For anyone looking for a training method that works the whole body with precision, Reformer Pilates is one of the most complete options you can find. In Madrid, the number of studios has grown a lot in recent years, and with so much choice it can be hard to find your way around.
This guide brings together what you need to know before you start: how the machine works, what the science says about its benefits, who it is suitable for and which criteria to use when choosing a studio. No beating around the bush and no exaggerated promises.
What Reformer Pilates Is and How It Works
Reformer Pilates is a form of the Pilates method practised on a machine designed by Joseph Pilates in the early 20th century. Unlike mat Pilates, where body weight is the only resistance, the Reformer adds a system of springs and pulleys that lets you adjust the intensity of each exercise.
The Reformer machine: parts and how it works
The Reformer consists of a carriage that glides on rails, a set of springs with different levels of resistance, a footbar, straps with handles for hands and feet, and an adjustable headrest. The carriage moves along the rails when you push or pull against the resistance of the springs.
The interesting thing about the spring system is that the resistance is not fixed. You can combine springs of different tension to adapt each exercise to your level. A lighter spring does not necessarily mean “easier”: the lower the resistance, the greater the demand for control and stability from the core.
The difference between Reformer Pilates and mat Pilates
On the mat, you work against gravity using your own body weight. The Reformer adds variable resistance through the springs, which allows two things: assisting movements that would be too hard for a beginner on the mat, and adding extra load for anyone who wants more intensity.
A 2017 study published in Physiotherapy Research International with multiple sclerosis patients found that the Reformer Pilates group achieved greater improvements in muscle strength and flexibility than the mat Pilates group. The adjustable resistance of the Reformer allows more gradual, controlled progression.
Another practical difference: the Reformer offers constant feedback. If you lose alignment or control, the carriage moves unevenly. That forces you to stay focused and correct in real time.
Types of exercise on the Reformer
The Reformer repertoire includes more than 100 exercises that can be performed in different positions: lying on your back, on your front, on your side, seated, kneeling and standing. The exercises fall into several categories:
- Footwork: leg exercises with the feet on the bar, similar to a horizontal squat.
- Abdominal series: core work supported by the carriage and the straps.
- Arms in straps: pulling and pushing to strengthen the shoulder girdle.
- Side-lying series: exercises lying on your side for the obliques and abductors.
- Standing work: balance and functional strength on the platform or the moving carriage.
This variety makes it possible to design very different sessions depending on the goal: rehabilitation, toning, sports performance or general mobility.
7 Proven Benefits of Reformer Pilates
There is a lot of information about the benefits of Pilates, but not all of it is backed by science. Here we gather seven benefits supported by evidence published in peer-reviewed journals.
1. Core strength and lumbar stability
Pilates was originally designed as a method for strengthening the centre of the body. Reformer exercises constantly activate the deep muscles of the trunk (transversus abdominis, multifidus, pelvic floor), since the unstable carriage demands continuous stabilisation.
A study published in Frontiers in Physiology (2024) analysed core muscle activity by electromyography and confirmed that regular Pilates practice increases activation of the deep stabilising muscles, with significant differences depending on the practitioner’s level of experience.
2. Reduction of chronic back pain
This is probably the benefit with the strongest scientific support. A systematic review published in PLOS One (Yamato et al., 2015) analysed 10 randomised controlled trials with 510 participants and concluded that Pilates is more effective than minimal intervention for reducing chronic low back pain.
More recently, a randomised controlled trial published in BMC Psychology (2025) with 60 patients with chronic musculoskeletal pain found that 6 weeks of Reformer Pilates (two 45-minute sessions a week) produced significant improvements in pain, fear of movement, fatigue and sleep quality compared with the control group.
3. Better flexibility
The combination of controlled movements with variable resistance lets you gain range of movement progressively and safely. The Reformer straps make assisted stretches possible that would be hard to hold without help.
A study published in Scientific Reports (Nature, 2024) with overweight women showed significant improvements in body composition and flexibility after a Reformer Pilates programme, compared with the control group.
4. Better balance and fall prevention
A systematic review and meta-analysis published in Frontiers in Medicine (2021) analysed multiple randomised controlled trials and found that Pilates has a moderate effect on balance (ES = 0.36) and a large effect on reducing the risk of falls (ES = 0.90) in older adults. Moderate effects on strength (ES = 0.63) and flexibility (ES = 0.41) were also observed.
This data is relevant not only for older people: anyone who spends many hours sitting loses proprioception and stability over time.
5. Postural correction
A systematic review published in BMC Sports Science, Medicine and Rehabilitation (2024) found substantial evidence that Pilates has a positive impact on improving spinal deformities and posture. One study included in the review documented average improvements of 13.68 degrees in hyperkyphosis and 10.79 degrees in hyperlordosis after Pilates interventions.
The Reformer is especially useful for postural correction because it lets you work in isolation the weakened muscles that contribute to postural imbalances, with exactly the right resistance for each case.
6. Mental health benefits
A meta-analysis published in Complementary Therapies in Medicine (Fleming & Herring, 2018) analysed controlled trials and concluded that Pilates produces significant reductions in symptoms of depression and anxiety. Although the authors note that studies with larger samples are needed, the results are consistent.
A more recent systematic review published in Medicine (2023) analysed 18 randomised controlled trials with 827 women and confirmed the positive effect of Pilates on depressive symptoms.
The explanation is not only biochemical (endorphin release). The concentration each movement on the Reformer demands works as a form of mindfulness: for 50 minutes, your attention is on the movement, the breath and control of the carriage.
7. Better cognitive function
A less well-known fact: a randomised controlled study published in the Journal of Bodywork and Movement Therapies (2024) found that Reformer Pilates improves cognitive functions in sedentary women, compared with the group without intervention. The researchers attribute this effect to the combination of motor coordination, concentration and learning complex movement patterns.
Who Reformer Pilates Is For
One of the advantages of the Reformer is its adaptability. The springs let you modify the resistance to suit very different profiles. Even so, it helps to know what it can offer each type of person.
Beginners with no exercise experience
If you have not exercised for a while or have never practised Pilates, the Reformer is a good starting point. The machine guides the movement and the springs can assist you in exercises that would be too demanding on the mat. A good instructor will adapt every exercise to your level and teach you the basic principles of breathing, alignment and core activation.
What matters is choosing a studio with small groups where the instructor can correct you. In classes of 20 people, a beginner can pick up incorrect movement patterns that are then hard to correct.
Professionals with sedentary jobs
Spending 8 or more hours sitting creates a characteristic postural pattern: forward shoulders, shortened hip flexors, inhibited glutes and weakness in the deep muscles of the trunk. The Reformer lets you work specifically on each of these imbalances.
Chest-opening and thoracic extension exercises counteract the stoop. Glute work on the Reformer activates muscles that stay “asleep” during hours of sitting. And mobilising the spine in different planes helps keep the intervertebral discs healthy.
Athletes looking to complement their training
Runners, cyclists, padel players and swimmers find the Reformer a useful complement. A study published in PMC (2024) on football players showed that Reformer Pilates training improved both physical and technical performance, compared with the mat Pilates group and the control group.
The Reformer lets you work mobility, stability and functional strength without the impact of other kinds of training, which helps prevent overuse injuries.
People recovering from injuries
Many physiotherapists include the Reformer in their rehabilitation programmes. The ability to adjust the resistance to the millimetre and to work unloaded (lying down) makes it suitable for recovery from knee, shoulder, spine and hip injuries.
A controlled trial published in Reumatología Clínica (2022) with fibromyalgia patients showed the effectiveness of Reformer Pilates for reducing pain and improving function in this population.
It is important to note that Reformer Pilates does not replace medical treatment or physiotherapy. It is a complement that, with proper supervision, can speed up recovery and prevent relapses.
Your First Class: What to Expect
If you have never tried Reformer Pilates, it is normal to have questions about what the experience is like. Here is a practical summary.
Preparation
Wear comfortable, close-fitting clothes (not loose, so the instructor can see your alignment). Most studios practise in grip socks, not trainers. Arrive 10-15 minutes early so they can explain the basics of the machine.
If you have any injury, recent surgery or medical condition, say so before the class. A good instructor will modify the exercises to suit your needs.
How the class unfolds
A typical class lasts 50 to 55 minutes. It starts with a gentle warm-up to activate the core and mobilise the spine. The main block includes exercises for the whole body, alternating leg, arm, core and side-lying work. The class ends with stretches and mobility exercises.
The instructor will tell you how to adjust the springs, where to place your hands and feet, and what you should be feeling. Do not worry if you find it hard to keep up at first: it is completely normal.
How you feel after the class
After your first class you will probably notice muscles you did not know you had. It is usual to feel some soreness in the following days, especially in the core, the glutes and the inner thighs. It is also common to feel a sense of “lengthening” or lightness in the spine.
Most people notice real changes from the eighth or tenth session. Consistency matters more than intensity.
To find out more about what to expect in your first session, see our beginner’s guide
How to Choose the Best Reformer Pilates Studio in Madrid
Madrid has a wide range of Reformer Pilates studios, from big chains to small boutique studios. These are the criteria that make the difference.
Group size
This is probably the most important factor, especially if you are a beginner. In a group of 15-20 people, the instructor cannot correct each student. In groups of 6-8 people, you get personal attention and real-time corrections that make the difference between doing an exercise “more or less” and doing it well.
Hands-on correction is a fundamental part of Pilates. A small adjustment in the position of the pelvis or in core activation completely changes the effect of the exercise.
Instructor training
Not all Pilates certifications are the same. The most complete courses require between 450 and 900 hours of study, supervised practice and exams. Ask about the team’s training before choosing a studio. Schools such as Balanced Body, BASI, Polestar or Stott Pilates are internationally recognised references.
A good instructor does not only know how to guide the exercises: they understand functional anatomy, can adapt the class to individual needs and know when an exercise is not right for someone.
Quality of the machines
Not all Reformers are the same. The reference brands (Balanced Body, Stott, Gratz) offer machines with smoother carriages, better-quality springs and more precise adjustments. A low-quality Reformer limits the exercises you can do and can be uncomfortable.
Look at maintenance too: springs wear out, carriages need lubrication and straps must be checked regularly.
Location and accessibility
Regularity is key in Pilates. If the studio is far away or hard to get to, you will end up not going. Choose a studio near your home or work, with a timetable that fits your routine.
Prices and payment options
Reformer Pilates prices in Madrid vary considerably. A drop-in class can cost from €25 to €45. Monthly plans usually offer better value. Compare the cost per class taking group size into account: a €30 class in a group of 8 can be a better investment than a €20 class in a group of 20.
Reformer Pilates in the Salamanca District
The Salamanca district is one of the areas of Madrid with the highest concentration of Pilates studios, reflecting high demand from residents who value wellbeing and quality of service.
Access and transport
The area is well connected by metro (lines 4, 5 and 9, with stops such as Velázquez, Núñez de Balboa and Príncipe de Vergara), bus and nearby car parks. This makes it easy to fit a Pilates class into the rest of your day without losing too much time travelling.
The neighbourhood community
Something that sets Salamanca’s boutique studios apart is the sense of community. In small groups, you end up getting to know the people you share the class with, which creates a commitment that helps you stay consistent. It is different from training in a big gym where you are just another number.
Pinar Pilates: our studio on Calle del Pinar
Pinar Pilates is a boutique Reformer Pilates studio at Calle del Pinar 8, 28006 Madrid, in the heart of the Salamanca district. Our classes have a maximum of 8 people per session, which guarantees individual corrections in every class.
We have an average of 4.9 out of 5 on Google with hundreds of reviews, which reflects the real experience of our students.
Our prices:
| Plan | Price |
|---|---|
| Drop-in class | €30 |
| 4 classes/month | €100/month |
| 8 classes/month | €150/month |
| 12 classes/month | €200/month |
| Unlimited | €250/month |
If you want to try with no commitment, your first class is 50% off
For any questions, call us on +34 611 994 729
Frequently Asked Questions
How many times a week should I do Reformer Pilates?
To see results, it is advisable to practise at least twice a week. With 3 sessions a week, the changes in strength, posture and flexibility speed up noticeably. Joseph Pilates said: “In 10 sessions you will feel the difference, in 20 you will see it, in 30 you will have a new body.” The scientific evidence supports that 8- to 12-week programmes with 2-3 sessions a week produce measurable improvements.
Is Reformer Pilates suitable for men?
Yes. Pilates was created by a man and was originally practised mostly by men, including boxers and dancers. The Reformer’s resistance adapts to any level of strength. Many professional athletes, men and women alike, include it in their physical preparation.
Can I do Reformer Pilates if I have a herniated disc?
It depends on the type and phase of the herniation. Many Reformer exercises are done unloaded (lying down), which reduces pressure on the discs. However, some movements are contraindicated. It is essential to tell the instructor about your condition and, preferably, to have your doctor’s or physiotherapist’s approval. In a studio with small groups, the instructor can adapt every exercise to your case.
How is a boutique studio different from a gym with Reformers?
The main difference is the attention. A boutique studio with groups of 6-8 people allows individual corrections, adapted exercises and real tracking of your progress. In a gym with groups of 15-20 people, the instructor cannot see every student at once. Boutique studios also tend to invest more in their instructors’ training and in the quality of their machines.
How much does Reformer Pilates cost in Madrid?
Prices vary depending on the studio, the group size and the area. A drop-in class in Madrid usually costs between €25 and €45. Monthly plans reduce the cost per class. At Pinar Pilates, a drop-in class costs €30 and the unlimited plan is €250 a month, which works out at €14.42 per class if you train four times a week.
Does Reformer Pilates help you lose weight?
Reformer Pilates is not intense cardiovascular exercise, so it is not the most efficient option if your only goal is burning calories. However, the Scientific Reports (2024) study mentioned above showed improvements in body composition (less fat and more muscle mass) in overweight women after a Reformer programme. Combined with a balanced diet and some cardiovascular activity, Reformer Pilates contributes to a real, sustainable change in body composition.
Take the First Step
If you have got this far, you already have all the information you need to start. Reformer Pilates is not a fad: it is a method with more than a century of history and growing scientific evidence behind its benefits.
The next step is to try it.
Book your first class at 50% off at Pinar Pilates, Calle del Pinar 8, Salamanca district. Groups of 8 people maximum, certified instructors and hundreds of Google reviews with an average of 4.9 out of 5.
Questions? Call us on +34 611 994 729. We will be happy to help.
Pinar Pilates · Salamanca district, Madrid
Your first reformer class, €15
Groups of 8 people maximum, specialist instructors and more than 40 classes a week. Your first class is half price.
Book my first classCalle del Pinar 8, Madrid · Questions? Message us on WhatsApp
