4 min readNew DelhiAug 11, 2023 10:50 AM IST
First published on: Aug 11, 2023 at 10:50 AM IST
Debina Bonnerjee has been working hard at her fitness goals. Not just cardio and bodyweight training, she has now also added Pilates to her workout schedule. Giving us an update on her Instagram Stories, Debina, who is a mother to two daughters, said, “Little update…added a new form of workout #ReformerPilates”.
For the unversed, Pilates exercises are basically of two kinds – mat-based Pilates and reformer Pilates.
Reformer Pilates is said to be a more intense and dynamic version of the regular mat-based Pilates in the sense that it is done using a Pilates reformer machine and the use of the springs of the machine adds resistance to the Pilates exercises. Notably, Pilates reformer dates back to the 1920s in the original Pilates studio designed by Joseph Pilates.
“It is a traditional piece of equipment with a bed with springs, sliding carriage, ropes, and pulley. There is a bed-like frame with a flat platform on it, named carriage. This carriage rolls back and forth via the wheels attached to the bed-like frame. This carriage is attached to one of the reformer machines via springs. The spring end has a footbar that is adjustable for hands and feet. The reformer also has long straps with handles on them that are attached to the top end of the frame,” said fitness expert Garima Goyal.
How does this type of Pilates help?
Variety
The reformer Pilates has far more variety of exercises than the mat-based ones, making them much more superior, said Garima.
Muscle building and toning
The exercises involved in reformer pilates involve large motion of muscles, thus enabling in muscle building and toning and providing stability to the joints, mentioned Garima.
Full body involvement
The mat-based Pilates basically involves the core but on the contrary, reformer Pilates involves the entire body and even the peripheral muscles on the arms as well as the legs.
Core stabilisation
The activities involved in reformer pilates help a lot in core stability, making them vital for any athlete.
Great for those with a leg injury
Anyone with a leg or knee injury can find it hard to exercise in a vertical plane with bearing weight on the legs. “But exercising on a horizontal plane not only strengthens the leg muscles but also enables a quicker recovery via using lighter resistance than their body movement for controlled activity,” said Garima.
What more?
Exercises can be done lying down, sitting, standing, pulling the straps, pushing the footbar, perched on the footbar, perched on the shoulder blocks, with additional equipment, upside down, sideways, and all kinds of variations.
Strength build-up
The exercises involved in reformer pilates use springs that add resistance and intensity to the exercises, thus enabling strength.
“Though the resistance doesn’t add up like that in the gym, definitely there is a feeling of inner strength after a session of reformer Pilates,” said Garima.
Flexibility
The exercises of reformer pilates are known not only for muscular strength but also flexibility and joint mobility, owed to the dynamic stretching involved.
A glimpse from Debina Bonnerjee’s Pilates session (Source: Debina Bonnerjee/Instagram Stories)
Who is it for?
According to Garima, anyone can practice reformer pilates regardless of age, gender, or injury as the exercises are quite modifiable as per the body type. “So not only the advanced practitioners but also beginners can get the needed benefits,” said Garima.
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Debina Bonnerjee has now added Pilates (Source: Debina Bonnerjee/Instagram) 
A glimpse from Debina Bonnerjee’s Pilates session (Source: Debina Bonnerjee/Instagram Stories)
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