What’s the difference between mat Pilates and reformer Pilates?
Since Pilates mat workouts and Pilates reformer workouts provide similar benefits, it’s no wonder that newbies (as well as regular Pilates devotees) are often confused about which form is right for their current goals and abilities. Here’s a breakdown of the two types of classes to help you decide.
Working against resistance is essential to the 500 classical Pilates exercises, which are designed to train the body’s “powerhouse” — the abdomen, lower back, hips and buttocks. But you can accomplish that in Pilates using either a mat, where your own body weight creates resistance, or a reformer, where pulleys and springs create resistance.
How Pilates on a mat works
Pilates mat work is often done in live classes, which are much easier to find than reformer sessions. Even gyms without full Pilates studios often offer mat classes.
Many Pilates experts recommend mat classes as the best bet for beginners. Average students typically add reformer work after three months of once-a-week mat classes.
Dennis Clark, instructor and owner of Body Language Pilates and Yoga Studio in Florence, Italy, insists that new clients acquire a foundation on the mat before launching into apparatus work. “The body can get very confused with controlling the effect of an external challenge source and learn to rely on big global muscles or small over-tasked ones to practice a reformer exercise and miss the target,” she says.
Mari Winsor, founder of Winsor Pilates, agrees. “Mat work is a great option for beginners because of its emphasis on learning how to control your muscles during exercises,” she says. “The work is too specific to be done in a group reformer class. You need to be watched like hawk in the beginning.”
While doing Pilates on a mat instead of a reformer may not seem as fun or challenging, many students see results — improved strength, posture, agility and flexibility, as well as toned muscles — within a few months from once-a-week Pilates mat sessions.
Three years ago, active 77-year-old Peter Press wanted to improve his strength. “My son was getting too far ahead of me when we skied, so I knew I needed to do something,” he says. Press chose a Pilates mat class because he “isn’t good about doing anything on his own.” He wanted a live class because it would offer instruction and guidance each time.
Press credits his three-days-a-week mat classes with giving him a stronger core and improved leg flexibility. He says he’s now hitting golf balls straighter and longer, playing longer matches on the tennis court and keeping up with his 33-year-old son on the slopes.
Winsor suggests an advanced mat class for students seeking a challenge beyond intermediate mat and reformer work. “Advanced mat classes are the hardest because you’re using your body all the time. The reformer isn’t assisting or supporting you,” she says.
How Pilates on a reformer works
To some, reformer equipment might resemble a torture apparatus, looking like a single bed frame but with a sliding carriage and adjustable springs to regulate tension and resistance. Cables, bars, straps and pulleys allow exercises to be done from a variety of positions, even standing.
Because this contraption can look daunting, many students start with a few months of private sessions before moving on to group classes. In many facilities, completing a series of private reformer sessions is required before participating in group classes.
The resistance created by the pulley and spring system can provide a more challenging strength and endurance workout than mat classes. It may also produce visible results sooner — arm, leg and abdominal muscles can look more firm and defined within a dozen or so regular sessions.
The reformer’s many attachments increase the range of modifications that can be made to the exercises, and allow additional exercises beyond what can be done on a mat. This capability, combined with the support afforded by the resistance the machine provides, allows people with limited range of movement or injuries to safely do modified exercises.
Competitive runner and cyclist Val Shockley discovered this when ordered to avoid weight-bearing exercise for 12 weeks after foot surgery. Despite her “big, heavy, pink cast,” Shockley was able to begin reformer work. Once healed and back to running, she continued her Pilates practice to keep formerly common complaints such as pulled groin, back and leg muscles to a minimum.
More tips on choosing a mat or reformer for Pilates
Still can’t decide between mat or reformer work? Winsor says there’s no need to agonize over the decision — most people can reap similar benefits from either approach. “Both forms will teach you how to use your powerhouse, make performing daily activities and sports easier, and tone your body along the way,” she says.
Winsor and many other experts agree that the deciding factor should be finding appropriate instruction. “The best class for a beginner is a beginner class,” says Clark.
Winsor advises beginners to check for certified instruction. “Pilates isn’t trademarked, so it’s up to the consumer to check a teacher’s references, certifications and experience,” she says. “Taking a mat or reformer class from an uncertified instructor is about as helpful as running around the block six times. As with many workout methods, to get the most out of it, find a certified instructor.”