If you're not sure what the difference is between Reformer Pilates and Mat Pilates, first know that experts say both have health benefits.
In general, Pilates programs were associated with reductions in systolic, diastolic, and mean blood pressure in patients with hypertension. Journal of Human Hypertension.
According to the Cleveland Clinic, the benefits of Pilates also include pain relief, core strength, improved posture, flexibility, balance, breathing control and mental health.
Here's what you need to know about the differences between Reformer and Mat Pilates and how to choose the best option for you.
What is Reformer Pilates?
If you imagine doing Pilates in a studio with machines, this is probably what you think.
Reformer Pilates uses a Pilates Reformer machine with features such as a carriage that moves up and down a set of rails, hand and foot straps that work similar to a lat pulldown machine, and a footbar and jumpboard to help vary your movements.
Reformer classes are typically taught in studios, but since the pandemic, at-home use has increased significantly. Nearly one-fifth of respondents to a Pilates Anytime survey reported purchasing a reformer during the pandemic.
A small, at-home reformer can run a few hundred dollars, while a studio-based reformer can run several thousand dollars.
“I do not recommend having this equipment at home unless you are experienced and receive professional guidance, either in person or online,” says Vanessa Johnson, NCPT, director of instructor training at Club Pilates.
What is Mat Pilates?
Typically performed at home or in a studio, mat Pilates is performed on a thick mat, sometimes using props such as foam rollers or hand weights.
This exercise emphasizes working with your body weight. Like Reformer Pilates, it is a low-intensity exercise that does not put any strain on the joints.
“Mat Pilates is also incredibly grounding because it’s just you and your mat,” says Bianca Wise, certified Pilates instructor at Alo Moves. “It can have more of an impact on your body and how it moves and your balance.”
This form of Pilates uses your body to align yourself, or as Joseph Pilates (the founder of Pilates) calls it, your “strong organ” or core.
“Pilates is for anyone who wants to strengthen their body for longevity, align their spine for better posture, and strengthen their core for better everyday movement.” —Bianca Wise, Pilates instructor
What are the benefits of Reformer Pilates?
There are two schools of thought regarding the benefits of reformative Pilates. One is that it can provide a more dynamic workout than mat Pilates. You can adjust the spring tension of the carriage to enhance movement or add support to make it easier.
“The Reformer is adjustable so all body types can experience the movement in a way that works best for them,” says Johnson. “The Reformer has the ability to increase the volume of some of the original mat movements.”
But another argument is that Reformer Pilates can act as a stepping stone to mat Pilates.
“Joseph Pilates created the Reformer as a device to align the body,” says Wise. “Ideally, you want to be strong enough on the reformer that you can do all of the same exercises without the ‘assistance’ of the machine.”
Regardless of which school you join, Reformer Pilates has the advantage of offering a variety of movements that are low-impact and stress-free on your joints. This can add variety to your workouts if you tend to get bored easily.
What are the benefits of mat Pilates?
Mat Pilates is more accessible than Reformer Pilates in terms of location and budget.
“You can do it anytime, anywhere, with or without equipment,” says Wise. “It’s also very safe for all levels, all bodies and all ages.”
Mat Pilates may be a better option than Reformer Pilates, especially if your busy schedule doesn't allow you to spend time in a studio or you don't want to buy equipment to use at home.
Both types of Pilates promote improved stability and balance, improved posture, core strengthening, mind-body connection, breath connection, stability muscle development, and joint and injury prevention, Wise adds.
How to Choose Between Reformer and Mat Pilates
When choosing what type of Pilates to do, consider your fitness level and how you feel most comfortable starting out.
“Anyone new to Pilates will feel most comfortable starting on a mat because this is the form they may have experienced in other fitness modalities,” says Wise.
That said, certain groups may benefit from the resistance training associated with Reformer Pilates.
“Working with springs means we are working against or against resistance, thus putting a load on the bone,” says Wise. “This is very important for improving and maintaining bone density in women, especially as they age.”
If you can't get to a studio, consider whether you have the space (and budget) for Reformer Pilates.
“Some reformers can fold up and fit under the bed, but the average space needed will be at least 8 feet long and 4 feet wide,” Johnson says. “It’s a good idea to have a mirror on at least one end of the reformer so you can check the shape.”
Also consider injuries that may make a form of Pilates more difficult. For example, if you find kneeling painful or have difficulty getting up and down from the ground, you may prefer a Reformer machine over mat Pilates. In both cases, it is best to work with a professional.
“If someone has an injury, safety concern, or health condition, they should start with a private session with a comprehensively trained Pilates instructor,” Johnson says. “Depending on the condition, instructors will help students determine what is best for their bodies.”
Ultimately, choosing between mat Pilates and reformer Pilates is a personal choice. Whichever you choose, you will still enjoy the benefits associated with Pilates.
“Pilates is for anyone who wants to strengthen their body for longevity, align their spine for better posture, and strengthen their core for better everyday movement,” says Wise.
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- González-Devesa D, Varela S, Diz-Gómez JC, Ayán-Pérez C. Efficacy of Pilates methods in patients with hypertension: systematic review and meta-analysis. J Hmm, high blood pressure. February 15, 2024. doi: 10.1038/s41371-024-00899-1. Epub ahead of print. PMID: 38361026.