Reformer vs Mat Pilates – Which Workout Should You Try?

Internet workout trends are on the wane, but Pilates is one form of exercise that’s gaining more attention on social media.

In TikTok video “Pilates neck” has collected millions of likes, as well as some authors of pilates mats Calli Guali, Move with Nicoleand Keeps a blog— have hundreds of thousands of loyal followers who watch their videos at home.

It was explained that Pilates had been popular for many years Dianna Falzaranocertified personal trainer and owner of Dynamic Fitness. But the number of messages about the benefits has increased on social networks low load trainingand the proliferation of online fitness classes has skyrocketed interest in Pilates, she said.

“In 2020, with many studios moving to virtual platforms, Pilates has become more accessible,” Falzarano said. Health. “Now it’s incredibly easy to train, learn Pilates or take classes wherever you are.”

Although Pilates has taken off online, it might be too hard to start with, considering all the options—do you need to try pilates shakes in a personal studio to get the full effect, or is it as simple as opening YouTube and rolling out a yoga mat in your living room ?

Here’s what the experts had to say about the benefits of Pilates, the differences between reformer Pilates and mat Pilates, and how to choose the right type of Pilates.

Pilates focuses on controlling the balance between stability and mobility during exercise, Falzarano explained. “Each exercise is about your breath, heart, balance and mind-body connection,” she said.

In most Pilates movements, people hold one part of their body steady while the other moves.

“For example, in the Hundred (a core Pilates exercise), your arms are moving and swinging, but you’re trying to keep your torso and legs stable,” Falzarano. “To keep everything stable, the breath count is connected to the arm pump count, which fires up your core.”

According to her, this controlled muscle engagement strengthens the body “from the inside out.”

Alex Rothsteincertified physical education specialist and coordinator of the exercise program at the New York Institute of Technology, said Health that Pilates offers a unique approach to building muscle.

Most strength exercises are focused mainly on shortening the contraction phase of the muscles. For example, during a biceps curl, a person contracts their muscles by lifting the dumbbells to the shoulders and then lowering them back while the biceps lengthen under tension.

In contrast, Pilates focuses on performing strengthening exercises during both the contraction and lengthening phases of muscle contraction, Rothstein said.

“This increases the value of each repetition during training and also makes the fitness benefits more transferable to everyday activities,” he explained. “Pilates equipment is also uniquely designed to allow the workout to stress the body in a variety of positions…that other forms of resistance training would not be able to provide.”

Pilates can also benefit the cardiovascular system, help people manage weight and improve strength and mobility, Rothstein added.

“There are also mental health benefits from doing Pilates, and these also mirror other benefits of other forms of exercise,” he said.

Still, Rothstein cautioned that the benefits of Pilates may not necessarily transfer to other exercises or sport-specific skills. “For example, I wouldn’t suggest Pilates alone if I wanted to increase my bench press or develop a higher vertical jump,” he advised.

When people talk about Pilates training, they usually mean one of two types: mat Pilates or reformer Pilates.

Mat Pilates is performed standing or lying on the floor, almost without the use of any equipment. Sometimes Pilates instructors may ask you to use a small inflatable ball, pilates ring, or resistance band, but this doesn’t require too much special equipment. These workouts may look similar to yoga or body weight training.

Conversely, people can also do Pilates on a specialized exercise machine called a reformer.

“The reformer is a spring-loaded machine that uses a sliding bed and pulleys to provide unique positions and movements against varying amounts of resistance,” Rothstein explained. “Both forms of Pilates still focus on strengthening and lengthening, but using a reformer offers a unique stimulus to the body that is difficult to mimic with other equipment.”

These machines—reformers or others called pilates towers or chairs—are usually found in specialty pilates studios or boutique fitness centers, making pilates on mats more accessible to home workouts or standard gyms.

But the main functional difference between mat and reformer Pilates is the source of resistance, Falzarano explained.

With a pilates machine, the resistance that helps you build strength comes from the machine’s springs. But in Pilates on the mat, this resistance depends on body weight (or sometimes on additional props, such as ankle weights, resistance bands, or weighted balls).

“On a reformer, the springs can challenge you in some movements while helping you in others,” Falzarano said. “On the mat, performing an exercise that can be very difficult depends on you, your strength and gravity.”

Experts agree that both types of Pilates can be performed safely if you practice with a qualified teacher and have no contraindications to performing the movements. According to Falzarano, both mat and reformer Pilates can also be beneficial for people looking to rehabilitate after an injury.

Because both types of Pilates can be good for your mental and physical health, choosing between them is mostly a matter of preference, Rothstein said. Trying different types and instructors can be helpful, he advised.

“Finding an instructor you’re a good fit with is often more important than determining which type of Pilates is ‘best’ for you, because a good instructor will tailor a class for you no matter what type of Pilates it is,” he noted. Rothstein.

Finding a certified instructor is also important, Falzarano added.

“Social media is a great way to spread awareness and inspire jobs and moves. “However, there are accounts that use the term ‘Pilates’ without having a Pilates certificate,” she warned. “For safety and to maintain the integrity of the practice, be sure to find an instructor who is certified.”

In general, both experts recommended experimenting with your Pilates classes until you find a program that fits your lifestyle and goals. It can be pilates on mats, reformer pilates or even a combination of them.

“You want an activity that’s challenging, feels good on your body, and keeps you coming back for more,” Falzarano said. “I like to do mat and reformer classes in the same week because each gives me a different kind of excitement and feeling afterwards.”

If you’re afraid to try Pilates, it can be helpful to remember that everyone in the class was a beginner once — focus on yourself, Falzarano said.