I tried this simple trick to replicate a Pilates Reformer class at home—and my core got a serious workout
Could this be the best budget alternative to Reformer Pilates?


I often use a foam roller to cool down after workouts, targeting the muscles that I've worked the hardest. But I realised recently that this bit of kit doesn't need to be limited to post-exercise routines—it can also help with strength training.
The exercises in the Instagram reel below, created by Stef Williams, founder of the health and wellness app WeGLOW, show just how challenging foam roller workouts can be. The moves isolate your mid-body core muscles, while also putting your stability and balance to the test.
Williams describes this workout as an alternative to Reformer Pilates. Just like a Reformer machine, the exercises encourage slow and controlled movements that rely on core strength. I decided to try the routine to see if it really offered an affordable alternative to the classes.
Watch Stef Williams' foam roller workout
A post shared by WEGLOW - Women’s Fitness (@weglow)
A photo posted by on
The three exercises look fairly simple in the video, but I found that getting into the starting positions for each of them required good balance.
Just like during Reformer Pilates classes, my muscles were under tension for the entire time I was doing the moves—I had to engage my core constantly, even when moving through the easier parts of the exercises. It also challenged my balance and co-ordination, forcing me to concentrate on my mind-muscle connection.
However, one of the reasons Reformer Pilates is such an effective way to build strength is because you can increase the resistance on the machine, so that you can progressively overload your workouts. It would be harder to increase the intensity of these exercises, without increasing the reps.
That's not to say that this workout is easy. I completed each movement for eight repetitions and found this very challenging, so I could continue to use the routine to build core strength without my progress plateauing.
I'd still prefer to be at an in-person Reformer class, getting tips and feedback on my form, but if you want to add some core exercises to your gym workout this is a fun option.
Interested in trying these exercises? Take a look at our guide to the best foam rollers
Get the Fit&Well Newsletter
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.
-
This trainer's six-move workout builds muscle all over and boosts your mobility in just 18 minutes
Workout Improve your balance, coordination and stability while fending off future injuries with this short strength training workout
By Harry Bullmore Published
-
This five minute routine can ease "tech neck" and undo the damage of scrolling on your phone all day
Workout Correct poor posture and ease stiffness with these six moves
By Maddy Biddulph Published
-
I swapped a split-exercise routine for full-body workouts and it drastically changed my body fat percentage
Workout If your goal is fat loss, then a full-body workout routine could be key
By Stacey Carter Published
-
I tried this bodyweight workout and it helped me activate deep core muscles
Workout These five low-impact exercises helped me build serious core strength
By Alice Porter Published
-
Want to pass the 'old man test'? Try these expert-approved balancing tips, which helped me master the challenge
Workout You'll need to develop your stability, balance and strength to pass this test with flying colors
By Harry Bullmore Published
-
I swapped stretches for these four moves to improve my hip health, and I could feel them working straight away
Workout Healthy hips keep injuries and back pain at bay, so I tried some exercises designed to strengthen the surrounding muscles
By Harry Bullmore Published
-
I tried this three-move upper body workout and my muscles were on fire
Workouts Grab a pair of dumbbells and a bench to give this short upper body workout a try
By Lois Mackenzie Published
-
I did the world's greatest stretch every day for a week—this is why I'm going to stick with it
Workout My spine felt soothed, my shoulders felt more robust and I was able to combat aches and pains caused by sitting at a desk all day
By Harry Bullmore Published
-
I tried Arnold Schwarzenegger's 'double trouble' workout and it was surprisingly accessible
Workout Build strength, muscle and fitness at home with Arnold's latest workout challenge
By Harry Bullmore Published
-
I did 20 Cossack squats every day for a week—here’s what it did to my body
Workout I found my hips felt stronger and healthier, my balance had been boosted and my ankles were more mobile after just a week
By Harry Bullmore Published