She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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The Pilates Reformer is a brilliant piece of exercise equipment. But, it has a downside – you need to be able to get to a studio to use one. But what if you can’t? Well, this home workout by Sydney-based Pilates teacher Amanda Platts mimics some of the most popular reformer moves.
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There are several reasons why you might not be able to get to your reformer session – holidays, illness, budget – or a major global emergency!
This piece was written in 2020, when no-one could do their workouts in a studio, so I asked my Pilates instructor, Amanda Platts, from Inline Pilates in Sydney, to come up with a plan that mimicked some of the most common reformer exercises, helping you keep strong and toned, ready for when you can get back to the studio again.
It’s suitable for beginners – but with options for more advanced moves. Do all of the moves to do a full body workout session, or, if you’re short on time, just choose the moves for one or two body parts.
The Five Move Leg Workout
One of the basic moves on the reformer sees you using your legs to push the bed back and forth – the different positions of your feet let you target different muscles for toning or to stretch and lengthen the leg muscles.
“But instead of the leg and footwork series on the Reformer, you can try – a standing leg series instead,’ she told me. “This series will work all of your legs -your quadriceps muscles, inner thighs, hamstrings and calves, and it has the added focus of balance and posture as you are standing and not lying on the reformer that enhances the moves.’
1. Single Leg Transfers
Start standing feet hip-width apart, neutral spine, knees soft, abdominals/pelvic floor engaged.
Lift one knee up into the air, hold for a second, return to start position. Repeat on the other side. Do x10-20 reps.
2. Parallel Squats – Flat and On Rise
Start as above. Inhale and bend your knees into a squat position, as if you are going to sit onto a chair, no further than 90 degrees at the hip/knee.
Exhale and stand tall. Do x 10-20 reps.
Repeat with heels lifted to increase the balance challenge.
3. Turned Out Squats – Flat and On Rise
Start as above, but with your feet out wider, a bit further than shoulder distance and turned out slightly.
Inhale, bend the knees into a turned-out squat, keeping hips, knees and ankles all in alignment.
Exhale and straighten your legs. Do x 10-20 reps.
Repeat with heels lifted as for parallel squat.
4. Calf Raises and Walking
Start standing feet hip-width apart, knees soft.
Exhale to rise up onto your toes, inhale to lower. Do x 10-20 reps.
For walking – repeat rising up on toes, then lower one heel as you bend the opposite knee, rise back up and repeat to the other side. Do x 10-20 reps.
5. Calf Stretch
From your previous standing position – step one foot forward and bend the knee.
Keep your back leg straight to feel the calf stretch, you can also do this with feet a bit closer and back knee slightly bent to bring the stretch lower down towards your heel.
Three Moves To Tone Your Abs
These moves mimic the effects of a move called Supine Arms on the reformer. In this move, you lie on the reformer holding some cables. Moving the bed back and forth, you pull the cables down to the bed. Despite the name, it doesn’t work the arms, but your abs.
“Instead of the supine pulling straps on Reformer, you can try this supine abdominal series on the mat instead,’ says Amanda. “This series will work on strengthening your abdominal muscles and will also help improve muscle coordination!”
1. Chest Lift/Twist
Lie on the mat with your hands linked behind your head, legs up at “tabletop” – 90 degrees at hip/knee with your feet/knees together.
Make sure you have a neutral spine and abdominals/pelvic floor engaged. Exhale, curl your upper body forward, eye line on your belly button to protect your neck.
Inhale to relax back down x 10-20 reps.
For the twist, start as above – exhale as you lift and twist your upper body gently, reaching your shoulder towards the opposite knee.
Inhale, return to the centre and stay high through your chest. Repeat to the other side x10 reps total.
2. Chest Lift With Arm Pulls
Start as above with your head resting on the mat and arms straight up opposite your chest.
Inhale to prepare, exhale, curl forward and pull your hands down to your hips (see the second pic below – that’s the position you need to end up in). Inhale, relax your body back to the mat, and bring your arms back to shoulder level.
3. Chest Lift with Arm Circles
As above, with your head down or your chest lifted (which makes it harder), Exhale and then circle your arms away from your body, down to your hips.
Inhale, then continue to circle your arms back up to shoulder height. Do x 10 reps and then reverse.
Tip – this whole series can be done with legs straight to increase the amount it works your abs.
Three Move Leg Workout
These moves will give you the same effects at Feet in Fluffies – that’s the move when you put your foot in the fluffy loops (or looped straps if you don’t have fluffy bits) attached to the Reformer and move your leg and in and out. When I first tried it, I thought it was called Feed the Fluffies – which I still prefer as a name!
‘You can try single leg work with a Theraband/loop band,’ says Amanda. ‘This series will work your legs and inner thighs and will also focus on abdominal control and pelvic stability.’
If you don’t have a Theraband, you can order one here.
1. Parallel Frog
Start lying on your back with knees bent, feet hip-width apart, neutral pelvis. Place the band/loop around one foot, starting with the hip and knee at 90 degrees.
Inhale prepare, exhale, press the leg out toward straight, inhale to return to “tabletop” or 90 degrees at hip/knee.
Tip – the lower you extend your leg, the harder the exercise becomes.
2. Leg Press
Start in the same position as above, but this time extend the leg to straight, or towards straight – in a position where you can maintain your neutral spine and keep relaxed through neck/shoulders. Them, exhale and lower the leg straight down towards the mat, inhale to lift the leg back up.
3. Leg Circles
As above, this time, circle your legs 5-10 times in each direction. Exhale as the leg circles away from you, inhale as it returns.
The bigger you make the circles, the harder the exercise becomes.
Work Your Back and Shoulders
These moves replicate the reformer move ‘Swan on The Box’
This is a tricky move that sees you lying face down on the reformer in middle of a box – you then arch back, arms outstretched and move the reformer back and forth. Without a reformer though try…
Swan on the Mat
‘This exercise will help strengthen your back muscles, improve posture and stretch your stomach and chest,’ says Amanda.
Start lying on your stomach with your toes together and heels apart, then gently press your pubic bone forward into the mat. This helps activate your deep abdominals/pelvic floor and will keep your lower back and pelvis in better alignment.
Head is resting down, on a rolled-up towel or pillow if you have them, and arms beside your head in a diamond shape.
Inhale to prepare. Exhale press up into a slight back extension as you draw your elbows in by your side. Pause and inhale at the top of the extension, thinking of lengthening through your spine.
Exhale and let your elbows slide back out to a diamond shape as you relax your body back down to the mat. Do x 5-10 reps.
To finish, sit up and back into rest pose. Enjoy some nice deep breaths as you feel your spine lengthen and your hips relax.
Work Your Glutes/Improve Balance
Scooter is a move that normally sees you standing with one foot on the reformer, the other on the floor and gently pushing the reformer bed back and forth, stretching out your leg. But you can also do similar moves standing on a mat.
This exercise works on your legs and glutes muscles. It will also help improve your balance and stability!
Start standing with your feet hip-width apart, knees soft, and abdominals/pelvic floor engaged. Inhale and lift one knee up into the air.
Exhale, extend the leg out straight behind you, tipping your upper body forward slightly as you do so.
Inhale, bend the knee in and bring yourself upright, back to start position. Do x 10-15reps. Repeat on the other side.
Tip – You can start alternating with the movement from right to left, one scooter at a time to increase stability before trying the repetitive scooter action on each leg.
Finish with a glute stretch, lying on the mat.
Four Moves to Work Your Waist & Shoulders
The Sides on the Box move sees you resting your foot on the reformer, hip balanced on a box, you then use your side muscles to bend down, then up again. But without a reformer, you can try side bend prep on the mat.
This exercise will work on strengthening your side waist muscles and your shoulders, and it also works the glutes a little!
Side Bend Prep
Start lying on your side with your knees bent, hips stacked, and feet in line with your hips and body. You are resting on your elbow/forearm which is in line with your shoulder.
Pay attention to the side of your waist closest to the floor. Focus on gently lifting that up so your shoulders, ribs and hips are aligned. Now you are ready to move!
Inhale to prepare, and as you exhale, lift your hips up into the air, trying to make a C-curve or “harbour bridge “ with that lower side of your waist. Inhale to relax back down.
Side Bend With Arm
As above, but as you lift your hips sweep your free arm up overhead.
Side Bend With Clam
As above, but as you lift your hips, hold there, open and close your legs like a clam. Do 5-10 reps.
Repeat all on the other side.
Mermaid Side Stretch
Sit cross-legged or with legs to one side and stretch arms overhead from one side to the other. This will stretch and lengthen the side waist muscles and lat muscles.
So, there you have it – a killer Pilates workout that mimics all the moves you’d normally do on a reformer, without one. Either pick the sequence you like most and do a short session each day or try the whole thing. ‘But as with all exercises listen to your body and only do what feels right for you!,’ says Amanda.
If you want to check out Amanda for when things go back to normal her website is here – I can safely say she’s made a huge difference to my body in a matter of weeks. And I’ve had this knee injury for three years!!!
Amanda is also doing some simple home Pilates sequences on her Facebook page right now so you might also want to join that for some extra moves to try.
Who is The Wellness Nerd?
My name is Helen Foster, and I’m a health journalist and wellness author. Publications I’ve written for include Women’s Health, Reader’s Digest, Body and Soul, Good Health at the Daily Mail, and more. I have also written 16 books on health and nutrition.
