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Pilates

Reformer-inspired mat Pilates (no machine)

On a reformer, springs add resistance or help you through a move; on the mat, your body weight does both jobs. In trials, mat and reformer Pilates mostly gave similar results. The blocks follow the outline of a classical reformer class, from footwork to the pelvic lift, with three intermediate exercises added, and each move notes the reformer exercise it stands in for. The pairings are our own, matched by movement pattern; no trial has tested this sequence.

25 minBeginner16 movesA wallQuads · Glutes · Calves · Abs · Hip flexors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Footwork

  1. Bodyweight squat10 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoFor footwork: heels down, knees over toes. One set, fewer than the move's own page suggestsEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Slow calf raise12 reps
    Beginner · Calves · 3D demoFor the tendon stretch and running: hands on a wallEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Hundred

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoOn the reformer you'd hold the straps. Head down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)

Feet in straps

  1. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoFor leg circles: bottom knee bent, small circlesHarder: Corkscrew (Pilates)

Stomach massage and short box

  1. Half roll back (Pilates C-curve roll back)5 reps
    Beginner · Abs, Hip flexors · 3D demoFor the round backHarder: Roll-up (Pilates)
  2. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoFor the twistHarder: Saw (Pilates)
  3. Mermaid (Pilates seated side bend)2 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoFor side to sideHarder: Side bend (Pilates)

Elephant

  1. Downward-facing dog (Adho Mukha Svanasana)3 holds of 30 s
    Beginner · Shoulders, Hamstrings, Calves · 3D demoFor the elephant: bend your knees generouslyEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)

Knee stretches

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoFor the round and arched knee stretchesHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Knee hover (Pilates tabletop hover)3 holds of 15 to 30 s
    Beginner · Abs, Shoulders, Quads · 3D demoFor knees offHarder: Straight-arm plank (high plank)

Long stretch (optional)

  1. Straight-arm plank (high plank)2 holds of 20 s
    Intermediate · Abs, Shoulders, Chest · 3D demoFor the long stretch. Or stay with the knee hover; fewer holds than the move's own pageEasier: Knee hover (Pilates tabletop hover)Harder: Leg pull front (Pilates leg pull down)

Long box

  1. Swan (Pilates swan dive)5 small reps
    Intermediate · Back, Glutes, Triceps · 3D demoFor pulling straps: lift your chest with your back musclesEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)

Pelvic lift

  1. Pelvic tilt into bridge6 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoFor the pelvic lift: peel up and down one segment at a timeHarder: Glute bridge

Splits (standing)

  1. Wall side leg lift (standing side kick at the wall)10 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoFor the side splits: a hand on the wallHarder: Lateral band walk, band at the feet
  2. Low lunge (Anjaneyasana)30 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoFor the front splits: pad your back kneeHarder: High lunge (crescent lunge, Ashta Chandrasana)

Finish

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • The reformer-to-mat pairings are our own, by movement pattern. The springs and moving carriage change the work, so the mat version trains the same shape, not the same load.
  • Want more resistance? Put a resistance band around your thighs for the bridge and squats, or slow every move down.
  • With osteoporosis, skip the half roll back, keep your head down in the hundred and your back long in child's pose: a UK consensus suggests alternatives to Pilates curl-ups and roll-downs.
  • In pregnancy, ask your midwife or doctor first. From the end of the first trimester, keep moves on your back short, prop your upper body up, or switch to side-lying, all-fours, seated or standing versions, and swap the face-down swan for the bird dog.
  • Neck problems: keep your head down in the hundred. Sore wrists: do the knee hover and plank on your forearms.
  • Going on to a real reformer? Have a teacher show you how to get on and off the carriage and change the springs before anything else.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the reformer-inspired mat pilates (no machine) take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.