A Pilates instructor recommends these five dumbbell moves to replicate reformer Pilates at home

You may have heard of reformer Pilates, with countless fitness enthusiasts and experts praising its benefits.

Reformer Pilates uses a complicated-looking machine, the reformer, which adds resistance or provides support, as needed, for bodyweight movements.

It's a great way to build strength, but as the equipment is large and expensive, it's not easily accessible to do at home and attending studio classes can be costly.

However, Pilates instructor Gemma Folkard, who is also the founder of Shape Pilates, recently shared a workout on Instagram mimicking the benefits of reformer Pilates using a dumbbell.

How to do Gemma Folkard's dumbbell Pilates routine

The routine consists of five exercises and Folkard recommends doing six repetitions on both sides of the body for each.

Each move is done from a kneeling position with one leg extended behind you—remember to extend the opposite leg to the arm that's working. Engage your core throughout the entire routine to maintain proper alignment.

Because this routine is designed to strengthen smaller muscles—"muscles that play a subtle but important role in our body", says Folkard—all you need is a light dumbbell.

The benefits of reformer Pilates

While this routine doesn't exactly replicate reformer Pilates, the benefits are similar. It will challenge both your balance and strength while focusing on small, intentional moves that isolate muscles.

Engaging smaller muscles that may be overlooked in other workouts, will improve your overall strength, reduce your risk of injury, and strengthen weaker muscles and joints.

This is why Pilates and reformer Pilates are fantastic styles of movement for anyone to try, especially when combined with weight training.

Aim to incorporate a workout like this into your weekly routine, alongside a strength session like this full-body dumbbell workout to improve both strength and mobility.