REFORMER Pilates is the workout of the moment.
But classes don’t come cheap. Some London studios charge as much as £79 for a single session.
Thankfully, you don’t have to part with serious cash to get the same results.
Paola Di Lanzo, wellness guru and founder of Paola’s Body Barre, says: “We are experiencing a huge ‘Pilates craze wave’ all over the world and reformer has become the latest hit in the UK.
“I have been teaching fitness classes for over 30 years, and one form of exercise that stands the test of time and is accessible to everybody is mat Pilates.
“This came before reformer, so mastering the mat is always a great place to start.
“What’s more, we can emulate many moves we do on the reformer on the mat, at home with a few simple household props.”
Reformer Pilates is usually carried out on specialised equipment with a sliding carriage, springs, ropes with handles and a foot bar.
These features are said to help you focus on core strength, flexibility and posture – and they work.
Research by scientists in Turkey found reformer Pilates improved muscle strength, particularly in the lower body.
A separate study, published in the Journal of Sports Medicine and Physical Fitness. found that doing one hour of Pilates four days a week for two months increased metabolism and reduced obesity in overweight women.
And a review in 2015 showed Pilates training improved balance and helped prevent falls in older adults.
But what about when it comes to mat vs reformer?
Research by the Catholic University of Brasilia found reformer Pilates burnt more calories (2.6 per minute) than mat Pilates (1.9 per minute).
But another Brazilian study actually found both types used the same number of muscles and activated them to the same extent, so they may well be equally effective.
It’s no wonder everyone from Selena Gomez to Harry Styles is a fan. Even Jeremy Clarkson is at it.
The TV star, 64, revealed this week: “I’m always surprised when I wake the morning after a session to find my legs are stiff, because it doesn’t really feel like I’ve done very much at all.”
Paola says: “Reformer Pilates is all the rage at present, and rightly so, due to its versatility and effectiveness.
“First and foremost, it provides a unique combination of resistance and controlled movements that engage multiple muscle groups simultaneously.
“At the same time, the adjustable springs and pulley system provide varying levels of resistance, allowing for both intense muscle strengthening and low-impact flexibility training.
“Recent years have witnessed a huge surge in the number of celebrities, including the likes of Harry Styles, Beyonce and Cristiano Ronaldo, turning to reformer for their workout fix due to its comprehensive approach to fitness, offering a blend of strength, flexibility, and core stability training.
Cristiano Ronaldo using the straps on his reformer bed[/caption]
“Its low-impact nature minimises the risk of injury, making it an ideal choice for sporting professionals and those with demanding schedules.
“Additionally, the emphasis on controlled, precise movements helps sculpt and tone the body, targeting deep muscle activation.
“We’ve all seen those viral videos of rugby stars experiencing ‘the shakes’ on TikTok, showcasing the workout’s effectiveness.”
The best part? Paola says reformer Pilates is suitable for everyone.
“It’s adaptable and low impact, so it’s accessible for people of all ages, fitness levels and physical conditions,” she adds.
“The reformer machine features adjustable springs that allow users to customise the resistance to match their individual strength and flexibility needs.
“This versatility means exercises can be modified for beginners, advanced practitioners, and even those recovering from injuries.”
If you don’t fancy forking out a small fortune to attend a class in-person, grab two flannels (or other small clothes or tea towels) and a rolling pin (or broomstick).
Paola reckons that’s all you need to reap the benefits at home. Here she shares five exercises to get you started…
1. SKATERS
- 1 x face cloth
- 1 x rolling pin or broomstick
All you need for skaters is a face cloth[/caption]
But you can add a broomstick or rolling pin for ‘extra spice’[/caption]
Start by placing a cloth (or glider) under one foot while standing (on a mat if you have one, otherwise the floor is just fine!).
The cloth should be positioned under the ball of your foot.
Place the broomstick behind your back and hold it with two hands, with your palms facing up.
Bend your supporting leg slightly and keep your core engaged for stability.
Push the cloth away from your body, sliding your foot out to the side in a skating motion.
Your sliding leg should extend out straight but not lock.
As you slide your foot out, bend your standing leg deeper, keeping your knee behind your toes.
Simultaneously draw your extended arms away from your hips towards ceiling to work on postural alignment.
Slowly bring your sliding foot back in towards the centre, simultaneously returning your arms to the starting position.
With consistent practice, three to four times a week, you will see noticeable muscle toning within four to six weeks
Paola Di Lanzo
Repeat the movement on the same side for the desired number of repetitions.
To add some spice, stay super deep in your standing leg and quickly glide the foot in and out. and for extra fire, add in a pulse.
Switch sides and repeat the exercise with the other foot on the cloth.
Focus on maintaining control and stability throughout the movements, keeping them smooth and controlled to avoid any sudden jerking.
This exercise targets your glutes, hamstrings, and core muscles.
Remember to listen to your body and modify the exercise as needed to suit your fitness level and any specific limitations or injuries you may have.
2. PLANK TO DOUBLE KNEE FOLD
- 2 x face cloths
Try a plank to double knee fold using two face cloths[/caption]
Keep your hips lifted and your core engaged throughout the exercise[/caption]
Start in a four-point kneeling position with your hands directly under your shoulders and your knees under your hips, in a neutral spine.
Your feet should be on the cloths.
Tuck your toes under and engage your core as you hover your knees off the floor.
Keep your core engaged as you slowly slide your feet away from your hips until you are in a full high plank.
Slowly slide both knees towards your chest, using the cloths to assist the movement.
Keep your hips lifted and your core engaged throughout the movement.
Hold for a second, then slowly extend your legs back to the starting position.
Repeat for the desired number of repetitions.
Remember to maintain proper form and control throughout the exercise.
3. PLANK TO PIKE
- 2 x face cloths
This time, try lifting into a pike position[/caption]
Instead of bending your legs, this time slowly glide your feet towards your hips as you simultaneously pike the hips high.
Once you have lifted into a pike position, slowly return to the plank.
Repeat as many times as you can.
This one is a tough one, so even if you only master one rep – well done!
4. REVERSE LUNGE
- 1 x face cloth
Reverse lunges can be done on a reformer bed and on the floor[/caption]
All you need is one small face cloth[/caption]
You can make the exercise harder by transitioning into sing leg lifts[/caption]
Try pulsing the raised leg for even more of a burn[/caption]
Start by standing tall with your feet hip-width apart and place a cloth under one foot.
Take a step backwards with your cloth foot, landing on the ball of your foot.
As you glide your back foot away simultaneously bend your front leg to around 90 degrees, keeping your front knee directly above your ankle.
Make sure this movement is slow and precise.
Push through your front heel and slide your cloth foot back to the starting position, returning to a standing position.
Repeat the movement on the other side by sliding the cloth under your opposite foot and stepping back into a lunge.
Continue alternating sides for the desired number of repetitions.
Remember to maintain proper form throughout the exercise, keeping your core engaged and your upper body upright.
Control the movement and focus on engaging your leg muscles as you perform the reverse.
Celebrities who love Pilates
IT seems to be the workout of the moment, with everyone from Kourtney Kardashian to Harry Styles spotted having a go.
- Karlie Kloss
- Meghan Markle
- Selena Gomez
- Kate Ferdinand
- Lindsay Lohan
- Louise Rednapp
- Ekin-Su Cülcüloğlu
- Lucy Fallon
- The entire Kardashian-Jenner clan
- Rochelle Humes
- Hilary Duff
- Lady Gaga
- Kate Hudson
- Ayda Field
- Joan Collins
- Harry Styles
- Margot Robbie
- Cristiano Ronaldo
- Adele
- David Beckham
- Jeremy Clarkson
You can spice this up with a combination of the reverse lung, as described above, to a single leg lift in a plank position.
To transition into plank, stay low in your lunge until your back knee is close to the floor.
Shift your body weight forwards to place your hands under your shoulders, preparing to send your front leg back into a full extension bend.
This may take time to master! Once your leg is fully extended and contracted, return to the lunge position. Repeat.
And for extra extra spice, pulse your back leg when raised. This will really target the back of your leg and challenge your core.
5. BRIDGE ON A WALL
- 1 x wall
A wall is great to assist you in your bridge position[/caption]
Keep your heels slightly above the knees[/caption]
Once you’ve mastered the basics, try one leg at a time[/caption]
Find a sturdy wall. Then lie on your back with your legs bent.
Shimmy your body towards the wall and place your feet on the wall.
Make sure your heels are in the right position, slightly above the knees.
Your heels and feet should be hip width apart, and your knees should be at right angles (90 degrees).
Start to engage your core as you press your lower back gently into the floor.
Push through your heels and slowly, segmentally peel the spine off the floor until your hips are off the ground and your spine is in neutral.
Engage your core, hamstrings and glutes as you do this.
Pause for a moment at the top of the bridge position, squeezing your glutes and engaging your core even more.
Slowly lower your hips back down to the starting position, maintaining control.
Repeat the movement for the desired number of repetitions.
Make sure to maintain proper form throughout the exercise, focusing on using your glutes and core muscles to lift your hips.
Avoid arching your back or using momentum as much as you can.
If you want to add extra fire, try a single leg variation. But be sure to master the basics before you try this.
CALORIES BURNED
Depending on the intensity, doing the exercises above for 30 minutes could burn between 150 and 250 calories, Paola says.
“With consistent practice, three to four times a week, you will see noticeable muscle toning within four to six weeks.
“Weight loss results will vary from individual to individual, but combining these exercises with a healthy diet can show results in just a few weeks.”
