Once you’ve mastered the basics of Pilates reformer workouts, it’s time to take your practice to the next level. Advanced Pilates reformer exercises combine strength, flexibility, balance, and control to push your body’s limits and deepen your mind-body connection. These challenging moves require precise technique and core engagement, offering a rewarding way to build power and refine your Pilates skills.
Why Try Advanced Pilates Reformer Exercises?
Advanced exercises on the reformer help you:
- Build greater strength and endurance
- Enhance flexibility and mobility
- Improve balance and coordination
- Increase body awareness and control
- Break through fitness plateaus
By progressing to more demanding movements, you continue to challenge your muscles and prevent workout boredom.
Key Principles to Keep in Mind
Before attempting advanced reformer exercises, ensure you:
- Have a solid foundation in Pilates basics and reformer technique
- Maintain strong core engagement throughout each movement
- Move with control, avoiding momentum or rushing
- Focus on proper alignment to prevent injury
- Work under the guidance of a certified instructor if possible
Top Advanced Pilates Reformer Exercises
1. Long Spine Massage
- Begin lying on your back with feet in the straps.
- Use your core and hamstrings to roll your spine off the carriage, extending your hips upward into a controlled backbend.
- Slowly roll down one vertebra at a time, articulating the spine with control.
- This exercise challenges spinal articulation, hamstring flexibility, and core strength.
2. Kneeling Arm and Leg Reach
- Kneel on the carriage facing the footbar, holding the straps.
- Extend one arm forward and the opposite leg back, keeping hips square.
- Hold and then return to start, alternating sides.
- Enhances balance, stability, and coordination while engaging the core deeply.
3. Elephant with Single Leg Lifts
- In a forward fold position on the reformer, hands on the footbar and feet on the carriage.
- Lift one leg straight behind you while keeping hips level.
- Alternate legs with slow, controlled movements.
- Strengthens hamstrings, glutes, shoulders, and core.
4. Side Splits on the Reformer
- Stand on the reformer with one foot on the stationary platform and the other on the moving carriage.
- Slowly push the carriage out to the side, opening your hips.
- Control the carriage as you return to the starting position.
- This move targets inner thighs, glutes, and hip flexibility.
5. Jackknife
- Lie on your back with feet in the straps, legs extended.
- Use your abdominal and hip flexor strength to lift your legs overhead and then extend them upward.
- Slowly roll back down with control.
- A powerful exercise for core strength and spinal articulation.
Tips for Success with Advanced Reformer Workouts
- Warm up thoroughly before starting advanced moves.
- Listen to your body and stop if you experience pain.
- Focus on precision rather than speed or reps.
- Incorporate rest days to allow muscle recovery.
- Consider working with a Pilates instructor to ensure correct form.
Conclusion: Elevate Your Pilates Practice with Advanced Reformer Exercises
Advanced Pilates reformer exercises provide a fantastic opportunity to challenge your body and deepen your mind-body connection. By integrating these moves into your routine, you can improve strength, flexibility, balance, and control in a safe, effective way. With consistent practice and mindful technique, your Pilates journey will continue to evolve and inspire.