Bring the Power of Reformer Pilates Home: Without the Reformer – Revealed by a Personal Trainer

Mirafit’s Personal Training Expert, Lucy Ingleby, reveals a five-step pilates routine that doesn’t require machinery – but still provides all the benefits of reformer pilates.

Reformer Pilates has seen a surge in popularity among fitness enthusiasts, with monthly searches for ‘reformer pilates’ exceeding 500,000* across the UK.

Reformer machines and studio classes can be expensive, but the good news is you don’t need either to enjoy the benefits of reformer Pilates. 

By focusing on a handful of key exercises, you can replicate the strength, flexibility, and core engagement of a reformer workout using simple pieces of fitness equipment at home.

Here, Lucy Ingleby, Personal Training Expert at leading home gym supplier Mirafit, shares a must-try Pilates routine designed to deliver all the benefits of a reformer workout with no reformer machines required.

A Reformer-Style Pilates Workout, Without the Machine

Lucy Ingleby, Personal Training Expert at leading home gym supplier Mirafit, said:

“As reformer pilates continues to skyrocket in popularity, more and more people want to try their hand at this challenging but incredibly beneficial form of exercise. However, not everyone has the space or money to invest in a reformer machine or classes. With this in mind, I’ve created a reformer-style pilates workout, using smaller fitness equipment, allowing people to obtain all the benefits without the need for machinery.

1. Warm-Up & Core Activation

Required Fitness Equipment: Pilates Ball and Core Exercise Sliders.

• Pelvic Curl (with Pilates Ball)
• Plank Slides (with Core Exercise Sliders)

“Firstly, it’s crucial that people take adequate time to warm up and activate their core. Diving straight into intense exercise is a massive injury risk, often impeding progress before the routine has had a chance to start.

“Both the pelvic curl and plank slide exercises are effective for warming up the upper and lower body, including the glutes, shoulders, spine, and deep core. Perform 10-12 slow, controlled reps of the pelvic curl, pausing briefly at the top of each lift. Follow with three sets of 30-45 seconds of plank slides, maintaining steady form throughout. The pelvic curl provides similar benefits to footwork on carriage, while plank slides replicate the knee stretch series on a reformer.

2. Lower Body Control

Required Fitness Equipment: Ankle/Wrist Weights and Mini Resistance Bands.

• Side-Lying Leg Series (with Ankle Weights)
• Glute Bridge (with Resistance Bands)

“Now that the warm-up is complete, it’s time to begin the main routine, starting with lower body control. Two highly effective exercises for this phase are the side-lying leg series and glute bridges, both of which strengthen and tone the lower body while enhancing stability.

“The side-lying leg series is excellent for activating the glute medius and improving hip stability and balance. Lie on your side with a mini resistance band placed halfway up your thighs, legs extended and core engaged. Lift and lower the top leg slowly for 12-15 reps, then finish with 10 small pulses at the top to intensify the burn. This routine closely mirrors leg strap work on a reformer, targeting the same muscles that stabilise the pelvis and hips.

“Next, move into glute bridges. Lie on your back with knees bent, feet hip-width apart, and keep the resistance band halfway up your thighs. Press your knees slightly outwards against the band as you lift your hips toward the ceiling, squeezing your glutes at the top. Perform 10-12 controlled reps, then hold at the top for 20 seconds, adding small pulses to maximise engagement. This exercise mimics the shoulder bridge on a reformer, building posterior chain strength and recreating the spring-like tension of the machine through band resistance.

3. Upper Body Strength & Posture

Required Fitness Equipment: Resistance Tube Set and Double-Handle Pilates Ring

• Resistance Tube Rows (with Resistance Tubes)
• Overhead Press (with Resistance Tubes)
• Ring Chest Presses (with Pilates Ring)

“Now, moving into the upper-body section of this reformer-style Pilates routine. This phase focuses on strength, posture, and control, using simple equipment to mimic reformer resistance. The three key exercises are resistance tube rows, overhead presses, and ring chest presses. 

“Start with Resistance Tube Rows. Secure the resistance tube at a low anchor point (such as under your feet or around a sturdy object) and hold one handle in each hand. Sit or stand tall with your core engaged, spine neutral, and shoulders relaxed. Pull the handles back toward your ribs, squeezing your shoulder blades together, then release slowly with control. Perform three sets of 12-15 reps. This exercise replicates seated rows on a reformer, strengthening the upper back and encouraging postural alignment.

“Next, transition into Overhead Presses. Stand with both feet on the resistance tube, holding the handles at shoulder height, palms facing forward. Engage your core and press the handles overhead, fully extending your arms without arching your back, then lower slowly to the starting position. Complete three sets of 10-12 reps, maintaining smooth, controlled movement throughout. This mimics arm presses with straps on a reformer, targeting the shoulders, triceps, and core stability.

“Finally, move to Ring Chest Presses. Hold the Pilates ring at chest height between your palms, elbows lifted and slightly bent. Inhale to prepare, then exhale as you press the ring inward, feeling the resistance through your chest and shoulders. Release with control to maintain constant engagement. Perform 2-3 sets of 15 reps, finishing with 10 short pulses for added intensity. This exercise mirrors the standing arm series on a reformer, helping to build strength, tone, and upper-body endurance without the need for machinery.

4. Core Strength & Coordination

Required Fitness Equipment: Pilates Ball and Core Exercise Sliders.

• Mountain Climber Slides (with Core Exercise Sliders)
• Ball Pass Crunch (with Pilates Ball)

“Nearing the end of the workout, the fourth section focuses on building core strength and improving coordination, both key components of Pilates. This stage combines controlled strength with fluid movement, helping to replicate the dynamic core engagement you’d experience on a reformer. 

“Start with Mountain Climber Slides. Place the core sliders under your feet and begin in a high plank position, with your hands under your shoulders and your body in a straight line. Engage your core and slide one knee toward your chest, then return to plank and alternate legs in a smooth, controlled rhythm. Continue for three rounds of 30–45 seconds, resting for 15 seconds between rounds. 

“Next, move into Ball Pass Crunches. Lie flat on your back with your Pilates ball held between your hands, legs extended. As you exhale, lift your arms and legs to meet above your hips, passing the ball from your hands to your feet. Lower both arms and legs back down with control, keeping your lower back pressed into the mat. Repeat the motion, passing the ball back to your hands each time. Perform 10-12 reps for 2-3 sets, maintaining smooth, controlled breathing. This exercise mirrors abdominal work like the Hundred on a reformer, strengthening the entire core while improving coordination and control.

5. Mobility & Cool Down

Required Fitness Equipment: Foam Roller and Pilates Ring.

• Hamstring Roll and Stretch (with Foam Roller)
• Ring-Assisted Spinal Twist (with Pilates Ring)

“Finally, following the main elements of this exercise routine, it’s crucial that people take adequate time to cool down and stretch. Cooling down is essential for preventing injury, returning to a normal heart rate and reducing the chance of experiencing delayed onset muscle soreness (DOMS).

“Using a foam roller, I recommend engaging in hamstring rolls and stretches, which are similar to reformer leg stretches. I also love the ring-assisted spinal twist, a low-intensity movement, perfect for finishing off this effective routine. This spinal twist is similar to the mermaid stretch or spine twist, two popular reformer exercises.

“Overall, this exercise routine proves that you don’t NEED a reformer machine to access all the benefits of pilates. With the right combination of fitness equipment and effective routines, people can actively improve their core strength, mobility and all-around well-being. As pilates continues to grow in popularity, why not give this routine a try?”

Find Mirafit’s full range of workout equipment here.

Image source