Keen to get into Pilates, but wondering which is better - Reformer or mat Pilates? We hear you. Both varieties of the practice are super popular right now, but what’s the difference – and is there a front-runner?

“Reformer Pilates and mat Pilates are two popular forms of Pilates workouts,” explains Pilates instructor and founder of Align Studios Emma Cochrane. “They both focus on building strength, flexibility, and overall body conditioning, but they differ in
equipment used and exercise repertoire.”

The good news is that whichever method you go for, your body will thank you. The benefits of both Reformer and mat Pilates are well-established, from building core strength and stability to enhancing posture and alignment, and they’re firm celebrity favourites, too, with Victoria Beckham reported to have swapped heavy HIIT sessions for Reformer work.

Interested? Keep scrolling to find out the benefits of both methods and compare and contrast the two.  

Reformer vs mat Pilates: what's the difference?

WHAT IS REFORMER PILATES?

Let’s break it down. “Reformer Pilates " is the Pilates method practised on a "Reformer" machine. Designed by the founder of Pilates, Joseph Pilates himself, the reformer is a structure that looks a little like a bed, made up of a moving carriage and accompanying springs and straps.

While it may look intimidating, the Reformer is simply a piece of equipment that serves to support the body and provide an extra level of (supported) challenge to moves. Many of the moves you can do on the Reformer are the same as those you’ll do on the mat, so don’t be deterred if you’re new to the machine.

WHAT IS MAT PILATES?

Refreshingly (for the fitness world), it’s exactly what it says on the tin. “Mat Pilates, as the name suggests, is performed on a mat without the use of any equipment other than perhaps small props like resistance bands, Pilates rings or balls. Mat Pilates focuses on bodyweight exercises that target core strength, flexibility, and muscular endurance.

REFORMER PILATES VS MAT PILATES: WHICH ONE SHOULD I CHOOSE?

You’ll be pleased to hear that the two types of practice, while having some differences, largely share the same benefits – so really, your choice will depend on what you’re looking to achieve in your practice. And honestly? You don’t have to choose between them – the experts agree that in an ideal world, we’d all be doing a mix of the two for full-body conditioning.

It’s important to remember that just mat or just Reformer isn't going to yield the true benefits and body-changing effects of a Pilates practice. “For maximum results, ideally you’ll regularly practice the whole method.”

That said, let’s take a deep dive into the specific benefits of each style.

4 BENEFITS OF REFORMER PILATES

1. IT’S GREAT FOR BEGINNERS

New to Pilates? A Reformer class is the perfect introduction. High-intensity but forgivingly low-impact, it’s a tried and tested way to begin to challenge your body.

The Reformer was designed to help you advance to a Pilates practice on a mat on the floor, which was considered to be the most advanced option by Joseph Pilates. It’s actually better for beginners than the mat, as the mix of springs, ropes and pulleys on the Reformer will support you in the moves, as opposed to on the mat, where it’s just you working against gravity.

2. IT'S CREATIVE

All our Pilates experts agreed that the options on the Reformer are endless, allowing you to be as inventive as you like with your moves.

You can do a lot more on the Reformer, and get really creative to work different muscles. "I’ve been doing Reformer for 15 years, and I’m still finding new ways to use the machines! It constantly challenges you".

And if you’re yet to experience a deep Reformer hip flexor and hamstring stretch – you can thank us later.

3. IT’S IDEAL FOR INJURY RECOVERY

When you’re working back up to strength after an injury, it can be tricky to feel as though you’ve had a good workout, and you’re likely to be moving with caution. Here’s where the Reformer machine really comes into its own – because you’re fully supported by the straps and springs, it allows you to deepen into the moves without putting too much pressure on your joints.

The Reformer is ideal for injury rehabilitation. Since you can adjust your practice to accommodate slight imbalances or weaknesses, it can help to rebuild strength after injury in a controlled way.

4. IT BUILDS BODY AWARENESS

There really is nowhere to hide on the Reformer. It provides unparalleled feedback on your practice and thus helps to build greater body awareness. Subtle alterations to the springs will challenge those all-important (but often hard to engage) stabilising muscles. To say you’ll feel it is an understatement.

A Reformer machine can help cultivate better body awareness, as using the machines gives more controlled feedback from the moves. This should help you with correct form, allowing you to improve your mat work – ultimately, one of the reasons why the Reformer was designed.

4 BENEFITS OF MAT PILATES

1. IT'S ACCESSIBLE AND SAFE FOR ALL ABILITIES

All you need for a mat Pilates practice is – you’ve guessed it – a mat. Mat Pilates is the ultimate entry-level workout, plus, it’s suitable for all levels of fitness and ability. Simply adapt to suit.

The practice of Pilates is low intensity, low impact and inclusive, whether on the mat or Reformer. Since it focuses on supporting the muscles around your spine, aka your core and glutes, it leaves you globally strengthened, supports your joints, reduces the chance of injury and relieves pain, especially back pain.

2. IT IMPROVES STABILITY AND CORE STRENGTH

Unlike the Reformer which offers support and feedback, when you’re on the mat, it’s just about you and your bodyweight working against gravity.

All Pilates classes whether on a mat or Reformer should emphasise proper alignment, breathing techniques, and engaging the deep stabilizing muscles of the body.  Pilates done properly promotes a balanced and symmetrical development of muscles, rather than just targeting specific muscle groups, although there is a focus throughout on the core. Pilates aims to create a strong and flexible body with improved posture and overall physical well-being.

3. IT'S CHALLENGING

While you may not need any equipment or athletic ability to get started with mat Pilates, don’t be fooled – it’s not for the faint-hearted.

The mat is regarded as king in the real Pilates world because if you are doing it
right it is very difficult and sweaty! There were originally 34 exercises created, we call these the classical mat. They vary in difficulty but move the body on the mat in flexion, rotation, rolling, lateral flexion and extension.

The trick on the mat, is "understanding that you have to create your own resistance, it is just you and your body against gravity.”

4. IT SUPPORTS HEALTHY DIGESTION

You probably wouldn’t instinctively associate Pilates with better gut health, but there’s good anecdotal evidence to support the idea that the movement is good for our digestive system.

Studies (such as this one, published in the Journal of Oxidative Medicine and Cellular Longevity) show that exercise is associated with more beneficial gut microbiota.

Mat Pilates lowers cortisol levels, reducing stress and anxiety and switching the body into rest and digest mode. Some moves can massage and stretch out the abdomen, while improving posture has a side effect of allowing our digestive system more space, to work more efficiently.”

VIEW OUR  REFORMER PILATES WORKOUTS