When I saw pictures of Rita Ora doing Pilates in Australia, I couldn’t help but be in awe of her dedication and incredibly toned abs. However, what really caught my attention was the sleek and elegant £8,500 Cadillac reformer machine she was using. As someone who has been practicing Mat Pilates for ten years to improve my sleep and flexibility, I was fortunate enough to try a reformer last year in Spain and nothing has quite compared to that experience.
Originally designed by Joseph Pilates in the 1920s, Pilates reformers resemble medieval torture racks with springs, a sliding carriage, and straps. They offer a challenging full-body workout that engages both the mind and body. Inspired by Rita Ora’s Pilates routine, I was determined to find a budget-friendly alternative to experience similar moves without the need for an expensive machine.
Luckily, platforms like TikTok and Instagram are filled with creative ways to recreate reformer-level Pilates exercises using household objects. Pilates teacher Sarah Farr designed these exercises during the lockdown when her reformer classes were put on hold. She incorporated household objects into her Zoom sessions, which her clients enjoyed, and I was excited to try them out.
Before diving into the exercises, it’s essential to engage your core by breathing in, expanding your ribs, and as you exhale, lifting up through your abdominals and pelvic floor. Remember to control your breathing throughout the movements.
One exercise that can be modified at home is lunges. On a reformer, you would place your right foot on the sliding carriage and your left foot on the floor. Holding onto the foot bar, you would slide the carriage back and forth while maintaining a slight bend in the left leg. Then, you would switch legs. For a DIY version, use a plastic plate and a sturdy chair with the seat facing you. Place your hands on the seat, shoulder-width apart, and position your right foot on the floor in between them. Place the plastic plate under your left foot. Lift your left heel and slide the plate back and forth, bending both legs. Make sure the right knee doesn’t go over the foot. Perform ten reps on each side, followed by ten small pulses and a ten-second hold.
Another exercise to try at home is the rollback, which targets the core muscles. On a reformer, you would sit on a short box with your feet in the foot strap, arms held straight above your head, and grip onto a Pilates pole. You would then pull the lower abdominals in, create a C-shaped curve with your body, and slowly roll back while maintaining control. For a DIY version, sit with your legs slightly bent and tucked under a bed or sofa. Hold a mop handle above your head with your arms straight and shoulder-width apart, engaging your core. As you exhale, scoop in the abdominal muscles, roll back in a C curve towards the floor, and then return to the starting position. You can also modify this exercise by holding the pole in front of your chest. Aim for two or three sets of six to eight reps.
To work on your biceps, you can try bicep curls. On a reformer, you would sit with your legs straight and hold onto the arm straps. Keeping your arms at shoulder height, you would bend the elbows, pulling your hands towards your shoulders, and then extend your arms away. For a DIY version, sit on the floor with your legs bent for stability. Hold a two-pint plastic milk container in each hand and stretch out your arms. Engage your core and curl back slightly. Slowly bring the weights up to your shoulders, bending your arms, and then lower them back down. Aim for two sets of ten reps.
For chest expansion, you can use a pair of tights. On a reformer, you would kneel or sit on the box and hold the straps. Pull the straps back behind your shoulders, maintaining straight arms. For a DIY version, kneel with your back straight and engage your core. Double up a pair of tights and hold them across your thighs, with one end in each hand. Keep your arms straight and pull the fabric taut. Then gently tug backwards, sliding your shoulder blades together and feeling the stretch. Perform 20 reps, followed by 20 pulses, and then another 20 reps.
It’s important to note that these exercises can be challenging and may require adjustments based on your strength and flexibility. Always listen to your body and consult with a healthcare professional before making significant changes to your exercise routine. In the end, while these alternatives may not be exactly like using a reformer, they provide a worthwhile and accessible way to incorporate Pilates moves into your at-home workouts. For more Pilates inspiration, you can follow Sarah Farr on Instagram at @core_control_pilates.
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