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45-Minute Intermediate Pilates Reformer: Strength, Stability & Flow
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Time Image Pose Description
00:10 yoga pose No straps
Cues: 3 mediums Footwork
yoga pose Footwork Heels parallelLie on your back with knees bent. Place your heels on the foot bar with feet together. Push out. Hold for a second then release. Repeat.
Benefits: Strengthens legs. Supports pelvic stability.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: neutral spine
Modifications: Beginner: Use lighter tension for smoother control. Intermediate: Hold long legs for two seconds each rep. Advanced: Press out one leg, switch each repetition.
Precautions : Knee or ankle pain.
yoga pose Bird on PerchLie on your back with knees bent and feet together. Arches on the foot bar. Push out, hold for a second then release. Repeat.
Benefits: Strengthens legs. Improves foot control.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: arms reaching
Modifications: Beginner: Use lighter tension for easier control. Intermediate: Return in for four steady counts. Advanced: Press out one leg, switch each repetition.
Precautions : Knee or ankle pain.
yoga pose Balls Of Feet High HeelsLie on your back with knees bent. Place the balls of your feet on the foot bar in a Pilates V position. Heels together. Push out. Hold for a second then release. Repeat.
Benefits: Strengthens legs and calves.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: move from core
Modifications: Beginner: Press halfway out and return smoothly. Intermediate: Return in for 4 steady counts. Advanced: Lift heels high, lower for 4 counts.
Precautions : Knee or ankle pain.
yoga pose Double Heel LiftLie on your back with knees bent and heels on the foot bar, feet together (or slightly apart), and flexed. Inhale, press through your heels to extend your legs. Exhale, return to the starting position. Repeat.
Benefits: Strengthens legs and calves.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: exhale, inhale
Modifications: Beginner: Use lighter tension for easier leg control. Intermediate: Lift heels slightly once legs are straight. Advanced: Press out one leg, switch each repetition.
Precautions : Knee or ankle pain.
yoga pose RunningLie on your back with toes on the footbar, feet together, and arms by your sides. Straighten your legs. Lower the right heel, bend the left knee, and keep glutes engaged. Slide back, alternating legs while maintaining knee stability and focusing on controlled movement.
Benefits: Targets calves, hamstrings, quads, and glutes. Improves ankle strength.
Video: https://www.youtube.com/embed/NpJYV2iVfZA
Cues: return to heels
Modifications: Beginner: Keep feet flat on the footbar. Intermediate: Add light resistance for more challenge. Advanced: Perform at a faster pace with controlled movement.
Precautions : Hip, knee, or back issues.
00:10 yoga pose Bridge w/ball
Cues: light = hard, BALL
yoga pose Pelvic tiltLie supine with legs parallel, heels on the footbar, ankles dorsiflexed. Arms by hips, palms down, neutral pelvis and spine. Headrest down. Inhale. Exhale, roll the spine up into a bridge, creating a diagonal from shoulders to knees. Roll down one vertebra at a time. Repeat.
Benefits: Strengthens glutes. Mobilises the spine.
Video: https://www.youtube.com/embed/NzlmrqN8nCc?si=3ckKhm90uAJA8AOq
Cues: headrest down
Modifications: Beginner: Lift hips halfway and keep ribs soft. Intermediate: Lower for 4 steady counts. Advanced: Do not lower fully between repetitions.
Precautions : Low-back or hamstring pain.
Resources:
yoga pose Bridge 3xLie supine with legs parallel, heels on the footbar, ankles dorsiflexed. Arms by hips, palms down, neutral pelvis and spine. Headrest down. Inhale. Exhale, roll the spine up into a bridge, creating a diagonal from shoulders to knees. Roll down one vertebra at a time. Repeat.
Benefits: Strengthens glutes. Mobilises the spine.
Video: https://www.youtube.com/embed/NzlmrqN8nCc?si=3ckKhm90uAJA8AOq
Cues: Relax neck, face
Modifications: Beginner: Lift hips halfway and keep ribs soft. Intermediate: Lower for 4 steady counts. Advanced: Do not lower fully between repetitions.
Precautions : Low-back or hamstring pain.
Resources:
yoga pose Bridge Leg Up 3xLie with back on floor. Bend knees. Heels as close to sitting bones as possible. Arms by side. Palms down. Press inner feet and arms into floor. Push tailbone up to pubis. Lift buttocks until thighs are parallel to floor. Raise left leg up and lower to level of other leg (not to floor). Repeat raising and lowering of leg. Repeat on right leg.
Benefits: Eases back pain. Strengthens buttocks and hams. Core-stabalizer.
Video: https://www.youtube.com/embed/it7omlQoi54?si=rfKKnwf_PGy_WzkF
Cues: push through heel
Modifications: Swiss ball. Folded blanket under shoulders. Block under sacrum.
Resources:
yoga pose Bridge Circle 3xLie on your back with knees bent and feet grounded. Rest the ring between your hip bones and place your hands on top of it. Press your hips up against the ring. Straighten one leg, lower it, then lower your hips. Repeat, alternating legs.
Benefits: Strengthens abs and glutes.
Video: https://www.youtube.com/embed/3HIBLsPMaHg
Cues: Advanced
Modifications: Beginner Modification: Lift only partway to keep ribs heavy and avoid arching the back. Intermediate Modification: Lift until shoulders, hips, and knees create a long diagonal line. Advanced Modification: After each rep, roll down one vertebra at a time over 5 seconds.
00:10 yoga pose Midback
Cues: 1 medium
yoga pose HundredsLie on your back with legs in tabletop position. Hold the short loops and extend your arms beside your body, parallel to the ground without touching the carriage. Inhale, nod your chin. Exhale, curl up towards your knees. Pulse arms 100 times.
Benefits: Builds core endurance.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: 1 med protect neck
Modifications: Beginner: Keep feet on the footbar for stability. Intermediate: Extend legs diagonally up to reduce load. Advanced: Extend legs to forty-five degrees and hold.
Precautions : Neck or low-back pain.
yoga pose I 5xSpring tension (light to medium). Straps (inner loop across palms). Lie on your back, legs in the tabletop position. Start with arms out to the sides at a 45-degree angle. Reach the arms inwards towards the body and down towards the footbar. Create a scoop in of the arms from the shoulders and control the carriage back. Keep the collarbones wide. Maintain a neutral pelvis position.
Benefits: Releases tension in neck. Strengthens shoulders.
Video: https://www.youtube.com/embed/ypDxv6hqgPQ?si=NeIPbQkFihNkVcTy&start=214
Cues: pull w/midback
Modifications: Beginner: Place feet on the footbar for more stability. Intermediate: Take twice as long to return. Advanced: Extend legs to 45 degrees.
Precautions : Neck or shoulder pain.
yoga pose Y 5xSpring tension (light to medium). Straps (inner loop across palms). Lie on your back, legs in the tabletop position. Start with arms out to the sides at a 45-degree angle. Reach the arms inwards towards the body and down towards the footbar. Create a scoop in of the arms from the shoulders and control the carriage back. Keep the collarbones wide. Maintain a neutral pelvis position.
Benefits: Releases tension in neck. Strengthens shoulders.
Video: https://www.youtube.com/embed/ypDxv6hqgPQ?si=NeIPbQkFihNkVcTy&start=214
Cues: not past shoulder
Modifications: Beginner: Place feet on the footbar for more stability. Intermediate: Take twice as long to return. Advanced: Extend legs to 45 degrees.
Precautions : Neck or shoulder pain.
yoga pose T 5xSpring tension (light to medium). Straps (inner loop across palms). Lie on your back, legs in the tabletop position. Start with arms out to the sides at a 45-degree angle. Reach the arms inwards towards the body and down towards the footbar. Create a scoop in of the arms from the shoulders and control the carriage back. Keep the collarbones wide. Maintain a neutral pelvis position.
Benefits: Releases tension in neck. Strengthens shoulders.
Video: https://www.youtube.com/embed/ypDxv6hqgPQ?si=NeIPbQkFihNkVcTy&start=214
Cues: tabletop zip thigh
Modifications: Beginner: Place feet on the footbar for more stability. Intermediate: Take twice as long to return. Advanced: Extend legs to 45 degrees.
Precautions : Neck or shoulder pain.
yoga pose Arm circles 5xSpring tension (light to medium). Straps (inner loop across palms). Lie on your back, legs in the tabletop position. Start with arms out to the sides at a 45-degree angle. Reach the arms inwards towards the body and down towards the footbar. Create a scoop in of the arms from the shoulders and control the carriage back. Keep the collarbones wide. Maintain a neutral pelvis position.
Benefits: Releases tension in neck. Strengthens shoulders.
Video: https://www.youtube.com/embed/ypDxv6hqgPQ?si=NeIPbQkFihNkVcTy&start=214
Cues: tabletop zip thigh
Modifications: Beginner: Place feet on the footbar for more stability. Intermediate: Take twice as long to return. Advanced: Extend legs to 45 degrees.
Precautions : Neck or shoulder pain.
yoga pose Tricep Extensions 5xLie on your back, legs in tabletop, toes pointed. Hold short loops, arms extended beside body above the carriage. Inhale, bend elbows, reaching fingertips upward. Exhale, straighten arms. Repeat the movement 10 times with controlled breaths.
Benefits: Strengthens triceps and upper body. Improves core stability. Enhances overall arm control and coordination.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: Add legs/ab crunch
Modifications: Beginner: Perform with feet resting on carriage. Intermediate: Extend legs straight to increase core engagement. Advanced: Add a chest lift during arm extensions.
Precautions : Avoid if you have shoulder, elbow, or wrist injuries.
00:10 yoga pose CORE Ball opt
Cues: 2 Med Long Straps
yoga pose Leg Raises 8xLie on your back with long loops around your ankles. Press legs out and point your toes. Place arms by your sides. Inhale, lift legs perpendicular to the reformer, keeping your pelvis neutral. Exhale, press legs out and point your toes. Repeat.
Benefits: Strengthens lower abs and hips.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: move from core
Modifications: Beginner: Use lighter tension to reduce hip flexor strain. Intermediate: Lower for 4 steady counts. Advanced: Add small circles at the top of lift.
Precautions : Low-back or hip flexor pain.
yoga pose Pilates V Raises 8xLie on your back with long loops around your ankles. Press legs out and point your toes. Place arms by your sides. Inhale, lift legs perpendicular to the reformer, keeping your pelvis neutral. Exhale, press legs out and point your toes. Repeat.
Benefits: Strengthens lower abs and hips.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: 45 degrees
Modifications: Beginner: Use lighter tension to reduce hip flexor strain. Intermediate: Lower for 4 steady counts. Advanced: Add small circles at the top of lift.
Precautions : Low-back or hip flexor pain.
yoga pose Inverted V Raises 8xLie on your back with long loops around your ankles. Press legs out and point your toes. Place arms by your sides. Inhale, lift legs perpendicular to the reformer, keeping your pelvis neutral. Exhale, press legs out and point your toes. Repeat.
Benefits: Strengthens lower abs and hips.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: watch low back
Modifications: Beginner: Use lighter tension to reduce hip flexor strain. Intermediate: Lower for 4 steady counts. Advanced: Add small circles at the top of lift.
Precautions : Low-back or hip flexor pain.
yoga pose Parallel Leg Press 8xLie on back. Place long loops on fulcrum of ankles. Press legs out. Place arms beside body. Inhale, bend knees and bring towards chest while flexing feet. Keep pelvis neutral. Exhale, press legs out, point toes. Repeat.
Benefits: Strengthens legs and improves core stability.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: straps over chins
Modifications: Beginner: Use lighter tension for easier control. Intermediate: Press out slowly for 4 steady counts. Advanced: Press out slower and keep pelvis completely still.
Precautions : Low-back or hip flexor pain.
yoga pose Butterfly Stretch ReformerLie down and place long loops on your feet. Bend your knees and bring the soles of your feet together. Grab your feet, nod your chin, and fold forward. Push your tailbone down and hold for a few breaths. Release and repeat.
Benefits: Opens hips. Releases inner thigh tension.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: Stretch
Modifications: Beginner: Keep knees higher and closer together. Intermediate: Pulse knees slightly while tailbone stays heavy. Advanced: Hold the fold for 5 slow breaths.
Precautions : Hip or knee pain.
yoga pose Diamond Leg Raises 8xLie on your back and place long loops on your ankles. Extend your legs and keep your arms beside your body. Inhale, lift your legs perpendicular to the reformer. Bend your knees and bring your heels together. Exhale, press your legs out. Inhale, lift legs back to 90 degrees. Repeat.
Benefits: Strengthen core, hips, and legs.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: Small movement
Modifications: Beginner: Use lighter tension for easier pelvic control. Intermediate: Hold legs at 90 degrees for 5 seconds. Advanced: Add a small hip lift at 90 degrees.
Precautions : Low-back or hip flexor pain.
yoga pose Diamond II ReformerLie on back. Place long loops on fulcrum of ankles. Press legs straight out. Point and separate toes. Place arms beside body. Inhale, bend, and separate knees. Flex feet. Bring knees to chest. Keep pelvis in neutral. Exhale, press legs out. Point toes. Repeat.
Benefits: Improves hip mobility and core stability.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: Keep shape
Modifications: Beginner: Use lighter tension for easier pelvic stability. Intermediate: Hold knees in for two seconds each rep. Advanced: Add a small hip lift at the bend.
Precautions : Low-back or hip flexor pain.
yoga pose Leg Circles ReformerLie on your back with long loops on your feet. Extend legs at 45 degrees with heels together and toes pointed out. Exhale, push legs down, separate them, circle around, and bring them up to 90 degrees. Repeat, reversing the direction.
Benefits: Improves hip mobility and core control.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: no ball, small cir
Modifications: Beginner: Use lighter tension for easier pelvic control. Intermediate: Hold legs at 90 degrees for two seconds. Advanced: Lower legs closer to carriage without pelvic shift.
Precautions : Low-back or hip pain.
yoga pose Reclining PigeonLie on back. Place long loops on feet. Lift right leg to table top position. Bend left leg, place left ankle on right knee. Hold back of right thigh. Bring right thigh towards chest. Repeat on opposite leg.
Benefits: Stretches hips.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: no straps
Modifications: A) Keep bottom foot on carriage. B) Hold straps Instead of thigh. C) Deepen thigh pull. D) Hold longer. E) Combine with ankle circles.
00:10 yoga pose Upper Body
Cues: 1MED, short strap
yoga pose Arm Extensions 6xSit facing back of reformer. Extend legs. Hold short loops. Bring arms beside body. Inhale, lift arms slightly in front. Exhale, pull arms down and behind body. Repeat.
Benefits: Strengthens arms. Improves posture.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: Facing tower, tall
Modifications: Beginner: Cross legs for better balance and comfort. Intermediate: Hold the reach behind for 2 seconds. Advanced: Lift legs slightly and keep pelvis steady.
Precautions : Neck or shoulder pain.
yoga pose Tricep Curl 6xSit on carriage facing back of reformer. Extend legs. Hold short loops, bend elbows bringing arms beside body. Exhale, straighten arms behind. Inhale, return to start. Repeat.
Benefits: Strengthens triceps. Improves upper body endurance. Enhances core stability.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: 90 degree bend
Modifications: Beginner: Use lighter springs for easier resistance. Intermediate: Perform with legs lifted off the carriage. Advanced: Add pulses at the end of each extension.
Precautions : Avoid locking elbows.
yoga pose Bicep Curls 6xSit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start position. Repeat.
Benefits: Strengthens biceps. Improves arm control.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: bis shoulder high
Modifications: Beginner: Cross legs to help you sit taller. Intermediate: Straighten arms over 4 slow counts. Advanced: 4 counts up, 4 counts down.
Precautions : Elbow or shoulder pain.
yoga pose RollUp Prep 4xSit on the carriage facing the headrest, legs extended and crossed at the ankles. Hold straps in front. Exhale, pulling elbows back in a rowing motion. Inhale, extending arms and chest, looking up. Return to starting position. Repeat.
Benefits: Strengthens shoulders and biceps. Stabilises core. Strengthens spine. Improves posture. Opens chest.
Video: https://www.youtube.com/embed/u236FJTYLZc
Cues: Forward fold stret
Modifications: Beginner: Use lighter springs for a gentler range of motion. Intermediate: Increase arm range while maintaining controlled movement. Advanced: Add a deep chest opener at the extension phase.
Precautions : Avoid overstretching shoulders.
yoga pose Full RollUp 4xSit on the carriage facing the headrest, legs extended and crossed at the ankles. Hold straps in front. Exhale, pulling elbows back in a rowing motion. Inhale, extending arms and chest, looking up. Return to starting position. Repeat.
Benefits: Strengthens shoulders and biceps. Stabilises core. Strengthens spine. Improves posture. Opens chest.
Video: https://www.youtube.com/embed/u236FJTYLZc
Cues: Slow back, exhale
Modifications: Beginner: Use lighter springs for a gentler range of motion. Intermediate: Increase arm range while maintaining controlled movement. Advanced: Add a deep chest opener at the extension phase.
Precautions : Avoid overstretching shoulders.
yoga pose Bow/Arrow to Press 8xSit on carriage facing front of reformer. Extend legs. Hold short loops. Bend elbows, bring palms to shoulder level. Exhale, pull abdominals in, press arms out. Inhale, bend elbows. Repeat.
Benefits: Builds core strength and posture.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: Turn around, add M
Modifications: Beginner: Cross legs for a steadier base of support. Intermediate: Press out over a full, slow exhale. Advanced: Lift legs slightly and keep them steady.
Precautions : Wrist, neck, or shoulder pain.
00:10 yoga pose Face footbar on knees
Cues: Drop Straps
yoga pose Kneeling Arm Press ReformerUse one heavy and one light spring. Place hands on the footbar with knees under hips. Press the carriage out, aligning the head with the arms. Inhale to pull the carriage back in. Exhale as you press away, keeping lower body still. Repeat.
Benefits: Strengthens shoulders and core stability.
Video: https://www.youtube.com/embed/HIOFylfGiFs
Cues: Flat, straight spi
Modifications: Beginner: Use lighter tension to build control first. Intermediate: Return in for 4 steady counts. Advanced: Hover knees and press carriage out steadily.
Precautions : Wrist, knee, or shoulder pain.
yoga pose Knee Stretch ReformerKneel on the reformer with hands on the footbar and soles against shoulder blocks, toes tucked. Pull abs in, sit back on heels, and round the spine slightly. Exhale, engage abs, lift knees off the platform. Inhale, straighten legs, slide platform back, squeezing thighs and glutes. Keep knees lifted, bend hips under, curl tailbone, and repeat.
Benefits: Knee strength. Targets hamstrings, quads, calves, and abs.
Video: https://www.youtube.com/embed/NsObJ0g9epw
Cues: Drop 1 Med
Modifications: Beginner: Keep knees down and slide carriage gently. Intermediate: Keep knees hovering for the whole set. Advanced: Hover knees lower and keep them steady.
Precautions : Wrist or knee pain.
yoga pose Up Stretch ReformerStart in a plank position with hands on footbar and feet on carriage. Extend hips to press carriage away. Lengthen spine to neutral, then extend shoulders. To return, flex spine while keeping weight over heels.
Benefits: Torso, pelvis, shoulders and arms stability. Improves coordination.
Video: https://www.youtube.com/embed/WgOMi1n15JY?start=24
Cues: Down dog
Modifications: A) Only lift hips slightly. B) Keep feet closer together. C) Take brief pauses at each phase. D) Pause at top of hip lift for 5 seconds. E) Add a Push-Up at end. F) Bring hands closer together.
Precautions : Knee pain. Avoid overarching.
yoga pose Monkey Stretch ReformerPlace the balls of your feet hip-width apart on the bar and hold it. Inhale, press out to straighten your legs and lift your heels. Exhale, lower your heels and bend forward. Inhale, lift your heels again. Exhale, return to the starting position.
Benefits: Enhances hamstring flexibility, strengthens core, improves spinal articulation, promotes better posture. Stretches calves. Improves overall body alignment.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: Straight legs
Modifications: Beginner: Keep knees slightly bent when straightening legs. Intermediate: Add a slow roll-up through the spine on return. Advanced: Extend one leg fully while keeping the other bent.
Precautions : Avoid if you have lower back issues. Avoid locking knees to prevent strain.
yoga pose Scooter Stretch ReformerStand beside the Reformer, placing left knee on carriage and left foot near shoulder rest. Keep right foot on the floor. Square hips, hands on footbar. Exhale, press left leg back, lunge right knee forward, then return to start.
Benefits: Enhances hip mobility. Improves flexibility. Strengthens legs.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: Chest up, knee up
Modifications: Beginner: Use a lighter spring for less resistance. Intermediate: Add a slight forward bend to increase stretch. Advanced: Increase the range of motion with deeper lunge.
Precautions : Keep hips squared and knees aligned to avoid strain.
yoga pose Hamstring Stretch ReformerWith a medium spring, stand next to the left of the carriage. Place hands on foot bar. Press right foot into head rest. Slide carriage back while extending front leg. Breathe deeply.
Benefits: Stretches hamstrings, inner thigh, and groin.
Video: https://www.youtube.com/embed/p1C9DU_YOXA
Cues: Straighten front l
Modifications: Beginner: Keep a soft bend to reduce hamstring strain. Intermediate: Flex front foot and hinge deeper from hips. Advanced: Go deeper while keeping spine long.
Precautions : Hamstring or low-back pain.