When it Comes to Pilates, You’ve Got Options
From the minimal setup of mat sessions to the resistance-powered burn of reformer classes, each approach offers a different way to challenge your body and unlock core strength you never knew you had. Join us as we explore the differences between reformer Pilates vs. mat—but first, let’s meet the man behind the workout.
The Pilates Origin Story
Long before it became a global fitness phenomenon, Pilates was a grassroots form of physical therapy created by circus performer and boxer Joseph Pilates in the 1920s. To help build mobility and functional strength, he developed a series of low-impact floor exercises that could be used to stretch and strengthen the body. Eventually, Joseph leveled up these exercises with unlikely props like bed springs and beer keg rings to create the earliest version of a Pilates reformer machine.
Today, the method he created has evolved into two distinct types of Pilates: mat and reformer. Both are designed to build core strength and flexibility—both also build a serious mind-body connection that will leave you feeling strong, balanced, and energized.
While they’re rooted in the same principles, mat and reformer Pilates offer very different experiences. Let’s dig into each format so you can decide on the one that’s right for you.
What is Mat Pilates?
Mat Pilates is the most classic form of Pilates—and closest to what Joseph Pilates envisioned more than a century ago. Using only your body weight for resistance, mat work challenges you to stabilize and support your body through each exercise, making it a powerful way to build foundational strength.
In a typical mat class, you’ll flow through a series of controlled movements that primarily target your core. Expect plenty of floor-based exercises like roll-ups, glute bridges, and planks, all done at a slow and intentional pace to maximize form and muscle activation.
Benefits of mat Pilates:
- It builds serious core strength—and we’re not just talking abs. Your core includes muscles in your hips, glutes, back, and pelvic floor. These deep core muscles work together to support your spine and help you stand taller.
- Mat-based classes are an ideal entry point for beginners because they teach the fundamentals of Pilates movements and techniques. By focusing on the basics, you’ll create a solid foundation of knowledge that will allow you to work out with better form during both Pilates and non-Pilates workouts.
- The beauty of mat Pilates is its accessibility. Like the name implies, all you need is a mat to get started, eliminating the need for heavy or expensive equipment.
Potential drawbacks:
- Mat classes stick to the basics, often incorporating the same foundational moves. Without equipment to mix things up, the workouts can feel repetitive and less challenging over time.
- Because mat-based classes are typically done at home or in larger classes, you won’t get as much instructor support as you would in a smaller reformer class. Without that close guidance, it can be easy to slip into improper form—which can lead to discomfort or injury.
- Mat classes rely mostly on body weight, so they don’t offer the same level of resistance that you’d find on a reformer machine. That can make it harder to build full-body strength.
What is Reformer Pilates?
This more modern approach to Pilates incorporates all the benefits of mat Pilates and then some. It’s performed on a machine called a reformer that does just that—reform your body into a stronger, more flexible state.
In a typical reformer class, expect to move through a series of slow, controlled exercises that target a wider range of muscles than mat-based classes. Your instructor will cue you through each movement, adjusting the spring tension and equipment setup to match your skill level and goals. For added stability on the machine, many instructors recommend wearing grip socks to prevent slipping and help you maintain proper form.
If you've never seen a reformer machine before, coming face-to-face with one can feel intimidating at first. What’s with all those straps and loops? And why does it look like a cross between a workout bench and a rowing machine? It might seem complicated, but once you understand the mechanics of it all, you’ll find it’s surprisingly easy to use.
Know Your Reformer
Carriage
A flat surface that glides along the frame where you can sit, stand, kneel, or lay down. Pushing off on the footbar or pulling on the ropes will move the carriage smoothly along the rails.
Foot bar
Located at the end of the reformer, you’ll push off this adjustable bar to move the carriage and start an exercise. Many footbars are adjustable to better accommodate your individual height, weight, and level of strength.
Springs
These create different levels of resistance with the ability to adjust it depending on your goals and comfort. You can use a single spring or a combination of springs to adjust each exercise.
Straps
These provide various exercise options and guide your movement with control and precision. Straps can be connected to loops or handles to help customize the grip and movement for a given exercise.
Benefits of Reformer Pilates:
- Reformer classes are typically smaller, which means instructors can give you more one-on-one attention. That extra guidance helps you refine your form and get the most out of every movement.
- The reformer supports your body through every move, making it ideal for injury rehabilitation. By reducing stress on your joints, it lets you safely isolate muscles, improve strength, and restore balance at your own pace.
- The reformer machine levels up the difficulty and pushes your body beyond what a mat class can. That added resistance activates more muscles and turns every session into a true full-body workout.
Potential drawbacks:
- Because of the specialized equipment and smaller class sizes, reformer sessions typically cost more than mat-based classes.
- You’ll be faced with a greater learning curve as you figure out the reformer’s moving parts and precise alignment.
- Not every studio offers reformer Pilates, and access often depends on your location. You may need to travel farther—or book ahead—to find a spot in class, especially during peak hours.
So, Which Format is Right for You?
The short answer is...it depends. Deciding between mat and reformer classes really comes down to understanding your priorities. As you weigh the pros and cons, consider the following factors:
GOALS
- Mat: If you want to build a strong foundation, improve flexibility, and master core control, mat Pilates is a smart place to start.
- Reformer: If your focus is on gaining strength, power, and full-body conditioning, reformer Pilates can help you get there faster with added resistance.
BUDGET
- Mat: Classes are typically more affordable—so if cost is a concern, start on the mat and consider adding occasional reformer sessions as you progress.
- Reformer: Classes tend to cost more due to the specialized machines and smaller class sizes.
ACCESSIBILITY
- Mat: Can be done anytime, anywhere—at home, in a studio, or while traveling.
- Reformer: Requires access to a studio with reformer equipment and classes usually need to be booked in advance.
FITNESS
- Mat: If you’re new to Pilates, beginner-friendly mat classes are the way to go.
- Reformer: For those who have mastered the fundamentals, reformer classes are a great way to level up your workout.
Wherever you start—on the mat or on the reformer—choose the option that best aligns with how you like to move and what your body needs right now. Because in the end, the best Pilates practice is the one that keeps you coming back.
If you’re looking to build strength beyond your Pilates practice, try this 20-minute abs and arms workout that you can do at home with just one set of dumbbells. And to help your body recover between classes, be sure to check out this great article about how to use a foam roller.
Illustrations by Stevie Bolds