Mat v Reformer Pilates

Pilates has so many benefits including improvements in core strength, flexibility, mobility, balance and overall muscle tone, but what exactly is the difference between mat-based and equipment-based Pilates? Read on to find out what are the major differences are, and which you should choose based on your current fitness goals and background.

Mat-based and equipment-based Pilates are great for building core strength and toning and conditioning muscles. Both methods of Pilates will train you to initiate movements from your core powerhouse which will quickly translate into benefits across your day-to-day activities. Mat-based Pilates classes utilise the body weight for exercises, while equipment-based Pilates adds resistance to Pilates exercises with the use of springs that form part of the machine.

Mat-based and equipment-based Pilates are both based on the work of Joseph Pilates, who also invented the machines. There are various machines used during equipment-based Pilates including the most popular, Reformer, the Cadillac table, the Chair and Barrels. Each of these apparatuses have their own unique uses and exercises, complimenting each other to create a balanced and challenging workout based on your fitness level, posture type and injury and condition status.

What is mat-based Pilates?

Mat-based Pilates is the true foundation and basis for the entire Pilates system of exercises. Mat Pilates has generated endless variations as the practice has grown more popular but you will experience the bones of Joseph Pilates’ original work in most of the variations. In general, a traditional Pilates mat class will work your legs, stomach, lower and upper back muscles. On the mat, your body weight provides resistance against gravity, making the workout more challenging in many cases. Mat is not the precursor to reformer based Pilates, rather it’s a challenging discipline in its own right and all of the skills that Pilates is known for developing can be acquired and refined by doing mat Pilates. Mat work is a great option for beginners because of its emphasis on developing core strength and learning how to control your muscles during exercises. Many clients see results of improved strength, posture, agility, flexibility and toned muscles within just a few mat pilates sessions.

Mat work does not require any special equipment other than a soft, supportive mat, however, classes will often include small equipment props such as small balls, bands, hand weights and magic circles all of which serve to intensify the workout and make the mat exercises more challenging. Mat Pilates is endlessly adaptable to all fitness levels and all life stages and your instructor will be able to progress or regress mat exercises to make them more or less challenging depending on your body’s ability and postural imbalances.

While it’s easy to get started with mat Pilates, the exercises themselves are quite challenging and generally those new to Pilates will need quite a few sessions to master some of the exercises. This is where small class sizes, equipment props and excellent instruction from qualified instructors is critical so you get the most out of mat Pilates. The main difference between Mat and Reformer is that on the Mat, you use only your own body weight as resistance and you have no assistance or feedback from a machine like you do with equipment-based Pilates.

What is equipment-based Pilates?

There are various pieces of equipment used in Pilates, but let’s start with the most popular reformer, which consists of an elevated flatbed, called the carriage that lies on top of a metal frame. Many of the exercises on the reformer will be executed lying down with feet resting on the foot bar. Underneath the carriage lies a series of springs and pulleys that control the resistance which makes the reformer a very efficient form of exercise. Depending upon the exercise, you might be lying down, sitting, kneeling or standing on the reformer. At other times, you may be lying on your back with your hands or feet in straps which are attached to ropes. The reformer machine acts as a support system for the body by helping assist it into proper form. It adds resistance to the Pilates exercises via the use of the springs that form part of the machine. Extra springs can be added to build strength in the bigger muscle groups, or lower springs can be utilised to challenge the stabilising muscles. This means that the intensity can be varied considerably from one person to the next, making it an incredibly versatile piece of equipment to use. This capability, combined with the support afforded by the resistance the machine provides, allows people of all capabilities, including those with limited range of movement or injuries, to safely complete exercises.

Other pieces of equipment-based Pilates include the Cadillac table, Chair, the Arc barrel and Ladder Barrel. The cadillac table is raised higher than the reformer and has independent springs and extra bars for additional exercises and is used to increase challenge or provide more support for those with injuries, conditions and imbalances. Similarly, the Chair can be used to intensify Pilates exercises or can be useful for clients who are unable to sit or lie down or require training in more functional, standing positions to train balance and movement. The barrels are good for spinal mobility and stretching exercises but can also be used to intensify traditional mat and reformer exercises.

The good news for the Pilates fan is that you don’t have to choose between mat-based or equipment-based Pilates, in fact, you’ll get even more out of your equipment-based workouts if you combine them with mat Pilates, and vice versa. Both types of Pilates will teach you how to effectively use your core muscles and produce benefits such as improved strength, stability, flexibility as well as toned muscles.