You’ve probably seen reformer pilates everywhere lately. The aesthetic studios, the slow controlled movements, and of course, the reformer machine itself.
But not everyone has access to expensive classes or equipment. The good news is: you can still create a reformer-style workout from the comfort of your own home. With just a towel and a bit of space, you can already try the slow, controlled movements that make reformer pilates feel so different from a regular workout.
In this article, I’ll show you exactly how to get started and a simple workout you can try at home today.
Can you do reformer pilates without a machine?
Short answer: yes.
The reformer machine helps create resistance and controlled movement, but the real focus of reformer pilates is how you move:
- slow and controlled
- engaging your core
- improving stability and balance
- creating tension through movement
That means you can still recreate a lot of the same feeling without a machine.
A towel on a smooth floor can actually work surprisingly well because it creates a sliding movement similar to the reformer carriage. Your muscles have to work to control the movement instead of rushing through it. You may not get the exact same resistance as a reformer machine, but you can still challenge your muscles through slow, controlled exercises.
As a trainer, I’ve seen people overcomplicate this a lot. Someone once told me she had been saving videos about reformer pilates for months but never tried any because she thought she needed the “real setup” first. When we tried a few towel exercises, she was surprised by how challenging it felt. Especially for her core and legs.
What you need to get started at home
You really don’t need much:
- A towel (or two small towels)
- A smooth floor
- Comfortable clothes
- A little bit of space
The towel acts as your “slider”. By placing your feet or hands on it, you create instability and resistance, which forces your muscles to work harder to stay controlled. That’s one of the reasons this works so well for beginners: the setup is simple enough that you can just start.
Reformer-style workout you can try at home
Try these exercises slowly and with control. Focus less on speed and more on how the movement feels.
Prefer to follow along? Try our Reformer Inspired Pilates workout on YouTube and experience these towel-based movements in a full guided session.
Towel lunges
Reps: 8–10 per leg
What to do:
Stand with one foot on a towel and the other foot firmly on the floor. Slowly slide the towel foot backwards into a lunge position by bending both knees. Then pull the towel foot back in to return to standing.
Trainer's tip: Keep most of your weight in your front leg and move slowly.
Glute bridge slides
Reps: 10–12
What to do:
Lie on your back with one heel on a towel and your other foot flat on the floor. Push your hips up into a bridge position. Then slowly slide the leg on the towel away from your body and pull it back in while keeping your hips lifted.
Trainer's tip: Keep your hips lifted as much as possible.
Plank knee tucks
Reps: 8–10
What to do:
Start in a high plank position with your hands under your shoulders and both feet on the towel. Keep your upper body stable while slowly sliding both knees towards your chest. Then slide your legs back out until you return to the plank position.
Trainer's tip: Try to keep your hips stable instead of bouncing.
Hamstring curls
Reps: 8–10
What to do:
Lie on your back with both heels on the towel and your knees bent. Lift your hips slightly off the floor so your body forms a straight line from your shoulders to your knees. Then slowly slide your feet away from your body by straightening your legs. Pull your heels back in and try to keep your hips lifted the entire time.
Trainer's tip: Focus on keeping the movement smooth and controlled.
Mountain climber slides
Duration: 30 seconds
What to do:
In a plank position, slide one knee in at a time at a controlled pace.
Trainer's tip: Slow is harder here. Don’t rush.
You can do this workout:
- 1–2 rounds if you’re a beginner
- 3 rounds if you want more of a challenge
And remember: shaking is normal.
A lot of pilates movements look graceful online, but in reality most people are wobbling a little during the exercises, especially in the beginning.
Enjoyed these exercises? The Basic-Fit app also includes Reformer Inspired Pilates classes that build on the same principles.
What kind of results can you expect?
Reformer-style pilates isn’t about exhausting yourself or doing intense workouts every day. Most people notice things like:
- feeling stronger
- better posture and stability
- more body control
- improved core strength
- moving with more control and noticing your posture more during everyday activities
And because the movements are lower impact, many people also find them easier to recover from compared to very intense workouts.
One thing I hear a lot after someone tries pilates for the first time is: “I didn’t expect to feel muscles shaking that much.” Especially during slower movements. That’s because control takes strength too.
The biggest difference usually comes from consistency, not intensity. A few short sessions each week will do far more than one “perfect” workout followed by nothing.
Final thoughts
You don’t need a reformer machine or a fancy studio to start trying reformer-style pilates. With a towel, a little space, and a few simple exercises, you can already experience the slow, controlled movements that make reformer pilates feel challenging in a different way.
Grab a towel, clear a little space, and try one round today to see how it feels. Don’t worry about doing everything perfectly. Focus on moving slowly, staying controlled, and enjoying the process. And if you're looking for a guided session, you'll find Reformer Inspired Pilates workouts in the Basic-Fit app.
Because feeling stronger and more confident in your body doesn’t have to start with expensive equipment. Sometimes it just starts with trying something new in your living room.
This article is for general information only. Individual needs can vary depending on health status, training experience, and personal goals. If you have a medical condition or specific health concerns, consider seeking advice from a qualified healthcare professional.
