Reformer Pilates Warm-Up: How to Prepare Your Body and the Carriage Before You Start

Before you load the springs and start your set, it is worth spending a few minutes preparing your body. A Reformer Pilates warm-up is not a formality: it raises muscle temperature, switches on your breathing and helps you connect with your centre before the carriage starts to move. And there is a second part that is often forgotten: preparing the Reformer itself.

If you have any discomfort or an injury, speak to a healthcare professional and your instructor first; this article is for information only and is not a substitute for that advice.

Why warm up before a Reformer Pilates session

On the Reformer the carriage glides and the springs give constant resistance, so your body is stabilising from the very first exercise. Arriving cold, straight from work or the car, often means stiff movement and little sense of control. A good warm-up lets you:

• Gently mobilise your spine, hips and shoulders.
• Wake up lateral breathing and your core before adding resistance.
• Focus on the session and leave the pace of the day behind.

Floor or mat warm-up: 5 minutes

Many classes begin off the carriage, and it is a good habit if you practise at home. A simple sequence could be:

Breathing and finding your centre

Lying on your back with your knees bent, inhale into your ribs and exhale, feeling your abdomen draw in. Repeat for five to eight breaths, with no rush.

Pelvic tilt and spinal mobility

On each exhale, gently tilt the pelvis and peel the spine off the mat one vertebra at a time; on the inhale, roll back down slowly. It is a kind way to wake up your back and abdominals.

Shoulder circles and chest opener

Seated or standing, draw big circles with your shoulders and open your chest with your arms out to the sides. It prepares the area that works hardest in rowing, planks and strap exercises.

Warming up on the Reformer: your first exercises

Once you move onto the carriage, start with slightly heavier springs and low-impact exercises. The most common ways to warm up are:

• Gentle footwork: it helps coordinate legs, pelvis and breathing. If you would like to go deeper, read our guide to footwork on the Reformer.
• Progressive hundred: begin with bent knees to activate your centre without straining your neck.
• Arm work with straps: light load, to wake up shoulders and shoulder blades.

Quality is the key: controlled range, an unhurried tempo and attention to alignment. You do not need to get tired; the aim is to warm up, not to train before you train.

Get the carriage ready too: a quick check before you begin

Just as you warm up your body, take a minute to get the Reformer ready. A quick check saves distractions and compensations during class:

• Make sure the footbar, headrest and shoulder rests are set where you need them.
• Check the springs and the resistance you have chosen for the opening exercises.
• Wipe the carriage and footbar surfaces if you are unsure about their condition.
• Lay your non-slip towel flat, with no creases, covering the area where your hands and feet will rest.

When hands or feet slip, the body compensates with needless tension in the neck and shoulders, exactly what a warm-up is meant to avoid. For more on what to prepare, take a look at the checklist of what to bring to a Reformer Pilates class, and for the end of your session, our guide to Reformer Pilates stretches.

Common warm-up mistakes

• Skipping it for lack of time: even three minutes of mobility and breathing make a difference.
• Going too fast: a warm-up is for feeling, not for racking up reps.
• Starting with very light springs: the carriage becomes unstable and movement is harder to control.
• Forgetting your contact points: a surface with no grip pulls you out of alignment from the first exercise.
• Ignoring your body's signals: if something hurts, stop and speak to your instructor or a healthcare professional.

If you would like to keep reading about technique, equipment and carriage care, you will find more guides on the Reformer Pilates towel blog.

Start on a firm footing: the Bellman Pilates towel

To make sure your warm-up and your whole Reformer Pilates session get off to a good start, the Bellman Pilates Non-Slip Towel for Reformer Pilates offers 85% grip on both sides, so it stays firmly in place on the carriage and under your hands and feet, even as you warm up and start to sweat. It comes in blue, pink and grey, and suits your class at home or in the studio.

Discover the Bellman Pilates non-slip towel and prepare your practice with more safety and control from the very first minute.