Pilates Workout Builder

Reformer Pilates exercises

75 reformer exercises from beginner to advanced, with the area each one works and a starting spring setting.

Beginner reformer exercises

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  • Arms - Biceps

    Seated arm work for biceps

    Works: arms · Springs: 1-2 springs

  • Arms - Triceps

    Seated arm work for triceps

    Works: arms · Springs: 1-2 springs

  • Biceps Curls

    Seated arm work for biceps

    Works: arms · Springs: 1-2 springs

  • Chest Expansion

    Standing arm work for back

    Works: upper body, posture · Springs: 2 springs

  • Down Stretch

    Plank position facing pulleys

    Works: full body · Springs: 2-3 springs

  • Elephant

    Standing pike position

    Works: core, legs, flexibility · Springs: 3-4 springs

  • Footwork Arches

    Footwork with arches of feet on footbar

    Works: legs, feet · Springs: 3-4 springs

  • Footwork Heels

    Footwork with heels on footbar

    Works: legs, feet · Springs: 3-4 springs

  • Footwork Toes

    Basic footwork series starting with toes

    Works: legs, feet · Springs: 3-4 springs

  • Frog

    Legs in straps, parallel feet

    Works: legs, core · Springs: 1-2 springs

  • Hundred Prep

    Preparation for the hundred exercise

    Works: core · Springs: 2 springs

  • Knee Stretches - Flat

    Kneeling facing footbar, flat back

    Works: core, legs · Springs: 2 springs

  • Knee Stretches - Round

    Kneeling facing footbar, rounded back

    Works: core, legs · Springs: 2 springs

  • Leg Circles

    Single leg circles using straps

    Works: legs, core · Springs: 1 spring

  • Long Box - Back Extension

    Prone back extension on long box

    Works: back · Springs: 0 springs

  • Long Box - Pulling Straps

    Prone on long box, arm work

    Works: back, arms · Springs: 2 springs

  • Long Stretch

    Plank position facing footbar

    Works: full body · Springs: 2-3 springs

  • Mermaid

    Side stretch seated on carriage

    Works: side body, flexibility · Springs: 2 springs

  • Pulling Straps

    Basic arm work with straps

    Works: arms, upper body · Springs: 1-2 springs

  • Rowing - Back

    Seated rowing series back

    Works: arms, back · Springs: 2 springs

  • Rowing - Front

    Seated rowing series front

    Works: arms, core · Springs: 2 springs

  • Running

    Running movement on carriage

    Works: legs, coordination · Springs: 1 spring

  • Semi-Circle

    Rolling back movement with bar

    Works: spine flexibility · Springs: 2 springs

  • Short Box - Flat Back

    Seated on short box, flat back

    Works: core · Springs: 2-3 springs

  • Short Box - Round Back

    Seated on short box, rounded back

    Works: core, spine flexibility · Springs: 2-3 springs

  • Short Spine

    Rolling movement with legs in straps

    Works: core, spine flexibility · Springs: 2-3 springs

  • Shoulder Bridge

    Bridge position with feet on footbar

    Works: core, glutes · Springs: 2-3 springs

  • Snake

    Front support facing straps

    Works: core, arms · Springs: 2 springs

  • Stomach Massage Flat

    Seated facing footbar, flat back

    Works: core, legs · Springs: 3 springs

  • Stomach Massage Round

    Seated facing footbar, rounded back

    Works: core, legs · Springs: 3 springs

  • Triceps Press

    Seated arm work for triceps

    Works: arms · Springs: 1-2 springs

  • Twist

    Rotation work seated on carriage

    Works: core, obliques · Springs: 2 springs

Intermediate reformer exercises

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  • Advanced Snake

    Complex snake variation with rotation

    Works: spine mobility, core · Springs: 2 springs

  • Control Balance Front

    Standing balance work facing front

    Works: balance, core · Springs: 2 springs

  • Control Balance Side

    Standing balance work facing side

    Works: balance, side body · Springs: 2 springs

  • Diamond Jumps

    Diamond position jumps on jumpboard

    Works: inner thighs, legs · Springs: 2-3 springs

  • Front Support Knee Stretch

    Plank position with knee tucks

    Works: core, shoulder stability · Springs: 2 springs

  • Front Support Single Leg

    Plank with single leg variations

    Works: core, balance · Springs: 2 springs

  • Kneeling Arms Behind

    Kneeling position with arms working behind body

    Works: arms, triceps, shoulder stability · Springs: 1-2 springs

  • Kneeling Side Arms

    Kneeling with side arm work and rotation

    Works: arms, side body, core · Springs: 1-2 springs

  • Long Box Side Pull

    Side-lying arm work on long box

    Works: obliques, arms · Springs: 2 springs

  • Long Box T Pull

    Pull straps in T shape on long box

    Works: upper body, back · Springs: 2 springs

  • Long Stretch Series

    Advanced plank variations

    Works: full body, core · Springs: 2-3 springs

  • Mermaid Kneeling

    Side stretch in kneeling position

    Works: side body, flexibility · Springs: 2 springs

  • Mermaid Variation

    Complex side stretch patterns

    Works: side body, flexibility · Springs: 2 springs

  • Russian Splits

    Split stretches on the carriage

    Works: legs, flexibility · Springs: 2 springs

  • Short Box Tree

    Side stretch on short box

    Works: side body, flexibility · Springs: 2-3 springs

  • Side Split Plank

    Side plank with leg work

    Works: core, obliques · Springs: 2 springs

  • Side Splits Series

    Progressive split variations

    Works: legs, flexibility · Springs: 2 springs

  • Single Leg Jumps

    Single leg jumping sequences

    Works: legs, balance · Springs: 2-3 springs

  • Split Jump

    Alternating split jumps on jumpboard

    Works: legs, coordination · Springs: 2-3 springs

  • Standing Arm Work

    Complex arm exercises while standing

    Works: arms, balance · Springs: 1-2 springs

  • Standing Lunge Series

    Dynamic lunge variations on carriage

    Works: legs, balance · Springs: 2-3 springs

  • Standing Side Split

    Side split stance on carriage

    Works: legs, inner thighs · Springs: 2 springs

  • Teaser Prep

    Seated balance work with roll back

    Works: core, balance · Springs: 2 springs

Advanced reformer exercises

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  • Crystal Series

    Complex flowing sequence combining multiple movement patterns with precise transitions.

    Works: precision, control, flow · Springs: 2 medium springs

  • Dragon Flow

    Continuous flowing sequence combining multiple advanced exercises with smooth transitions.

    Works: full body, flow, control · Springs: 2 medium springs

  • Dragon's Tail

    Complex spinal articulation exercise combining snake and twist elements with increased range of motion.

    Works: spine, flexibility, control · Springs: 1-2 light springs

  • Dynamic Scorpion

    Back extension with leg lift and rotation, requiring extreme back flexibility and control.

    Works: flexibility, control, strength · Springs: 1-2 medium springs

  • Dynamic Wave

    Flowing movement combining back extension and flexion while moving carriage. Requires advanced coordination.

    Works: spine, coordination, flow · Springs: 2 medium springs

  • Floating Angel

    Side-lying position with complex arm and leg patterns while moving carriage. Advanced balance required.

    Works: balance, core, control · Springs: 2 light springs

  • Floating Teaser

    Teaser position while moving carriage, adding dynamic stability challenge to traditional teaser.

    Works: core, balance, control · Springs: 1 medium spring

  • Flying Eagle

    From long stretch position, transition to single arm support with rotation and leg lift. Requires significant shoulder stability.

    Works: upper body, core, balance · Springs: 2 medium springs

  • Inverted Star

    Inverted position with leg variations and rotational elements. Requires significant upper body strength.

    Works: balance, strength, control · Springs: 2 heavy springs

  • Lotus Rise

    Complex seated to standing transition with rotation and balance elements.

    Works: flexibility, control, balance · Springs: 2 medium springs

  • Phoenix Rising

    Complex transition from prone to kneeling with rotation and arm work. Advanced coordination required.

    Works: full body, coordination, control · Springs: 2 medium springs

  • Phoenix Series

    Dynamic power-based sequence combining strength and control elements.

    Works: power, control, coordination · Springs: 2-3 medium springs

  • Reverse Splits

    Standing split position facing away from reformer, requiring extreme flexibility and control.

    Works: flexibility, balance, strength · Springs: 2 medium springs

  • Snake & Twist

    Start prone on carriage, press up through arms while threading body through space between shoulder rests. Cues: Initiate from core, maintain shoulder stability, control spinal articulation.

    Works: spine, core, arms · Springs: 1 medium spring

  • Spider Climb

    Complex climbing movement combining upper and lower body coordination with rotational elements.

    Works: strength, coordination, control · Springs: 2-3 medium springs

  • Spiral Bridge

    Bridge position with rotational elements and single leg variations. Complex coordination pattern.

    Works: core, rotation, balance · Springs: 2 medium springs

  • Suspended Pike

    Pike position in long stretch with single leg variations and rotations. Advanced shoulder stability required.

    Works: core, upper body, control · Springs: 2-3 medium springs

  • Twisted Star

    Standing on one leg, rotate torso while performing arm work. Complex balance and coordination exercise requiring strong core control.

    Works: balance, core, rotation · Springs: 2 light springs

  • Warrior Flow

    Dynamic standing sequence with complex weight shifts and directional changes.

    Works: strength, balance, coordination · Springs: 2-3 medium springs

  • Windmill Series

    Standing series with complex arm patterns and rotational elements while moving carriage.

    Works: rotation, balance, coordination · Springs: 2 medium springs

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