You've seen it on social media. Maybe a friend has mentioned it. You've possibly walked past a studio window and wondered what on earth is going on with all that sliding equipment. Reformer Pilates is one of the fastest-growing forms of exercise in the UK right now, and if you're curious about what it actually is and whether it's right for you, you're in exactly the right place!
This guide covers everything you need to know before you book your first class: what the reformer machine is, how it works, what to expect, who it's suitable for, and how to get started at FLOW...
Reformer Pilates is a form of Pilates performed on a specialised piece of equipment called a reformer. If you've only ever encountered mat Pilates (the kind done on a floor mat using body weight) the reformer will look quite different at first glance.
The machine itself is essentially a sliding platform (called a carriage) that sits within a rectangular frame and glides smoothly backwards and forwards along rails. A series of adjustable springs connect the carriage to the frame, creating resistance that can be increased or decreased depending on the exercise and the person doing it. At one end of the machine sits a footbar, used to press against during certain exercises. At the other end, a pair of long straps with handles are attached via pulleys, used with either hands or feet.
The result is a highly versatile piece of equipment that allows you to exercise lying down, seated, kneeling, or standing - often all within a single class.
Becki, founder of FLOW Reformer Studio, describes it simply:
"I believe that reformer Pilates is one of the most effective, enjoyable and beneficial forms of exercise available. It's a low-impact workout that helps you improve your strength, flexibility, balance, and coordination - and it's also a brilliant way to reduce stress, improve your posture, and support rehabilitation."
Reformer Pilates has its roots in the early 20th century, invented by Joseph Pilates - a German-born fitness pioneer who originally called his method "Contrology." During World War I, while working with bedridden patients on the Isle of Man, Joseph improvised by attaching springs to hospital beds to help patients strengthen and stretch their limbs while unable to walk. That improvised invention became the prototype for the modern reformer.
After the war, Joseph eventually moved to New York and opened a studio where his work quickly attracted dancers, athletes and performers. The reformer evolved from there into the sophisticated, spring-loaded apparatus you'll find in studios today - refined over a century but rooted in those same original principles of controlled, mindful movement.
The magic of the reformer lies in its springs. Unlike gym machines, which typically provide resistance in a single direction, the reformer's spring system can both resist your movement and assist it — depending on how the springs are configured.
This is a key point that surprises many beginners: using fewer springs doesn't necessarily make things easier. A single light spring is often far more challenging than several heavier ones, because it demands much greater control and stability from your muscles to keep the carriage moving smoothly.
Laura, one of FLOW's physiotherapist instructors, explains why this makes the reformer so valuable for such a wide range of people:
"The reformer's adjustable resistance means we can genuinely meet everyone where they are. Someone recovering from injury might need support and assistance to start moving well again, while a more experienced client can have the resistance dialled up to make the same exercise considerably more demanding. That adaptability is quite rare in exercise equipment."
During a typical class, your instructor will guide you through a series of movements that target different areas of the body — core, glutes, legs, arms, back and shoulders — in a sequence designed to build strength, stability and flexibility simultaneously. The sliding carriage adds an element of instability that engages the deep stabilising muscles that many conventional gym exercises miss entirely.
People come to reformer Pilates for all sorts of reasons — and the benefits are well-documented. Here are some of the most significant:
Builds genuine, functional strength. The resistance springs target deep stabilising muscles alongside the more superficial ones, developing the kind of strength that translates into everyday life — better posture, reduced pain, more ease of movement.
Low impact on joints. Because you're supported by the carriage and working with controlled, smooth movements, reformer Pilates is significantly easier on the joints than high-impact exercise. This makes it particularly suitable for people with joint pain, those recovering from injury, older adults, and pregnant or postnatal women.
Improves posture and alignment. The reformer's structure provides constant sensory feedback about your body position, which trains better alignment and body awareness over time. Many members notice improvements in their posture after just a few weeks.
Develops core strength properly. Rather than targeting just the superficial abdominal muscles, reformer Pilates engages the deep core - the muscles that wrap around your spine and pelvis and provide real structural support. This is why it's so effective for back pain.
Supports mental wellbeing. Because every session demands genuine concentration - coordinating breath with movement, maintaining control throughout - reformer Pilates naturally draws your focus into the present moment. Many members describe it as one of the few activities that genuinely helps them switch off from daily stress.
Works for almost everyone. Beginners, older adults, athletes, those recovering from injury, pregnant women - the reformer can be adapted to suit virtually any ability or goal. It's one of very few forms of exercise that scales so effectively across such a wide range of people.
This is one of the questions we hear most often from people who are thinking about their first class, and the honest answer is: it's challenging, but not in the way you might expect.
Reformer Pilates is not high intensity. You won't be gasping for breath or dripping in sweat within the first five minutes. The challenge is more subtle... It's about precision, control, and engaging muscles in ways you probably haven't experienced before. You may well feel muscle groups working that you didn't know you had.
Hannah, one of FLOW's instructors and a specialist in supporting complete beginners, puts it well:
"Most people walk into their first class expecting it to be easy because it looks so calm and controlled from the outside. And then they're genuinely surprised by how much they feel it - but in a good way. It's challenging without being frightening, and that's quite a reassuring combination when you're trying something new."
The good news is that because classes at FLOW are kept deliberately small, your instructor will always be on hand to guide your form, adjust your spring settings, and make sure you're working at a level that's right for you. You will not be left to figure it out alone.
Here's a straightforward walk-through of what your first session will look like:
Before you arrive. Wear comfortable, form-fitting activewear - leggings and a fitted top work well. Loose clothing can get caught in the carriage, so avoid anything super baggy. Bring a bottle of water. Grip socks are recommended for safety (your feet are in contact with the footbar and carriage throughout); if you don't own a pair, FLOW sells them at the studio.
Arriving. Studio doors open five minutes before class begins. Try to arrive promptly as instructors deliver an important safety briefing at the start, and late arrivals may not be able to join the session.
The start of class. Your instructor will introduce you to the reformer, explain the key components (the carriage, the springs, the footbar, the straps) and walk you through what to expect from the session. You will not be thrown in at the deep end.
The session itself. A FLOW class is 50 minutes long and typically flows through a sequence of exercises targeting the full body. Your instructor will demonstrate each movement, offer modifications where needed, and move around the room to check form and offer individual adjustments. There is no pressure to keep up, get it right immediately, or be anything other than a beginner.
After class. Most people feel a satisfying combination of worked and calm - a kind of physical awareness that's quite different from a gym session. It's normal to feel muscles you didn't know you had, particularly in the core, inner thighs and arms. That feeling tends to deepen pleasingly over the 24 hours that follow.
The short answer: almost everyone.
At FLOW, classes regularly include complete beginners sitting alongside people who have been practising for years - and both are appropriately challenged. The reformer's adaptability makes this possible in a way that very few other forms of exercise can match.
Reformer Pilates is particularly well suited to:
Both share the same foundations - controlled movement, core engagement, breath, precision - but the reformer takes things considerably further.
Mat Pilates relies entirely on body weight and gravity. It's a great starting point and has genuine benefits, but it's limited in the range of exercises and the level of resistance you can apply. The reformer removes that ceiling. Its spring-based resistance system allows you to work through a much wider range of motion, target muscles from different angles, and progress meaningfully over time in ways that mat work alone can't offer.
As Flo, FLOW's ballet-trained instructor, describes it:
"The reformer gives the body a kind of feedback that's hard to replicate on a mat. When the carriage is moving, your muscles have to engage continuously to control it - you can't coast through a movement the way you sometimes can on the floor. That constant engagement is what makes the results so noticeable, even for people who've done a lot of mat Pilates before."
Most of FLOW's members attend two classes per week, which tends to be the sweet spot for seeing consistent improvements in strength, posture and mobility. That said, even one class a week is significantly better than none - and many members start with a single weekly session and add more as it becomes part of their routine.
You don't need to combine reformer Pilates with other exercise for it to be effective, although many members find it complements their existing training well. Runners often notice improvements in hip stability and knee tracking. Gym-goers find it targets the stabilising muscles that compound lifts leave behind. Yoga practitioners appreciate the strength it builds alongside the flexibility they already have.
FLOW currently has studios in Bottesford, Bingham and Grantham (opening summer 2026).
All new members can start with FLOW's welcome offer of three classes for £29, giving you the chance to experience the studio properly and see whether it's right for you before committing to a membership.
👉 View pricing and book your first class
👉 Browse the Bingham timetable
👉 Browse the Bottesford timetable
If you have questions before booking - maybe about your fitness level, any injuries or health conditions, or simply what to expect - you're very welcome to get in touch. FLOW's team is used to hearing from first-timers and always happy to help.
Q. Do I need any experience to start reformer Pilates?
A. Not at all. FLOW's classes are designed to welcome complete beginners, and your instructor will guide you through everything from the moment you arrive. No prior Pilates experience is required.
Q. Is reformer Pilates suitable if I have back pain?
A. Yes, in many cases it is-— and it's often specifically recommended for it. Reformer Pilates builds the deep core strength that supports the spine and can significantly reduce pain over time. FLOW has physiotherapists on the instructor team, so any concerns about specific conditions are always taken seriously. If in doubt, have a conversation with the team before your first class.
Q. What should I wear?
A. Comfortable, form-fitting activewear. Grip socks are recommended (available to buy at the studio if you don't have any). Avoid loose clothing that could catch in the carriage.
Q. How long are classes?
A. All FLOW classes are 50 minutes long.
Q. How many people are in each class?
A. Classes at FLOW are intentionally kept small - a maximum of 8 reformers in Bottesford and 12 in Grantham. Small class sizes mean your instructor can give genuine individual attention throughout the session.
Q. What time should I arrive?
A. Studio doors open five minutes before class begins. Please arrive on time - late arrivals may not be admitted, as the safety briefing at the start of class is an essential part of every session.
Q. Will I be sore after my first class?
A. Possibly, yes - especially in the core, inner thighs and arms. This is normal and tends to be a sign of muscles working that aren't used to being engaged this way. The soreness typically eases after a couple of sessions as your body adapts.
Q. Can I do reformer Pilates during pregnancy?
A. Yes, when taught by a qualified instructor and with appropriate modifications in place. FLOW offers dedicated pregnancy Pilates courses led by instructors with specialist antenatal training, including Ruth, who has extensive experience working with expectant mothers. Always let your instructor know you are pregnant before class.
Q. How soon will I see results?
A. Most people notice changes within four to six weeks of attending regularly - improved posture, better core engagement, and a general sense of moving more easily. More significant strength changes typically develop over two to three months of consistent practice.
Q. Can I cancel if I can't make a class?
A. Yes. FLOW asks for cancellations more than 24 hours before the class start time. Cancellations within this window will receive a credit applied to their bundle, pass or membership for use at a future session. You can manage your bookings via Gymcatch.
If you've read this far, there's a good chance reformer Pilates is for you! The best way to find out for certain is simply to try a class.
FLOW's welcome offer - three classes for £29 - is designed for exactly that: giving you enough time on the reformer to feel the difference, get comfortable with the equipment, and decide whether you want to make it part of your regular routine.
👉 Book your first class at FLOW
FLOW Reformer Studio is an award-winning boutique reformer Pilates group with studios in Bingham, Bottesford and Grantham. All classes are taught by qualified instructors, several of whom hold physiotherapy degrees and advanced fitness certifications. This post was written by Becki Cowling, founder and head instructor.