The biggest difference between mat and reformer Pilates is the way resistance and support are created.

Mat Pilates relies primarily on body weight, gravity and sometimes small props. Reformer Pilates adds adjustable resistance and assistance through the machine.

But the differences go further than equipment.

Equipment and Resistance

With Mat Pilates, your body is generally the main source of resistance.

As you become stronger, exercises can be progressed by changing your leverage, increasing repetitions, slowing the tempo, adding movement complexity or incorporating resistance bands and other small props.

The Reformer gives you another way to progress.

Its springs can be adjusted to change resistance, while the carriage and straps create different movement patterns.

This can make the Reformer particularly useful when a client needs more options for progressing or modifying an exercise.

It does not mean that Mat Pilates cannot be challenging. Advanced Mat Pilates exercises can be extremely demanding.

The difference is that Reformer Pilates gives you more tools for manipulating resistance and movement.

Core Strength and Muscle Activation

Both methods can be effective for developing core strength.

Pilates traditionally emphasises control, breathing, alignment, trunk stability and coordinated movement. Research describing the Pilates method also identifies strength, core stability, flexibility, muscle control and posture as important components of Pilates exercise. (ScienceDirect)

Mat Pilates can create a significant challenge because you often have to control your body against gravity without the assistance of the machine.

Reformer Pilates, however, gives you more opportunities to alter resistance and body position.

This can make it easier for a qualified instructor to adjust an exercise to your current ability and progressively increase the challenge.

Interestingly, research comparing Mat and Reformer Pilates does not show that one method is universally superior.

For example, a randomised controlled study in people with multiple sclerosis found improvements in both Mat and Reformer Pilates groups in areas including balance, functional mobility and core stability. The Reformer group demonstrated a greater improvement in trunk flexor muscle strength, while several other outcomes were similar between the methods. (PubMed)

The practical takeaway?

Both can be excellent for core strength. Reformer Pilates simply provides additional ways to manipulate resistance and progression.

Posture and Body Alignment

If your goal is Pilates for posture, both approaches can be useful.

Good posture is not simply about forcing your shoulders back or trying to sit perfectly straight. It depends on strength, mobility, coordination, breathing and awareness.

Pilates can address several of these components simultaneously.

A 2024 systematic review examining Pilates and body posture included 13 studies involving 783 participants. The authors found evidence supporting Pilates as a useful approach for improving postural problems, while also noting that more high-quality research is needed. (PubMed Central (PMC))

Reformer Pilates offers an additional advantage for personalised posture training because resistance, body position and exercise difficulty can be adjusted very precisely.

At Irina K Fitness, posture-focused training can combine core strength, glute activation, shoulder control, mobility and Pilates-based movement.

Read more about posture training in London.

If you want to understand how this approach works in more detail, see the guide to posture correction exercises and core strength.

Flexibility and Mobility

Both Mat and Reformer Pilates can contribute to mobility and flexibility.

However, the Reformer offers more ways to support or resist movement.

The straps and carriage can help you explore controlled ranges of motion while maintaining stability and alignment.

Mat Pilates can also be highly effective for mobility because many exercises require you to move the spine, hips and shoulders through controlled ranges of motion.

The important distinction is between flexibility and mobility.

Flexibility generally refers to the ability of tissues to lengthen, while mobility is your ability to actively control movement through a range of motion.

For long-term movement quality, you want both.

This is why the Irina K Fitness approach combines Pilates with dedicated mobility and flexibility work rather than treating them as completely separate concepts.

Explore the Irina K Fitness approach to mobility and movement.

Exercise Difficulty and Progression

One common misconception is that Mat Pilates is always easier than Reformer Pilates.

It isn’t.

Advanced Mat Pilates can be exceptionally challenging because you may have to stabilise your entire body using relatively little external support.

At the same time, Reformer Pilates can be easier for beginners because the machine can provide support and allow an instructor to modify exercises.

The Reformer can therefore work across a very wide range of abilities.

You can start with simple supported movements and gradually progress towards more demanding exercises as your strength, coordination and confidence improve.

This is particularly useful in private coaching, where exercises can be selected around your individual goals and current movement level.

Which Type of Pilates Is Better for Your Goal?

Instead of asking “is Reformer Pilates better than Mat Pilates?”, it is more useful to ask:

“Which type of Pilates is better for my goal?”

Building Strength and Muscle Tone

If your primary goal is building strength and improving muscle tone, Reformer Pilates may have an advantage because of its adjustable resistance.

The springs allow you to change the training stimulus and progressively challenge different muscle groups.

That said, Mat Pilates can also build substantial muscular endurance and control, especially when exercises are progressed appropriately.

If your goal is significant muscle development, Pilates may work best as part of a broader strength programme rather than as your only form of resistance training.

At Irina K Fitness, strength training can be combined with Reformer or Mat Pilates to create a more comprehensive programme.

Explore private strength training in London.

Best choice for strength:

Reformer Pilates for more resistance options and progression.

Mat Pilates for bodyweight strength, endurance and control.

Strength training + Pilates for a more comprehensive approach to building muscle and improving body composition.

Improving Posture and Mobility

If your main goal is better posture and mobility, both options can work extremely well.

The best choice often depends on the quality of instruction.

A good Pilates programme should help you develop:

• Core stability
• Hip mobility
• Thoracic mobility
• Shoulder control
• Pelvic awareness
• Breathing control
• Balance
• Movement coordination

Reformer Pilates can be particularly useful when you want more individual adjustments and precise resistance.

Mat Pilates may be ideal if you want to practise these skills regularly at home.

Best choice for posture and mobility:

Reformer Pilates may be preferable for personalised coaching and precise progression.

Mat Pilates can be excellent for consistent practice and developing movement awareness.

Training at Home or in a Private Studio

This is one area where the difference between mat Pilates vs Reformer Pilates is obvious.

Mat Pilates is far easier to practise at home.

You need very little equipment, and many exercises can be performed in a relatively small space.

Reformer Pilates requires access to a Reformer machine and is therefore generally more suited to a studio or private training environment.

However, the additional equipment can be worthwhile if you value personalised instruction, resistance options and exercise variety.

If convenience is your priority, Mat Pilates is likely to win.

If individual attention and specialised equipment are your priorities, Reformer Pilates may be the better option.

Who May Benefit Most from Reformer Pilates?