if you are pregnant or injured, ask a health professional for advice.

Discover the Home Studio board, and add grip socks so your feet stay put on the carriage.