Beginner Reformer Pilates Exercises: 40 Moves with Springs, Reps & Cues
A complete beginner Reformer repertoire: footwork warm-ups, hundreds and coordination work, the full bridging family, seated arm work, abdominal roll downs, standing splits, side-lying glute work and a proper cool-down. Each move lists its spring load, rep range and a plain-English cue, plus a modification for clients who need less and a progression for the day they need more. The order below mirrors how you would actually run a class: warm up, work, wind down.
Load: Heavy (3-4 springs) · Reps: 8-12 reps per position · Props: ball, ring · Focus: lower body, core
How to: Lie on your back, head rest down, feet on the footbar, pelvis neutral. Press the carriage out to almost-straight legs and control it all the way back in until the springs nearly close, keeping the ribs heavy and the feet quiet.
Modification: If the knees or low back complain, drop to 2 springs and shorten the range - stop before the legs fully straighten.
Progression: Hold a ring or ball between the thighs and squeeze on every press, or pause 2 counts at full extension before returning.
Footwork on Heels
Load: Heavy (3-4 springs) · Reps: 8-12 reps · Props: ball, ring · Focus: lower body, core
How to: Heels hip-width on the footbar with the toes pulled back toward the shins. Press the carriage out with long legs, then draw it in without letting the pelvis tuck under.
Modification: If the hamstrings pull, lighten a spring and keep a soft bend in the knees at the end of the press.
Progression: Squeeze a ball between the inner thighs the whole set, or slow the return to a 3-count.
Footwork on Toes
Load: Heavy (3-4 springs) · Reps: 8-12 reps · Props: ball, ring · Focus: lower body, core
How to: Balls of the feet on the footbar, heels lifted and glued together, knees hip-width. Press out and return with the heels staying high and still the whole time.
Modification: If the calves cramp or the ankles wobble, put more of the foot on the bar and let the heels sit slightly lower.
Progression: Add a higher heel lift at the end of each press, or hold a ring between the ankles to keep the legs honest.
Footwork in Pilates V
Load: Heavy (3-4 springs) · Reps: 8-12 reps · Props: ball, ring · Focus: lower body, core
How to: Heels together and toes apart in a small V on the bar, heels lifted. Press out from the back of the legs and inner thighs, keeping the heels pressed together on the way in.
Modification: If the hips or knees feel pinched, narrow the V and keep the heels lower on the bar.
Progression: Squeeze a ball between the heels or thighs, and finish the set with 5 small heel-lift pulses at full extension.
Footwork in Wide Leg Position
Load: Heavy (3-4 springs) · Reps: 8-12 reps · Props: ball, ring · Focus: lower body, core
How to: Feet wide on the outer edges of the footbar, toes slightly turned out, knees tracking over the toes. Press out wide and return without letting the knees collapse inward.
Modification: Bring the feet narrower and lighten a spring if the inner thighs strain or the knees fall in.
Progression: Pause at full extension and pulse the carriage in an inch 3-5 times before returning.
Footwork Single Leg
Load: Medium (2 springs) · Reps: 8-10 each leg · Props: ball, ring · Focus: lower body, core
How to: One foot centred on the footbar, the other leg in tabletop. Press out and in on one leg, keeping both hips level and the carriage travelling straight.
Modification: Rest the free foot lightly on the frame or the bar instead of holding it up if the hip flexor grips.
Progression: Extend the free leg long over the bar and add a 2-count pause at full press.
Running in Place
Load: Heavy (3-4 springs) · Reps: 10-15 alternating pairs · Focus: lower body
How to: From footwork on toes, hold the carriage still with almost-straight legs and lower one heel down below the bar while the other stays lifted, alternating like a slow jog.
Modification: Take smaller heel drops and keep the carriage a little closer in if the calves cramp.
Progression: Slow it to a 2-count each side with a pause at the bottom, then finish with 5 double-heel lowers and lifts.
How to: Hands in the straps, arms long by the hips, head and chest curled up, legs in tabletop. Pump the arms small and quick - inhale for 5, exhale for 5 - without moving the carriage.
Modification: Keep the head down on the head rest and the legs in tabletop, and cut it to 5 breath cycles.
Progression: Extend the legs long to a low diagonal and hold a ball between the ankles.
How to: Curled up with hands in the straps and legs in tabletop, press the arms all the way down to the hips, hold a beat, then float them back to shoulder height. Legs stay still.
Modification: Head down on the head rest and shorten the arm range if the neck fatigues.
Progression: Extend the legs long as the arms press down and fold them back to tabletop as the arms lift.
How to: Hold the arms steady and long by the hips while the legs extend out to a low diagonal on the inhale and fold back to tabletop on the exhale.
Modification: Extend one leg at a time and keep the head down if the low back lifts off the carriage.
Progression: Open and close the legs at full extension before folding them back in.
Bridging
Load: Medium (2 springs) · Reps: 8-10 reps · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: On your back with the feet on the footbar or carriage edge, knees bent and arms long. Press through the feet to lift the hips to a straight line from knee to shoulder, then lower with control.
Modification: If the hamstrings cramp, lift only halfway and keep the feet closer to the hips.
Progression: Squeeze a ring between the thighs on every lift, or hold the top and press the carriage out an inch.
Bridging with Feet on Footbar
Load: Medium (2 springs) · Reps: 8-10 reps · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: Heels hip-width on the footbar with the carriage drawn in. Lift the hips high without letting the carriage move, hold a beat at the top, then lower.
Modification: Bring the feet closer to the bar and lower the height of the lift.
Progression: At the top, press the carriage out a few inches and draw it back in while keeping the hips level.
Bridging with Pulses
Load: Medium (2 springs) · Reps: 8-10 lifts, then 10-15 pulses at the top · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: Lift the hips into the bridge, hold there and pulse the hips an inch up and down, squeezing the glutes on each lift without dropping out of the bridge.
Modification: Pulse from a lower bridge height, or bring the feet closer to the hips to take the hamstrings out of it.
Progression: Pulse with a ring squeezed between the thighs, or add ankle weights.
Load: Medium (2 springs) · Reps: 6-8 each side · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: One foot on the footbar, the other knee drawn into tabletop. Lift and lower the hips on one leg, keeping the pelvis square instead of hitching to one side.
Modification: Keep the toes of the free leg resting lightly on the bar instead of lifting the leg.
Progression: Extend the free leg long to the ceiling, or add 10 small pulses at the top before lowering.
Articulated Bridge
Load: Medium (2 springs) · Reps: 6-8 reps · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: Tuck the tailbone first and peel the spine off the carriage one vertebra at a time up to the bridge, then roll back down the same way - bone by bone, slow.
Modification: Keep the range small - articulate only through the low back and stop there.
Progression: Add a small carriage press-out at the top, or articulate up on one leg.
Straight Spine Bridge
Load: Medium (2 springs) · Reps: 8-10 reps · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: Lift the hips as one long plank from knees to shoulders with no articulation - glutes and hamstrings do the work, the spine stays neutral. Lower in the same straight line.
Modification: Reduce the height of the lift and keep the arms pressing down into the carriage for support.
Progression: Hold the top for 3 breaths with a ring squeeze, or take it single leg.
How to: Sit tall on the carriage with hands in the straps, shoulders down, spine long. Move the arms against a light spring while the pelvis stays still and the carriage stays quiet.
Modification: Sit on a box or against the shoulder rests for height and support, and use the lightest spring.
Progression: Move to a high kneel to remove the base of support, or add a half spring.
How to: Sit or kneel low on the carriage, elbows bent at the waist with palms up. Press the arms forward and slightly up like serving a tray, then bend back in without leaning back.
Modification: Sit on a box for height, or work one arm at a time.
Progression: Add a 2-count hold at full reach, or come up to a high kneel for the same movement.
How to: Kneel tall on the carriage with the hips stacked over the knees, elbows bent at the waist, palms up. Press the arms forward and up while holding the carriage completely still.
Modification: Drop back to a seated or low kneeling position, or touch a hand to the frame between reps.
Progression: Add a small hip hinge forward at the end of the reach, or lighten the spring so the carriage is harder to hold.
Arm Circles
Load: Light (1 spring) · Reps: 6-8 circles each direction · Props: small weights · Focus: upper body, coordination, balance
How to: Sitting tall with hands in the straps by the hips, circle the arms out to the sides, up to shoulder height, and back down - slow and even, shoulders staying low.
Modification: Make the circles smaller and stop at chest height if the shoulders creep up.
Progression: Reverse the circle direction, or pause 2 counts at the top of each circle.
How to: Sit or kneel tall with the arms long by the sides. Press the straps back behind the hips, open the chest and hold for a breath, then release forward with control.
Modification: Shorten how far the arms travel back and keep a soft bend in the elbows.
Progression: At the hold, turn the head side to side twice before releasing the arms.
How to: Sitting tall with the elbows bent to 90 degrees at shoulder height, like goal posts. Draw the arms back to open the chest and squeeze the mid-back, then return forward.
Modification: Lower the elbows below shoulder height and keep the range small if the neck or shoulders grip.
Progression: Add a press overhead at the end of each rep, or hold the open position for 3 breaths on the last rep.
How to: Sit or kneel tall with the arms bent and elbows close to the body or overhead. Straighten the elbows against the spring, keeping the upper arms still, then bend slowly.
Modification: Work one arm at a time and keep the elbows lower and closer to the ribs.
Progression: Hold the straight position for 2 counts each rep, or take it to a high kneel.
Elephant
Load: Medium to heavy (2-3 springs) · Reps: 8-10 reps · Focus: upper body
How to: Stand on the carriage with the hands on the footbar and the feet flexed against the shoulder rests, hips high and back flat like an upside-down V. Push the carriage back from the hips, then draw it in with the abs.
Modification: Bend the knees generously and shorten the range if the hamstrings are tight.
Progression: Lift one foot off the carriage and press single leg, or take a longer carriage range with the heels reaching further under the bar.
Abdominal Work
Load: Light to medium (1-2 springs) · Reps: 6-8 reps · Props: box, small weights, ball, dowel · Focus: core
How to: Sit on the carriage facing the footbar holding the straps or a dowel. Roll the spine down and back up against the spring, using the abs to control every inch.
Modification: Only roll halfway down and back up, or hold behind the thighs for support.
Progression: Pause 3 counts at the lowest point, or hold a ball or small weight overhead to lengthen the lever.
Roundback Roll Down
Load: Light to medium (1-2 springs) · Reps: 6-8 reps · Props: box, small weights, ball, dowel · Focus: core
How to: Sit tall, tuck the tailbone and roll the spine down bone by bone into a deep C-curve, then roll back up without throwing the head or gripping the neck.
Modification: Go only halfway down and keep the hands holding the straps short for extra support.
Progression: Hold the lowest point for 3 breaths before rolling up, or roll down and pulse 5 times at the bottom.
Flatback Roll Down
Load: Light to medium (1-2 springs) · Reps: 6-8 reps · Props: box, small weights, ball, dowel · Focus: core
How to: Keep the spine long and neutral and hinge back from the hips like one straight board, going only as far as you can hold the flat back, then pull up with the abs.
Modification: Hinge back a few inches only, and cross the arms at the chest instead of reaching.
Progression: Add a 2-count hold at the end range, or reach the arms overhead as you hinge.
Twisting Roll Down
Load: Light to medium (1-2 springs) · Reps: 5-6 each side · Props: box, small weights, ball, dowel · Focus: core
How to: Roll halfway down, then rotate the ribcage to one side keeping the pelvis square and both hips down. Return to centre before rolling up, and alternate sides.
Modification: Stay higher in the roll down and make the twist tiny, keeping the hands at the chest.
Progression: Twist from a lower roll down position, or hold the rotation for 2 counts before returning.
Standing Splits
Load: Light to medium (1-2 springs) · Reps: 8-10 each side · Props: box, small weights, ball, ring, booty band, dowel · Focus: balance, lower body
How to: One foot on the carriage and one on the platform, hands on the footbar or hips. Slide the carriage leg away into a long split, then close it back in with the inner thigh and glute.
Modification: Hold the footbar or a wall for balance and cut the slide in half.
Progression: Take the hands off the bar, hold 3 counts at the end of the split, or add a squat as you slide.
Standing Splits with a Squat
Load: Light to medium (1-2 springs) · Reps: 8-10 each side · Props: box, small weights, ball, ring, booty band, dowel · Focus: balance, lower body
How to: As the carriage slides away, bend both knees into a low lunge or squat, keeping the torso tall, then press the standing leg straight and close the carriage.
Modification: Hold the footbar, keep the split short, and only bend the knees a few inches.
Progression: Pulse 3 times at the bottom of the squat before closing, or add a heel lift on the standing foot.
Skater Squat Standing Split
Load: Light to medium (1-2 springs) · Reps: 8-10 each side · Props: box, small weights, ball, ring, booty band, dowel · Focus: balance, lower body
How to: Slide the carriage leg out to the side instead of back, sitting the weight into the standing hip like a skater, then draw the leg back in with the inner thigh.
Modification: Keep both hands on the footbar and make the side slide very small.
Progression: Add a pulse at the end of the slide, or reach the opposite hand toward the standing foot for a deeper single-leg squat.
Side Lying Series
Load: Light (1 spring, foot in strap) · Reps: 10-12 each side · Props: small weights, booty band, ball · Focus: mobility, glutes, lower body
How to: Lie on your side on the carriage or long box with the top foot in the strap and the hips stacked. Move the top leg against the spring while the waist stays long and the torso stays still.
Modification: Bend the bottom knee for a wider base and use the lightest spring.
Progression: Add ankle weights or a booty band, or hold the end position for 2-3 counts on every rep.
Side Lying Clamshell
Load: Light (1 spring) · Reps: 10-12 each side · Props: small weights, booty band, ball · Focus: mobility, glutes, lower body
How to: Side lying with both knees bent and the top foot in the strap. Keeping the heels together, open the top knee toward the ceiling, then close it slowly against the spring.
Modification: Reduce how far the knee opens and rest the head on the arm or a small pillow.
Progression: Add a booty band above the knees, or hold the open position for 3 counts each rep.
Side Lying Donkey Kicks
Load: Light (1 spring) · Reps: 10-12 each side · Props: small weights, booty band, ball · Focus: mobility, glutes, lower body
How to: Side lying with the knees bent and the top foot in the strap. Press the top heel back and up behind you from the glute, then return without arching the low back.
Modification: Take a smaller press and keep the bottom knee bent forward for stability.
Progression: Add an ankle weight, or pulse the heel 3 times at the top of every press.
Side Lying Straight Leg Extension
Load: Light (1 spring) · Reps: 10-12 each side · Props: small weights, booty band, ball · Focus: mobility, glutes, lower body
How to: Side lying with the top leg long in the strap. Press the leg away and down against the spring, then let it float back up to hip height with control - the waist stays lifted.
Modification: Keep a soft bend in the working knee and shorten the range of the press.
Progression: Add a small circle at the end of each press, or hold the extended position for 3 counts.
Cool down
Hip Stretch
Load: Light (1 spring) · Reps: Hold 20-30 seconds each side · Focus: mobility
How to: In a kneeling lunge on the carriage with the back knee down and the hands on the footbar, let the carriage slide back until you feel a long stretch through the front of the back hip. Breathe into it.
Modification: Pad the back knee, keep the hands on the bar, and let the carriage travel only a few inches.
Progression: Reach the same-side arm overhead and side bend away to add the hip flexor and side body.
Hip Stretch to Front Leg Split
Load: Light (1 spring) · Reps: Hold 20-30 seconds each side · Focus: mobility
How to: From the kneeling hip stretch, straighten the front leg on the footbar and fold the chest over it for the hamstring, then bend back into the hip stretch.
Modification: Keep the front knee bent and the hands on the footbar to support the fold.
Progression: Flex and point the front foot in the stretch, or lift the back knee off the carriage for a deeper split.
Lying Leg Circles
Load: Light (1 spring) · Reps: 5-8 circles each direction · Focus: mobility, lower body
How to: Lie on your back with the feet in the straps and the legs long. Circle the legs around and across, keeping the pelvis heavy and completely still.
Modification: Bend the knees and make the circles much smaller.
Progression: Take wider, slower circles, or work one leg at a time with the other extended long on the carriage.
Mermaid
Load: Light (1 spring) · Reps: 3-5 breaths each side · Focus: mobility, upper body
How to: Sit sideways on the carriage with the inside hand on the footbar and the outside arm overhead. Press the carriage away as you side bend over the bar, then draw it back and lengthen up.
Modification: Sit on a box for height and keep the reach smaller if the hips or shoulders are tight.
Progression: Add rotation - turn the chest toward the floor at the end of the side bend, then open it to the ceiling.
Shoulder Stretch
Load: Light (1 spring) · Reps: Hold 20-30 seconds · Focus: mobility, upper body
How to: Kneel or sit facing the footbar with the hands on the bar. Let the carriage slide away until the arms are long, the chest sinks between them and the head is heavy.
Modification: Let the carriage travel less and keep the elbows soft; sit back on the heels if the knees complain.
Progression: Take one arm at a time and add a thread-the-needle rotation under the body.
Frequently asked questions
What spring settings do beginner Reformer exercises use?
Footwork and running in place run heavy (3–4 springs). Hundreds, seated arm work and the abdominal series run light (1 spring, hands in straps). Bridging sits in the middle on 2 springs, and the elephant runs 2–3 springs.
How many reps are typical for beginner Reformer work?
Most exercises on this page run 8–12 reps, with single-leg variations at 8–10 per leg. The hundreds runs 5–10 breath cycles (50–100 arm pumps), and cool-down stretches hold for 20–30 seconds.
What props do these exercises use?
Everything works with just the Reformer. Optional props that appear in this list: ball, ring, box, small weights, a booty band and a dowel — mostly to add inner-thigh squeezes or light resistance.
Can these exercises be made easier or harder?
Yes — every exercise on this page includes a written modification (usually fewer springs, shorter range or extra support) and a progression (pauses, pulses, single-leg versions or added props).
Plan your next Reformer class in seconds — every exercise above is in the generator.
