Workout for Core, Mobility & Stability
Reformer Pilates is one of the most effective ways to build functional strength and stability, especially in the centre of the body. A strong core improves your posture, protects your spine and balances you better in every movement. In this 10-minute reformer Pilates workout, the focus is on precisely this region: abdomen, back, pelvic floor and deep core muscles. Perfect for beginners!
Why Reformer Pilates is ideal for core training
In contrast to classic floor exercises, the Reformer offers you targeted support and resistance through springs. This means controlled movements, even muscle activation and a workout that is easy on the joints and particularly targets deep core muscles.
Benefits of the Reformer Pilates workout for the core:
✓ Effective strengthening of the deep abdominal and back muscles
✓ Improved stability, posture and body awareness
✓ Gentle training with low impact load
✓ Ideal for beginners - even with back pain or muscular imbalances
How do I activate the core correctly in Reformer Pilates?
Activating the core - the deep abdominal, back and pelvic muscles - is the centrepiece of every Pilates Reformer unit. But many beginners ask themselves: How exactly do I activate my core correctly? Pilates expert Greta explains:
2. neutral pelvic alignment
"Make sure that your pelvis remains in a neutral position: neither a hollow back nor a hunched back. This posture supports even tension in the entire core area."
3. core remains active - even when other muscle groups are working
Whether leg movements, side splits or upper body rotations. Greta emphasises: "The core always remains active." Even if the movement comes from the hips or shoulders, the core remains the stable centre that balances and protects you.
The core workout on the reformer - exercises for your home reformer
You can train your core specifically with the right exercises on your home reformer. Greta shows you how to strengthen your deep muscles in our core workout.
1. Breathing➡️Supine position, hands on your ribs
Before the workout starts, concentrate on your breathing: "Breathe consciously into your side ribs. As you exhale, pull your ribs towards your pelvis and gently activate your abdomen."
2. Curl ups➡️2 red rubber bands ➡️5 repetitions
Your legs are raised at a 90 degree angle. "To activate your core, raise your head and shoulders as you exhale and stretch your arms next to your body. As you inhale, lower yourself slightly."
3.Half-Rollback➡️1 red rubber band ➡️5 repetitions
Come to a sitting position, place your feet hip-width apart on the foot bar and stretch your arms forwards. Greta explains how to do it: "Roll backwards as you exhale and straighten your legs. Then straighten up again and bend your legs."
4. Feet in Straps➡️2 red + 2 blue elastic bands, feet in long loops ➡️5 repetitions per exercise
Leg Raises:
"As you inhale, raise your legs straight and lower them as you exhale. The pelvis remains still. "
Leg circles:
"The circles are faster and smaller this time," emphasises Greta. "This puts the focus more on core stability."
Tip from expert Greta:
"Only ever lower your legs as far as you can hold the tension in your abdomen."
5. Quadruped➡️2 red rubber bands ➡️5 repetitions
Kneel on the lying surface with the block facing the shoulder pad. Place your hands on the frame of the reformer. "To activate your deep abdominal muscles, pull your knees under your pelvis and then slowly back again."
6. Side split➡️1 red + 1 blue rubber bands ➡️5 repetitions per side
Place one foot on the platform, the other foot on the lying surface. Stretch your arms out to the side. "Consciously focus on the opening in your body and imagine that you are contracting your core. Then open your legs as you exhale and close them again." Remember to do the other side too.
7. Mermaid with rotation➡️1 red + 1 blue rubber band ➡️5 repetitions per side
Sit in a Z-sit sideways on the reformer. One hand is on the foot bar. "Come into a side bend and then rotate so that you place both hands on the foot bar. Then keep sinking into the stretch as you exhale and push yourself away from the pole. Straighten up as you inhale." Repeat on the other side.
Reformer Pilates workout for the core - ideal for beginners
This 10-minute workout on the Reformer not only strengthens your abdominal muscles, but also your entire core - controlled, easy on the joints and noticeably effective. Ideal for Pilates beginners or anyone who wants to build more core stability. Keep at it - your body awareness and posture will thank you!
FAQ - Reformer Pilates workout for the core
Profile of expert Greta
Name: Greta Giorei
Age: 32
Profession: Reformer Pilates Instructor.
Sports background: Professional dancer and Pilates instructor, Reformer Pilates instructor, ballet dancer.
This is what makes Greta special:
As a dancer, Greta understands exactly what body control means. She loves dynamic movement and at the same time conveys calmness so that her classes are perfectly balanced.
