Pilates Reformer Core Workouts: Build Stronger Abs and Stable Trunk

Pilates Reformer Core Workouts

A strong core is the foundation of overall fitness, supporting better posture, balance, and functional strength in everyday movement. The Pilates Reformer is an exceptional tool for training the core with precision, resistance, and controlled movement.

In this guide, we explore effective Pilates Reformer exercises designed to help you build stronger abs and a more stable trunk—whether you are a beginner or an advanced practitioner. If you are still deciding on the right equipment for your practice, you may find our guide on "Pilates Reformer at home: what you need to know" helpful.

Why Use a Pilates Reformer for Core Training?

The Pilates Reformer offers adjustable resistance, allowing you to activate deep core muscles more effectively than traditional mat-based exercises. Its guided movement patterns promote control, alignment, and safety throughout each exercise.

If you would like to better understand how Pilates equipment supports safe and precise training, explore our "Pilates equipment training guide".

Key benefits of Reformer-based core training include:

• Improved posture: Strengthens the deep abdominal muscles that support the spine

• Enhanced stability: Activates the transverse abdominis and obliques for better balance

• Low-impact strength: Challenges muscles without placing excessive stress on joints

• Progressive resistance: Easily adjust springs to match different fitness levels

Pilates Reformer Exercises for Core Strength

1. Upper & Deep Core (Transverse Abdominis / Upper Abs / Stabilisers)

These exercises focus on upper-body control and deep core activation. For a more comprehensive program, see our guide on "Pilates Reformer exercises for the upper body".

Plank to Pike

• Starting Position: Plank on the Reformer carriage, hands on the foot-bar or handles, feet on the carriage

• Steps:

  1. Engage your core and lift your hips upward into a Pike (inverted “V”)

  2. Slowly return to the plank while keeping your shoulders stable.

• Key Points: Maintain a neutral spine, avoid collapsing through the hips, exhale as you lift

• Focus Muscles: Transverse abdominis, upper rectus abdominis, shoulders, serratus anterior

Hundreds

• Starting Position: Lie on your back with feet in straps, or on the foot-bar, knees bent at 90°, head, neck, and shoulders lifted

• Steps:

  1. Pump arms in small, controlled movements.

  2. Inhale for five counts and exhale for five counts, completing 100 pumps.

• Key Points: Keep the lower back pressed into the carriage and maintain abdominal engagement

• Focus Muscles: Upper rectus abdominis, transverse abdominis, deep core stabilisers.

Side Plank Reach

• Starting Position: Side plank on the carriage, one hand on the foot-bar or handle, feet stacked or staggered

• Steps:

  1. Lift hips to align the body and reach the top arm upward.

  2. Reach the arm under the torso in a controlled motion.

• Key Points: Stack shoulders, keep hips lifted, and engage the obliques

• Focus Muscles: Obliques, transverse abdominis, shoulder stabilisers

Kneeling Abdominal

• Starting Position: Kneel on the carriage with hands on the foot-bar, torso upright

• Steps:

  1. Engage the core and slowly flex or round the torso forward.

  2. Return to upright using abdominal control.

• Key Points: Avoid arching the lower back and relying on momentum

• Focus Muscles: Transverse abdominis, rectus abdominis, spinal stabilisers

2. Lower Abs / Hip Flexors

These exercises emphasise lower abdominal strength and hip control. For a structured progression, refer to our "Pilates Reformer lower-body exercise guide".

Knee Lifts

• Starting Position: Lie on your back with feet in straps, or on the foot-bar, legs extended

• Steps:

  1. Draw knees toward the chest while keeping the pelvis stable.

  2. Slowly extend the legs back out.

• Key Points: Avoid rocking the pelvis and exhale as knees lift

• Focus Muscles: Lower rectus abdominis, iliopsoas (hip flexors)

Knee Tucks

• Starting Position: Plank position with hands on the foot-bar and feet on the carriage

• Steps:

  1. Draw knees toward the chest using lower abdominal control.

  2. Return slowly to the plank.

• Key Points: Keep shoulders stable and pelvis neutral

• Focus Muscles: Lower rectus abdominis, transverse abdominis, hip flexors, shoulder stabilisers

Reverse Crunches

• Starting Position: Lie on your back, holding straps or side supports

• Steps:

  1. Lift the hips slightly, curling the pelvis toward the rib cage.

  2. Lower down with control.

• Key Points: Focus on abdominal contraction rather than momentum

• Focus Muscles: Lower rectus abdominis, transverse abdominis, hip flexors

Leg Circles with Straps

• Starting Position: Lie on your back with feet in straps, legs extended or in tabletop

• Steps:

  1. Draw controlled circles with the legs.

  2. Reverse direction after several repetitions

• Key Points: Keep the pelvis stable and move from the hip joint

• Focus Muscles: Lower rectus abdominis, iliopsoas, hip stabilisers, inner thighs

Double Leg Extension and Curl

• Starting Position: Lie on your back with feet in straps, knees bent

• Steps:

  1. Extend both legs and then draw them back in with control.

  2. Maintain abdominal engagement throughout

• Key Points: Avoid arching the lower back

• Focus Muscles: Lower rectus abdominis, transverse abdominis, hip flexors, quadriceps

3. Obliques / Rotational Core

These movements challenge rotational control and whole-body stability. For a full-body approach, explore our "Pilates Reformer full body exercise guide".

Icebreaker

• Starting Position: Sit on the carriage with feet anchored, holding straps

• Steps:

  1. Lean back slightly and rotate the torso to one side.

  2. Return to the centre and repeat on the opposite side.

• Key Points: Keep the spine long and rotate from the rib cage

• Focus Muscles: Internal and external obliques, transverse abdominis

4. Spinal Articulation / Flexion

These exercises improve spinal mobility and control. For targeted spinal work, see our "Pilates Reformer spine-focused guide".

Roll Up

• Starting Position: Lie on your back with legs extended and arms overhead

• Steps:

  1. Exhale to articulate the spine up to a seated position.

  2. Roll back down one vertebra at a time.

• Key Points: Maintain control and avoid neck strain

• Focus Muscles: Rectus abdominis, spinal erectors, deep core stabilisers

Teaser

• Starting Position: Lie on your back with legs extended at approximately 45 degrees

• Steps:

  1. Lift the torso and legs into a balanced V-shape

  2. Lower back down slowly with control.

• Key Points: Engage the deep core and avoid collapsing through the shoulders

• Focus Muscles: Rectus abdominis (upper and lower), hip flexors, obliques, and spinal stabilisers.

Tips for Maximising Core Activation

• Focus on your breath: Inhale to prepare and exhale to engage the core.

• Move with control: Slow, precise movement is more effective than momentum.

• Adjust resistance: Choose a spring tension that challenges you without compromising form. 

• Maintain alignment: Keep shoulders relaxed and pelvis neutral.

• Stay consistent: Training 2–3 times per week can significantly improve core strength.

Final Thoughts

The Pilates Reformer is a powerful tool for developing a strong, stable, and functional core. By incorporating these exercises into your routine, you can improve posture, balance, and overall movement quality.

Whether you are new to Pilates or refining an advanced practice, these core-focused Reformer workouts will help you build a stronger, more resilient body. Explore our Pilates Reformer equipment range to take your practice to the next level.