"Nervous" or "intimidating" can be synonyms for what it is like when you walk into a Pilates studio for the first time. The smooth reformer machines can be imposing with all their springs, straps and sliding carriages. I know how it feels; I've been there a hundred times before now - a novice has gone to reach a position or clear security, taken a deep breath and silently said "where the bloody hell do I start?"
Once you get on top of the reformer and start moving, the truth all starts to fall into place. Reformer Pilates is a full-body workout that’s low-impact, gentle on your joints, and incredibly effective. Plus, it's got this good feeling way of putting you in a state of feeling higher, stronger and more connected to your body.
I will guide you through what to expect in your first class, give tips that will make it easier and give you a little exercise you can do at home, which will prepare your body.
So, What Exactly is Reformer Pilates?
In simple terms, Reformer Pilates is Pilates done on a machine called a reformer. Unlike mat Pilates using your own body weight, reformer Pilates performs the equivalent exercises also using springs and pulleys providing support or even resistance according to your capabilities.
Though this machine may at first appear complicated, it is surprisingly adaptable. Light resistance and compound exercises for beginners to medium level, allowing you to push their limits with the spring with advanced-level compound exercises. Each exercise will have an emphasis on control of movement, proper alignment and conscious breathing.
If you’re curious to learn the basics before your first class, check out Reformer Pilates Basics. It is loaded with beginner assistance tips and protection guidelines.
What Happens in a Typical Class
Here's the lowdown on what a first session looks like. Think of this like your backstage pass to the studio.
1. Warm-Up
Warm-up is always done at the start of each class. Leg slides and pelvic curls, or slight movement of the arms, are a few examples. The purpose of this is to get your muscles awake and moving, connect your breath to your body and prepare your mind to move.
I often say to new students if you give her your chances to find your rhythm, you'll feel your core start working." Take your time - pay attention to the way your body is feeling.
Underfoot or at the back, the sliding carriage may appear a little strange for at least the initial few uses. That’s normal! By the end of the warm-up, it gets to the point of feeling the naturalness of it all - of the reformer becoming part of you.
2. Main Workout
Once heated, it is time for the real fun to start. The main workout is an excellent mix of strength, flexibility, and balance, which you might not have expected.
Some common moves include:
- Footwork Series: Pushing the carriage by pushing your legs, therefore developing glutes and thighs. You'll feel the awesome stuff burn, come on.
- Arm Work with Straps: To tone the arm and shoulders while at the same time keeping the body core engaged.
- Core Activation: The abs, obliques and stabilizers are acquiesced to in every movement. This is what creates that powerhouse central place we all wish to have.
- Side-Lying & Leg Circles: Increase hip mobility and balance.
Fun fact: in beginners, a person will notice his legs or arms shaking in the beginning. That’s actually a good sign! It means you are getting your muscles through reinjury and getting them coordinated.
3. Breathing and Mindfulness
If there is one thing that characterizes Pilates, it is the emphasis on breath. Instructors will tell you to breathe in as you prepare to make a movement and breathe out as you make the movement.
At first it may seem a bit embarrassing. But once that does, everything changes. Proper breathing also helps you breathe in ways that get your muscles more engaged and maximally stretched and relaxed, while even relaxing your psyche. Most students leave in an energized and relaxed state - a rare combination in most forms of exercise.
4. Cool-Down
Every class ends with a cool-down (the stretching of worked muscles in a relaxed manner). Try stretching the hamstrings, spinal twists and opening of the thorax.
This part is my favorite. You've worked hard and now it's time to relax, relax and walk out taller, lighter and straighter. I have many students who share their story of how it has definitely taught them a thing or two; many of them say it is like an "aha," because when people come in their body feels far different from when they leave.
Tips for Your First Class
I use the following when working with beginners to get them to feel empowered:
- Arrive a little early: This allows time to settle in, ask questions and calm any nerves (often).
- Wear fitted clothing: it ensures your safety and comfort on the reformer.
- Grip socks are your friend: They make your grip more stable and hygienic.
- Talk to your instructor: Make your instructor aware of any injuries or any areas where the exercise is problematic so they can offer suggestions for modification that will help you exercise safely.
- Listen to your body: do not make yourself bleed. Stop or change course as you see something is not right.
- Stay hydrated: Your muscles will appreciate this
A Simple At-Home Exercise
You can prepare your body for your first class using this move that is very suitable for beginners:
Pelvic Curl (Mini Bridge)
- Lie down on your back holding bent knees and feet in a hip partnership, shoulder-width apart.
- Normally you would breathe in as you prepare and on the way out of the breath, you pull your hips up off the mat.
- Holding at the top for a 1-breath count Felting your glutes and your core working.
- Slowly lower china hips back down.
Your core voluntarily engages and you're more accustomed to breathing with the movement you do on the reformer—even a few reps of this/having them instruct you on the reformer.
Why Reformer Pilates Works
Here are some of the reasons that explain why the kids come back:
- Full-Body Strength: The springs work both at the large muscle level and as stabilizers.
- Flexibility Gains: Guided stretching increases one's flexibility.
- Better Posture: Engaging the core helps in countering the slouching of the desk.
- Low-Impact, High Reward: Easy on joints but hard on muscles.
- Mind-Body Connection: Since breath and focus are the experience is meditative.
Where to Start in Miami & Coral Gables
If you’re ready to try it in person, Pilates Strong Studio in Coral Gables has a welcoming, beginner-friendly atmosphere. Their teachers teach you how to do it, make sure that you are safe and feel confident. Small class sizes: It means that you have personal attention and this is ideal for first-timers.
Final Thoughts
Reformer Pilates may look intimidating at first, but with patience and curiosity, it quickly becomes one of the most rewarding workouts you’ll try. Just take a deep breath, be aware and trust in your body - it will do the rest.
Check out Reformer Pilates Basics to get together with pre-session information. Every pro started out as a rookie and every class is a description of strength, flexibility and confidence.
Take that first step. Now go ahead, put your foot on the reformer, take in a breath and enjoy yourself while you're at it! And your body - and mind - will be grateful that you did.
