If you’ve never tried Reformer Pilates, the equipment can look a bit intimidating. What are all those springs for? How does the carriage move? And more importantly—is this going to be impossibly difficult?
The good news is that Reformer Pilates is accessible to everyone, regardless of fitness level. Here’s exactly what you can expect when you walk into InnerCore for your first session.
Before You Arrive
When you book your first session with us in Chelsea, you’ll receive a brief health questionnaire. This isn’t bureaucracy—it’s essential information that helps your instructor design a session appropriate for you. We want to know about any injuries, health conditions, or specific concerns you have.
Wear comfortable clothing that allows you to move freely. Pilates is typically done in bare feet or grip socks, which helps you feel the reformer and engage your feet properly. There’s no need for trainers or fancy gym gear.
Meeting Your Instructor
Your session begins with a conversation. Your instructor wants to understand what brought you to Pilates, what you’re hoping to achieve, and how your body feels day-to-day. This isn’t just small talk—it’s gathering information that will inform every exercise choice throughout your session.
We’ll then do a simple postural analysis. This might involve observing how you stand, how you move through basic patterns, and identifying any obvious imbalances or restrictions. You’re not being judged—we’re simply establishing a baseline so we can track your progress over time.
Understanding the Reformer
Before diving into exercises, your instructor will explain the reformer itself. It’s essentially a sliding carriage on a frame, with springs that provide variable resistance. You can sit, lie, stand, or kneel on it, and the exercises work your body in all planes of movement.
The beauty of the reformer is that it’s simultaneously supportive and challenging. The springs can make exercises easier or harder depending on how they’re configured, and the unstable surface of the moving carriage requires constant core engagement.
Your First Exercises
Don’t worry—we won’t throw you into complex movements straight away. Your first session focuses on fundamental principles: how to breathe properly during exercise, finding neutral spine and pelvic alignment, engaging your core without gripping or holding your breath, and moving with control rather than momentum.
You’ll try basic exercises that introduce you to the reformer’s movement patterns. These might include footwork exercises that teach you to move from your powerhouse (your core), leg movements that challenge stability while the carriage is moving, gentle stretches that help you feel how the reformer supports your body, and arm exercises that begin building upper body awareness.
Your instructor will guide you through each movement, explaining what you should be feeling and where. They’ll make adjustments to your positioning and remind you to breathe—because everyone forgets to breathe when they’re concentrating on something new.
What You’ll Feel
First-time clients often describe Reformer Pilates as surprisingly challenging, even though the movements don’t look difficult. You’re working muscles you didn’t know you had, particularly those deep stabilising muscles around your spine and pelvis.
You might also feel mentally tired—there’s a lot to think about when you’re learning proper technique. This is completely normal. The mind-body connection that makes Pilates so effective also means it requires concentration, especially in the beginning.
After your session, you’ll probably feel lengthened, more aware of your body, and possibly a bit wobbly if you’ve really engaged your stabilising muscles. The next day, you might notice muscle soreness in unexpected places—again, this is normal and a sign that you’ve activated muscles that don’t usually work that hard.
What Happens Next
At the end of your first session, your instructor will discuss what they’ve observed and recommend a programme structure. Most people benefit from one or two sessions per week, especially when starting out. Consistency matters more than frequency—one session every week is better than three sessions one week and then nothing for a month.
Your programme will be tailored to your specific needs, goals, and how your body responded to the first session. As you progress, exercises will become more complex and challenging, but you’ll always be working within your current capabilities.
Why Start at InnerCore
At our studio in the heart of Chelsea, your first session is free. This gives you the opportunity to experience our approach, meet our instructors, and understand whether Reformer Pilates is right for you—without any financial commitment.
We’ve been refining our caring, conscientious approach for over 15 years. Every instructor is extensively qualified, and our boutique studio environment ensures you receive the attention you deserve. Whether you’re completely new to Pilates or looking for a more personalised approach than group classes offer, we’re here to guide you from the inside out.
