Beginner Reformer Moves at Home

Reformer-style training on MOMO uses the Pilates Kit — shoulder rests, foot and hand loops, adjustable straps, and a platform extender that turns your bench into a wider working surface. The movements below are standard beginner reformer exercises, adapted to that setup.

Setting Up

Position the shoulder rests at the top of the board and adjust them so they sit snugly without digging in. Thread the straps through the pulleys and set the loop length so your shoulders stay down and your ribs stay neutral when your arms are fully extended — this is the position you'll return to between most movements. Start every new movement with light band assistance rather than full resistance, and add tension gradually once the pattern feels familiar.

Footwork

Lie on the board with your shoulders against the rests and feet in the foot loops, knees bent toward your chest. Press your legs out to a straight-leg position against the band resistance, then return under control. This is usually the first movement in any reformer session — it warms up the legs and gets you used to the board's resistance before moving to upper-body work.

Pelvic Curl (Bridge)

With feet flat on the platform extender and knees bent, press through your feet to lift your hips off the board one vertebra at a time, finishing in a straight line from shoulders to knees. Lower back down the same way, articulating through your spine rather than dropping. This move targets glutes and hamstrings while teaching spinal control.

Rowing Sequence

Sit upright with your feet braced and hand loops in each hand. Starting with arms extended forward, pull the straps back toward your ribs, keeping your spine tall throughout. This is a seated version of a standard rowing pattern, adapted for the reformer's straps instead of a cable machine — it builds the back and postural strength that supports everything else in a Pilates practice.

Basic Stretch Sequence

Finish with a few minutes of light stretching using the straps for support — a simple hamstring stretch (strap around one foot, leg extended) and a gentle spinal twist (knees bent, gently rotating side to side) are enough for a beginner session. Keep resistance minimal here; stretching isn't the place to add tension.

A Few Things to Keep in Mind Starting Out

• Move slower than feels necessary at first — reformer work rewards control more than speed
• If a movement feels unstable, reduce band tension before adjusting your form
• Check straps and hardware before each session, and replace anything worn
• Wipe down pads and loops after use, and store straps untangled so they don't develop kinks that affect the pulley action