Reformer Pilates uses a specially designed machine with springs, pulleys and a sliding carriage to support and challenge your body. It’s a low-impact, full-body workout that builds strength, improves posture, balance and enhances flexibility.

How it works:

• The reformer machine consists of a sliding carriage, a frame, springs of varying resistance, and straps or ropes to attach to the hands or feet.

• Exercises involve pushing and pulling against the resistance of the springs to engage and strengthen muscles.

• The adjustable resistance means exercises can be made more challenging for experienced practitioners or modified to provide support for beginners.

• It emphasises precise, controlled movements and core engagement, which can lead to better alignment and muscle tone.

Benefits:

• Builds strength: The resistance from the springs creates an effective strength-building workout.

• Improves flexibility: It allows for a greater range of motion and can help to lengthen muscles.

• Enhances posture: Consistent core engagement helps to strengthen the deep postural muscles, leading to better alignment.

• Low-impact: It's a safe and gentle way to work the body without putting excessive strain on joints.

• Adaptable: The resistance and exercises can be modified to suit a wide range of fitness levels.

The six core principles of Reformer Pilates are breath, concentration, centering, control, precision, and flow. These principles are interconnected and work together to create a mindful and effective practice that builds physical strength and mental focus.

A Pilates reformer is a bed-like machine with a sliding carriage, adjustable springs, foot bar and straps, invented by Joseph Pilates. It is used to perform low-impact, full-body exercises that build strength, flexibility, and balance. The springs provide adjustable resistance to either assist or challenge movements, making it suitable for all fitness levels, from beginners to advanced practitioners.

How it works:

• Sliding carriage: The central component is a platform that moves back and forth on the frame.

• Adjustable springs: These connect the carriage to the frame and provide resistance. Users can change the spring tension to make exercises easier or harder.

• Straps and footbar: Straps are attached to pulleys and can be pulled with your hands or feet, while a footbar provides a stable point for pushing with your legs or arms.

• Versatile exercises: You can perform exercises while lying down, sitting, kneeling, or standing on the carriage.

Benefits:

• Builds strength: The resistance from the springs helps build muscle strength, particularly in the core, glutes, and legs.

• Improves flexibility and balance: It promotes better posture, spinal alignment, and mobility.

• Low-impact and adaptable: The machine's ability to provide support makes it ideal for people recovering from injuries or those who are new to exercise, while also offering advanced variations for experienced users.

• Enhanced body awareness: The movement of the carriage and the tactile feedback from the springs help users better understand their body alignment and muscle engagement.

• Another useful application of the reformer – and part of why it is so effective - is that it can be either assistive or resistive. In basic terms, this means that exercises can be made more or less challenging using the machine.

The reformer is an incredibly versatile piece of equipment and can be used lying down, standing, kneeling or on all fours.

Most exercises on the reformer involve some sort of pushing and/or pulling action. Other exercises involve keeping the carriage still whilst the tension of the springs works against you.

It looks more complicated than it is and it's worth bearing in mind that Joseph Pilates created the reformer, from a hospital bed frame and springs, to help rehabilitate WWI patients by providing resistance training while they were bed-bound.

Mat Pilates uses your body weight and props on a mat, while Reformer Pilates uses a machine with springs for adjustable resistance and support.

Mat Pilates is more accessible and portable, ideal for building foundational core strength, while Reformer Pilates can offer a more intense workout with greater variety and can be more supportive for rehabilitation or beginners due to the machine's features. Combining both is recommended for a well-rounded practice.

Mat Pilates:

Equipment: A mat and sometimes small props like resistance bands, balls, or weights.

Resistance: Primarily body weight and gravity.

Benefits:

• Highly accessible and portable; can be done anywhere.

• Cost-effective.

• Builds foundational core strength and stability.

• Good for beginners to learn the basic principles of Pilates.

Intensity: Can be made very challenging, especially in advanced classes, as you are using your body weight against gravity.

Reformer Pilates:

Equipment: A specialist machine called the Reformer, which includes a sliding carriage, springs, and straps.

Resistance: Adjustable resistance provided by the springs, which can be used to add resistance or support.

Benefits:

• Offers more variety in exercises.

• Provides adjustable resistance and support, making it suitable for beginners, seniors, and those with injuries.

• Can target smaller stabilizing muscles with greater efficiency.

• May lead to a higher calorie burn per minute compared to mat Pilates.

Intensity: Can be more intense due to the resistance, or more gentle and supportive due to the machine.

Which should you choose?

For beginners or those on a budget: Start with mat Pilates to build a strong foundation and learn the core movements.

For those seeking more challenge or support: Reformer Pilates is a great option, especially with its adjustable resistance and support systems.

To get the most benefits combining both is highly effective. You can use mat Pilates to build foundational strength and add the Reformer for variety, resistance, and to challenge your body in new ways.

Not at all. Our beginner-friendly classes are designed to introduce you to the reformer safely. Instructors will guide you through each movement and offer modifications when needed.

Reformer Pilates classes at Core34 are open to everyone above the age of 16, regardless of gender or experience level.

The six core principles of reformer Pilates are breath, concentration, centering, control, precision, and flow. These principles are interconnected and work together to create a mindful and effective practice that builds physical strength and mental focus.

Breath: Using breath to fuel movements and connect with your body.

Concentration: Focusing your mind on the present moment and the exercise at hand.

Centering: Engaging your core muscles, often called your "powerhouse", to support every movement.

Control: Performing each movement with deliberation rather than speed.

Precision: Executing each exercise with accuracy and attention to detail.

Flow: Moving smoothly and continuously through each exercise, connecting one movement to the next.

Reformer Pilates benefits include improved core strength and posture, increased flexibility and muscle tone, and better injury prevention and rehabilitation.

The use of a reformer machine with springs and pulleys provides adjustable resistance for a full-body, low-impact workout that can be tailored to all fitness levels, while also promoting mental well-being through its focus on controlled movements and mindfulness.

Physical benefits:

• Improved core strength: The machine's resistance helps build strength in the deep core muscles, which leads to better stability and can reduce chronic back pain.

• Better posture: Strengthening the muscles that support the spine helps correct postural imbalances, like rounded shoulders, and improves overall body alignment.

• Increased flexibility and muscle tone: The exercises focus on lengthening and strengthening muscles, leading to improved flexibility, joint mobility, and a more balanced physique.

• Injury prevention and rehabilitation: Its low-impact nature and focus on controlled movements make it ideal for injury recovery and for strengthening the muscles around joints to prevent future injuries.

• Full-body workout: The reformer can be used to create a comprehensive workout that engages both large and small muscle groups.

Mental health benefits:

• Stress reduction: The need for concentration and precise movements, combined with controlled breathing, helps calm the nervous system, reduce stress, and promote mindfulness.

• Enhanced mind-body connection: The emphasis on coordinated, controlled movements between the mind and body improves body awareness and concentration.

Reformer Pilates is for everyone!

Yes, men can and should do reformer Pilates.

Reformer Pilates is an increasingly popular and effective workout for men, complementing other fitness activities such as weightlifting or team sports. Many famous men, particularly athletes, do Reformer Pilates for its benefits to strength, flexibility, and injury prevention. Prominent examples include David Beckham, LeBron James, Cristiano Ronaldo, Tiger Woods, Andy Murray, Novak Djokovic, and Jack Grealish. Harry Styles and Ed Sheeran are also fans of Reformer Pilates as it helps keep them 'match-fit' for touring.

Benefits for men:

• Core and overall strength: Reformer Pilates targets deep abdominal muscles, which can improve overall strength and stability, and may even help with lifting heavier weights.

• Flexibility and mobility: The low-impact nature of the exercises helps lengthen muscles, improve joint mobility, and can alleviate muscle tightness.

• Injury prevention: By strengthening the core and improving balance and posture, Pilates can help prevent injuries and imbalances that can occur from other activities.

• Improved athletic performance: Many athletes use Pilates to improve their performance and reduce the risk of injury in sports like golf, tennis, basketball, and running.

• Better posture and alignment: The focus on controlled movements and body awareness can lead to improved posture and reduced back pain.

• Stress reduction: The practice of controlled breathing and precise movements can contribute to reduced stress and a more balanced mind.

Historically, Pilates has been associated with women, but this is changing as more men realise its benefits for strength and conditioning.

It's more than just stretching: Reformer Pilates provides a challenging and effective resistance workout that can be as intense as other forms of training.

It's adaptable to fitness levels: The intensity can be adjusted to suit everyone, making it a suitable starting point for those new to exercise or a challenging addition for experienced athletes.

We offer a range of classes suitable for all levels of reformer experience and fitness goals:

• Beginner Reformer - A gentle introduction for those just getting started

• Intermediate Reformer - For those with some Pilates experience looking to progress

• Advanced Reformer - A strong, flowing class for seasoned practitioners

• Over 50's or Return to Fitness - A slower paced flow of movements aims to build your flexibility, strength & balance. 

• High Energy Cardio Jump - This class combines jumping with upper and lower body strength and flexibility exercises, using a vertical Jumpboard or Cardio-Tramp.

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This class will leave you energised.  

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• Private Sessions and Studio Take-Overs (for groups of 5) - Tailored just for you

Our classes are small and intimate, with a maximum of 5 clients. This ensures you receive personalised attention from your instructor.

Yes, absolutely. Many clients start with no prior Pilates experience. We recommend starting with our Beginner classes to build confidence and gain experience on the reformer before moving to higher levels.

Before each class an introductory demonstration will be given to anyone new to the studio, to give you the confidence to use the equipment safely and correctly. The demonstration will take less than 2 minutes and the instructor will be happy to answer any questions you might have. Throughout the class, clear instruction will be given so you will never be unsure of what to do.

If you are apprehensive, please contact us directly and we will be more than happy to provide a complimentary demonstration at a time that suits you. This is not a class or private training, but an opportunity to understand the equipment and ask any questions before booking a class.

Yes, with modifications - you should consult your GP or midwife before starting any new exercise during pregnancy. Please inform your instructor if you think you are pregnant.

However, please note that we don’t currently have an instructor qualified to offer pre or post natal classes. Your safety is our priority and we want to make sure you’re supported by the right level of expertise.

We’ll update our timetable as soon as we’re able to offer pre and post natal classes - thank you for your understanding.

In many cases, yes. Please let us know in advance so our instructors can tailor the class to your needs. If you are under medical care, we may request clearance from your healthcare provider first.

Booking is quick and easy via our online schedule or the studio app. We recommend reserving in advance as spaces are limited. We offer a range of memberships and class packages in addition to single classes.

Doors open 10 minutes before each class. Please arrive at the studio 5 minutes before the start time to ensure you are ready to begin on time (e.g. take shoes off and pop grip socks on, use the bathroom, fill your water bottle, let the instructor know of any changes regarding injuries or medical conditions, etc).

Doors are locked when each class begins and late arrivals will not be accepted to avoid disruption to the class.

If it is your first time, a demonstration of the reformer will be shown to you before class starts (this will take approx. 2 minutes).

Consistency is key. We recommend 2–3 sessions per week for best results, but even one class a week will help improve strength, posture, and mobility over time.

We suggest comfortable, form-fitting activewear so your instructor can see your alignment. Wear comfortable, clean gym clothing that allows you to move freely. Avoid overly loose items (and large / hoop earrings) to prevent them from catching on the machine.

We also recommend securing longer hair with elastic hairbands, sport headbands or scrunchies. Claw Clips are not recommended as they are uncomfortable when you lie down on the reformer, plus they are not good for the carriage upholstery.

Grip socks are required for hygiene and safety - you’re welcome to bring your own, or you can purchase them at the studio

For your own safety to avoid risk of injury whilst using the equipment. This is an industry wide requirement for Reformer Pilates classes and it is mandatory to wear grip socks to every class. Some people also find it beneficial to wear fingerless grippy gloves too.

If you do not own any, or you forget your socks, we have a range of pilates grip socks and gloves available to purchase in the studio.

Just yourself, some water, and your grip socks. All equipment, reformers, and props are provided.

Your safety is our priority. Sanitised wipes are provided in the studio and your instructor will ask you to wipe down your reformer and any equipment used in class to help with a smooth transition between sessions.

We kindly ask that you remove your shoes on entering the studio to keep the floor as clean as possible for all users. There is storage space for shoes and bags by the front door in addition to storage lockers for larger items.

The studio is cleaned daily.

Yes, you must be over 16 to attend our Reformer Pilates classes. When placing a booking, you are accepting the studio policies which includes our age restriction. If you are under 18, you are confirming you have parental consent to participate.

We kindly ask for at least 24 hours notice if you need to cancel or reschedule your booking. We understand that plans can change, so you can cancel/reschedule for free up to 24 hours before the class start time. Any cancellations after this window will not be re-issued a class credit or refund, this ensures fair access for all clients.

As our studio is a small business, please respect our policies and give as much notice as possible for cancellations.

We value all of our clients and want to reward your commitment to your Reformer Pilates journey with us. Every Reformer class you attend in each calendar month will automatically enter you into our loyalty program, which will give you the chance to win one of our five carefully curated monthly prizes. The more sessions you attend in a month, the greater your chance of winning.

All clients are automatically entered for each session attended - you don't need to do anything!

Winners will be randomly selected via our online booking service and notified by email.

This is just a small way for us to show our appreciation for your continued support.

Please follow us on Instagram (@core34reformer) for any announcements and updates.

Any booking amendments will be communicated directly with you via email or mobile.

Unfortunately, children are not allowed into the studio or sauna room. As much as we love children, we are a boutique studio and this is your opportunity to take some much needed time for yourself.

Yes, we offer flexible memberships, class packs, and pay-as-you-go options. Visit our pricing page for full details and to find what works best for you.

We ask that all clients arrive 5-10 minutes prior to the class start time. For safety reasons, clients who arrive more than 5 minutes after the class has started may not be admitted.

Absolutely not! You are welcome to join any class you wish regardless of your age.

A specific 'Over 50s' class was added to the weekly timetable at the request of clients who want a slower paced class - particularly for beginners, anyone with lower confidence or other considerations (e.g. sore knees, stiff back, low balance, returning to exercise post injury or after a break, etc).

This class is ideal if you're concerned about getting up and down off the reformer and the instructor is there to help assist you when needed. Please let them know at the start of each class if you have any medical conditions or injuries, and if you have any concerns you'd like to discuss.

During the class you will work through a flow of movements that will leave you feeling accomplished and empowered. This class aims to build your flexibility, strength & balance.