Pilates as a practice is designed to improve core strength, flexibility, mobility, balance and muscle tone. However, the rise of the Reformer over the last few has got everyone comparing Mat with Reformer. Is Reformer a passing trend? How does it compare to mat work?
The Mat Pilates Method
Consider mat Pilates the “OG Pilates” – it is the most similar to what Joseph Pilates conceptualized more than a hundred years ago. All you need for mat Pilates is — you guessed it — a mat, although other equipment can be used, such as a ring, ball & weights.
The Reformer Pilates Method
Reformer Pilates is essentially an adapted version of mat Pilates exercises, that are executed on a reformer machine. There is a focus on specific muscle groups that is often more aligned with strength training. In other words, a reformer Pilates class is more likely to have segments for dedicated to certain muscle groups, similar to what you’d do in a traditional strength training program.
Both Pilates methods are beneficial. But while you can perform the same series of exercises on the reformer that you can on the mat, the workouts can be very different. Mat classes mostly utilise the body weight for exercises, while the reformer alters resistance via the use of the springs that form part of the machine.
Misconceptions: A common misconception is that reformer is tougher than mat. On the mat, your body weight provides resistance against gravity, whereas the springs on the reformer can actually work to reduce your effective body weight force. And while you can vary the tension on a reformer, you can always use different weights (either dumbbells or straps) on the mat if desired. The mat demands full control of your body, rather than relying on the assistance or support of the reformer. Don’t get us wrong, a tough reformer class will leave you wobbling like jelly, but equally so can an advanced mat class.
Beginners: Being on a reformer bed also means you are up on a raised, mobile platform, which can be a little intimidating for new beginners. That being said, any decent reformer instructor will always brief you properly on how to use the machine for the first time. Mat work is encouraged for beginners because ultimately you need to learn to control your body. We’re talking those little muscles you didn’t even know you had! Whilst a reformer can make some movements easier by providing support through spring tension, ultimately, we don’t want to take away from one of the fundamentals of our classes, which is functional movement (see below).
Functional Movement: One of our fundamentals of our classes here at Goji is functional movement, i.e. strengthening your body for real-life situations: whether that be helping your lower back pain from sitting at a desk, to being able to easily sit and stand independently as you age. A crucial benefit of mat work is that it builds a foundation of knowledge for future workouts – for both Pilates and other activities. In a mat Pilates class, you’ll learn the fundamentals, such as a neutral spine, an engaged core, and intentional breathwork. By practising these on the mat, you’ll be able to apply them to your other workouts as well (think: hold a neutral spine during a deadlift, or use a strong exhale to power through a squat). Learning to move and control your natural body weight is at the core of mat work, and with this also comes the mind-body connection.
Mind-Body Connection: we find that Mat Pilates really draws on the mind-body connection, in terms of getting your body to move in precise and controlled ways that you’re not used to. Not only will you be firing up your muscles, but you’ll also be firing up new neural pathways. (More about the benefits of this in our next post). While reformer certainly has its place in the fitness world, offering unique resistance and assistance to challenge the body in new ways, it can sometimes feel more like a workout for the body alone rather than a mind-body experience. Mat Pilates encourages mindfulness and body awareness, allowing you to tune in to your breath, movement, and sensations with each flowing sequence.
Ease of Access: this one’s a bit obvious, but no harm in pointing it out right? Grab a mat, and you can bust out a Pilates workout pretty much anywhere with a flat surface. This makes practising mat work great for when you want to squeeze in your own sessions whilst travelling for example, or when you just can’t make it to class. Unfortunately mini pack & go reformers are yet to hit the market.
Simplicity: sometimes, less really is more. There we go, we said it. It is commonly reported that the initial setup and constant adjustments that are needed on a reformer can be disruptive, and often time-consuming, ultimately taking away from valuable workout time when you’re in a group class.
Still can’t decide between the two? There is no need to agonise over the decision; most people will reap similar benefits from both mat Pilates and reformer Pilates. But in short, if you’re looking for a workout that’s accessible, effective, as well as transformative, mat Pilates might just be the way to go!
