Pilates Workout | Reformer | Level 1 | 20 Minute | Beginner | Legs, Arms & Abs

This is a Level 1 Beginner Reformer 20 minute Pilates workout which focuses on legs, arms and abs. This Pilates workout will leave you feeling strong, aligned, lengthened and connected to your core.
Nell Hoess has been practicing and teaching these Pilates programmes for over 15 years. They are a sure way to steadily progress through the Pilates repertoire.
I hope you enjoy.

[@kanykyboog]

I was literally looking for a short version to do before going to bed and i saw you posted a 20 min version. I LOVE YOU !! My body got such positive results through your videos . Thank you ❤❤❤😆

[@NellHoess]

Brilliant! No...I love you! because your comment made me laugh and fulfilled knowing you are getting positive results from the workouts. Keep up the good work Kany!

[@NellHoess]

Hello Kany. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@ktassell1]

Fantastic. Thanks Nell. I’m aiming to do a full session 2-3 times per week, but don’t always make it. I can, however, sneak in this quick workout, which is great.

[@NellHoess]

Hello Tessab. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@Greenev205]

I love this quick full body workout! Looking forward to trying more of your videos!

[@NellHoess]

Happy to hear Ellen. I hope you enjoy my other workouts. Go to the playlists on my channel and they are all there. 🙏💪🏼🤸🏻‍♀️

[@AA-ei5he]

Nell, I’m so grateful for you & your workouts! Others go too fast or forget to tell us what body parts to feel for or focus on while doing the workout. You explain things so well for beginners and are helping me grow in confidence. Thx so much!!❤❤❤

[@NellHoess]

I am so happy to hear you find these workouts useful and that you are growing in confidence. That’s just wonderful. It is really important to know why you are doing the exercises…Pilates is often referred to as The Thinking Persons Method. We are training the mind to control the body, that’s where long lasting results take pace. Keep up the good work 💪🏼🤸🏻‍♀️

[@wild.beautifulchaos1638]

Thank you for this video! For all your videos, best reformer workout videos on KZbin! I just brought a reformer yesterday, so I'm so excited to get started 🤗

[@NellHoess]

You are welcome Jessica! I am so happy to hear you think so. 🙏💪🏼🤸🏻‍♀️

[@megclark7256]

Love your instruction… best I’ve found on KZbin so far 🙌🏽

[@NellHoess]

Wow, thank you!

[@laurabernay]

Loved the silence behind the instructions. Bliss thank you.

[@NellHoess]

Thankyou Laura.

[@foulaa.8013]

Thanks for all these videos Nell. 2 years ago I was looking for a reformer pilates workout with no results. I ended to give it up. 2 weeks ago something made me search again and I found your channel. I am so happy :)

[@NellHoess]

I am so happy to hear this Foula! Perseverance is one of the modern Pilates principles. I hope you enjoy my workouts and just remember there is no rush, take your time building up your strength and flexibility and the results will be long lasting.

[@GerrydeanE]

I loved this workout. Made it through the first 15 minutes. I look forward to doing this regularly. Thanks!

[@NellHoess]

Happy to hear this. Well done. Keep up the good work.

[@NellHoess]

Hello Gerry. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@emmadye5026]

Nell, thank you for a these great videos! Ive been searching the internet for some easy to follow reformer vids and yours are easily the best Ive found. Thanks again :)

[@NellHoess]

I really appreciate your comment Emma. And happy to hear you have found them valuable. Keep up the good work 💪🏼

[@NellHoess]

Hello Emma. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@stanleefangirl]

THANK YOU! These 20 minutes flew by and at the same time, I got a great burn. So effective!!

[@NellHoess]

So happy to hear that! Keep up the good work and thanks for your comment. Nx

[@NellHoess]

Hello! Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@sw33tm3]

I just purchased a reformer, so excited to use it!

[@NellHoess]

Congratulations on your new purchase! I hope you enjoy your Pilates journey!

[@valerie4115]

I loved doing this one!!! Thank you a ton!!!

[@NellHoess]

Happy to hear you loved doing this workout. You're so welcome!

[@ivetterosales5893]

I meaaaannn... just got better! 20 minutes workout for when you are in a rush!, thank you!,,,

[@NellHoess]

🙏💪🏼👍🏼

[@NellHoess]

Hello Ivette. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@debrabressington1984]

Was looking for a 20 minute ish reformer workout and came upon this. I didn’t want a work out that was too laborious and long winded between moves. This is a good pace and the commentary and explaining the technique needed it great.

[@NellHoess]

Thank you for you comment Debra, I am thrilled the video ticked some boxes for you! Keep up the good work. 👍🏼💪🏼🤸🏻‍♀️

[@anitasmith404]

Such clear instruction. Really appreciate this 👏👍 I’m so excited now about doing Pilates at home - your videos are great!

[@NellHoess]

Thank you. I’m so happy to hear this!

[@ursulajoni15]

I've been looking for something I could do every day this has been fabulous thanks I'm definitely going start to try to do something longer a couple days a week

[@NellHoess]

Fabulous! 🤗💪🏼🤸🏻‍♀️

[@missleahbvlog1567]

I love your videos!! Thank you SO much for doing what you do! Very helpful!

[@NellHoess]

🙏👍🏼💪🏼

[@jacquelinekob]

This was fantastic, can’t wait to try the others in this series!

[@NellHoess]

I’m thrilled you found it so. Let me know how you go with the others in the series.

[@NellHoess]

Hello Jacqueline. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@nataliagorovenco8728]

Fantastic! Thanks so much for making this workout

[@NellHoess]

So happy you think so. You are very welcome 🤗

[@marlenaeaster5145]

Thank you so much for the fundamentals to build on and grow my Pilates journey in spite of chronic illness.

[@NellHoess]

You are very welcome Marlene. I am sorry to hear of your struggle but Movement really is Medicine. Be gentle with yourself and move to heal. Much love to you.

[@marlenaeaster5145]

Today I finished whole workout not perfectly but I feel proud will continue to work on form cues are a bit fast so I am struggling keeping up

[@margomargo2]

This is my fave pilates video. Thank you for it! In about a week, i am able to do up to 15:52 on your video. Maybe tomorrow i can go further. Then i want to work on perfecting my form, which is a little loosie goosie 🤭

[@NellHoess]

Keep up the good work. There is no rush! Enjoy.

[@nicolasy3392]

Wow I'm super excited has I'm soon to be owning one of these . I'm recovering from injury & this is the best way to help strengthen my back & legs etc at well controllled & gentle pace . What I love about this amazing fantastic pilates reformer Is that you have a great amount of control . What exercises would you do to slim & tighten the inner thighs ? Also what exercise is best to tighten the lower abdominal muscles , then abs . What would you recommend to trim love handles ? Great video , thank you for explaining the exercises throughout , truly appreciated. Fab video hence New subscriber 😊💜 .

[@NellHoess]

Pilates is an all over body workout so you will find that all the body parts you mentioned will be worked if you do all the exercises and the repetitions from beginning to end. Enjoy working your whole body and the results will show!

[@healthystartwithmichelle3570]

I love your video. I purchased a reformer 3 years ago. Needless to say I’m getting started again! Love it. What color is 1/2 and 3/4 spring?

[@NellHoess]

🙏❤️🤸🏻‍♀️. Different reformer brands have different spring colours. In my videos, 1/2 = medium tension spring. 1/4 = light spring. So 3/4 = a medium tension and a light spring. Hope that helps.

[@gladiolabushati9809]

Thank you so much much for your videos, u are the best, hello from Greece 👋👋👋👋

[@NellHoess]

Glad you like them! I really appreciate your comment.🙏🏼. Hello from🇦🇺. You may be interested in my workout packages on my website. Here is the link... nellh.tv/

[@gladiolabushati9809]

Thank you so much for your sharing, I wish u the best 🙏🙏

[@daniellewalker3810]

Im new to using a reformer, thank you for this video look forward to more for the beginner💜

[@NellHoess]

Thanks for your comment Danielle

[@NellHoess]

Hello Danielle. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@dianemilligan7370]

Great reformer workout - love the option of 20 min workout! Really appreciating your thorough and clear instructions. What reformer is this one, please?

[@NellHoess]

🙏👍🏼🤗 PilatesEquip but STOTT and Balanced Body are also great brands.

[@user-di5kx5pc6p]

Very easy to understand I love your class

[@NellHoess]

Glad you like it. Thanks for letting me know!

[@marcelaturco2574]

From Argentina, Thanks, thanks, thanks.

[@NellHoess]

From Australia...Thankyou!

[@NellHoess]

Hello Mercela. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@michellecochrane4224]

Excellent video. Thank you

[@NellHoess]

Thankyou Michelle

[@NellHoess]

Hello Michelle. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@mptime8413]

Could you please give us more information about the springs you used in this video?

[@NellHoess]

In my videos when I say 1 spring that = 1 strong spring tension. When I say 1/2 spring that = 1 medium spring tension. When I say 1/4 spring that = 1 light spring. I hope that helps!

[@mptime8413]

@@NellHoess That helps a lot! Thank you Nell⭐️

[@theladyvane]

Hello! Your video is fantastic, I am a beginner with zero previous exercice routine. For how long you recommend to practice each level before you go to the next?

[@NellHoess]

Hello Vanessa! I am thrilled you think the videos are fantastic. I recommend you stay on a Level until you can complete the whole workout with ease and not pull up sore the next day. This takes time so be patient with yourself and slow and steady wins the race! You may like to check out my website for more workouts nellh.tv/

[@NellHoess]

Hello Vanessa. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@alchemyasmr7596]

Love your classes 🥰

[@NellHoess]

That’s fantastic Samantha, so happy to hear this.

[@NellHoess]

Hello Samantha. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@ariatimohdtamrin2153]

I have a slip disc on my back bone can I do this reformer pilates?

[@NellHoess]

It depends at what stage you’re at with your slipped disc. If it is at the acute stage, then no. It’s best you see a trained professional in person for a specific program designed for you. I have a herniated disk but I did it a long time ago and can do this workout, so it just depends.

[@ginacenturion3975]

Really enjoy your routines

[@NellHoess]

Gina Centurion I’m very pleased you enjoy the routines! Thank you for letting me know.

[@NellHoess]

Hello Gina. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@user-hk9qv8yw3p]

❤and love her motto

[@NellHoess]

🙏🏼😎🤸🏼‍♀️

[@nvr4]

I have two knee replacements which don’t seem to bother me for pilates. Are there any reformer exercises that I should avoid? Great video.

[@hiannahgus574]

Your physician or your physical therapist could best answer your question. They know you.

[@NellHoess]

It's good to hear that your knees are pulling up well. When done correctly, Pilates is great for knee replacements. In terms of exercises to avoid, I would suggest you see a physiotherapist who knows Pilates and the reformer. They will best be able to cater to your specific needs. You might want to check out my website for more workouts. nellh.tv/

[@NellHoess]

Hello! Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@debgluskin3384]

great basics. thX!

[@NellHoess]

I appreciate your comment Deb.

[@NellHoess]

Hello Deb. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@CrownMeQueen100]

Hello, which reformer would you recommend a beginner purchase ? Thanks

[@NellHoess]

www.PilatesEquip.com.au Or Balanced Body Or Stott/Merithew

[@Bigdoglittledog44]

Im not sure i understand which springs to use based on your video. I only have a. Yellow, green and red springs

[@NellHoess]

All good Samantha...in my videos 1 spring is 1 strong spring. 1/2 spring is a medium spring tension and 1/4 is light. You need to pull on your springs to feel which one is the strongest = 1, then which one is a little lighter =1/2 then which one is even lighter = 1/4... So when I say 1.5 springs (which is 1 1/2) it is 1 strong spring + 1 medium spring. If I say 1 3/4 springs that is 1 strong + 1 medium + 1 light spring. Colours vary on reformers so thats why I don't refer to them. I hope this helps.

[@Steveriknows]

Looking at upgrading my reformer and like the no nonsense look to yours. Can u tell me what brand and model it is?

[@Steveriknows]

Okay saw your reply down below but I'm not down under so will keep looking.

[@NellHoess]

Stott and Balanced Body are great brands.

[@mamueli5159]

Correas en las manos, brazos se flexionan y extienden con los codos apoyados!

[@francowu3327]

Good!

[@NellHoess]

I’m glad 👍🏼💪🏼🤸🏻‍♀️

[@lisajenkins8043]

Very well done - great queues - love the red and white descriptions, lovely voice, great technique. I Love you as well!!! Many thanks dear heart 😘

[@NellHoess]

Thanks Lisa! I’m glad to hear you like the cues and descriptions and all the rest. I really appreciate your comment. You are very welcome 🙏

[@NellHoess]

Hello Lisa. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@leilapeters3978]

Could you tell me how many cords i would use? i have a reformer with cords instead of springs.

[@NellHoess]

Hi Leila. I’ve never used a reformer with cords but to give you a gauge, in my workouts 1 spring = the strongest tension. 1/2 = the medium tension and 1/4 = the lightest. Pull on your set up and get familiar with what’s the strongest cord, what’s the tension that’s a little lighter and then feel for the one that’s the lightest. Then from there experiment with the tensions I use (above). Hope this helps.

[@NellHoess]

Hello Leila. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@bobbiealexander4548]

Which springs are we using?

[@NellHoess]

In my videos when I say 1 spring that = 1 strong spring tension. When I say 1/2 spring that = 1 medium spring tension. When I say 1/4 spring that = 1 light spring. I hope that helps!

[@chloe-wb1cr]

Hi can you tell me which video to start with as I have just bought a reformer and am a beginner

[@NellHoess]

Hi Chloe, welcome to the wonderful world of Pilates! Start with the full body reformer 1 video ( in my playlists under 60min workouts) and stick to that until you can do all the exercises easily. I would also suggest doing my Level 1 floor workout. It supports the reformer exercises nicely.

[@chloe-wb1cr]

Thanks Nell I gather it doesn't matter what Pilates machine you have, that your programs can be done on all types. My is a Pilates power gym a lot smaller than most Pilates reformers. Do you have a website?

[@NellHoess]

@@chloe-wb1cr I’m not familiar with your reformer. Try the workouts out and see how you go. My website is on its way, thanks for asking.

[@NellHoess]

Hello Chloe. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@kellygraham5089]

Which reformer do you use? Thankyou

[@NellHoess]

Hi kelly. I use an Australian supplier : www.PilatesEquip.com

[@NellHoess]

Hello Kelly. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@amewa3112]

Can we do your reformer workouts if we have a pilates power gym?

[@NellHoess]

Hello M. I’m not familiar with that equipment. Maybe try and let me know how you go?

[@NellHoess]

Hello! Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@gabriellacassano]

So appreciative of your videos. Do you have a series for osteoporosis?

[@NellHoess]

Thank you Gabriella. No I don't but its a good idea!

[@ChristineHartsfield]

Yes! That would be wonderful.

[@NellHoess]

Hello Gabriella. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@JoVGKfan]

When you say 1 or 1 1/2 or 2 springs - can you help me with the springs I have as they are colored red (heavy) blue(medium) yellow (light). Thanks!

[@NellHoess]

Great question JoAnn. When I say 1 spring it means 1 heavy. When I say 2 springs it means 2 heavy springs. When I say 1 1/2 springs, it means 1 heavy and 1 medium spring. When I say 1 3/4 springs, it means 1 heavy, 1 medium and 1 light spring. I hope that makes sense? Let me know how you go.

[@NellHoess]

Hello Jo Ann. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@Steveriknows]

Appreciate that you pre-record and don't try to talk while you exercise. Find it a distraction when trainers try to talk when it's obviously difficult to do during some positions.

[@NellHoess]

Thanks Steve. Much appreciated.

[@beyoutifulthatfasttravel7804]

Where can u buy that? What you are lying on?

[@NellHoess]

www.pilatesequip.com

[@lololoanna]

What does one and a half spring mean?

[@NellHoess]

1 strong and 1 medium spring.

[@lisahansen6014]

When holding the straps for 100s it hurts my hands- am I doing something wrong?

[@NellHoess]

Try round handles instead. Make sure the straps aren’t too short.

[@lisahansen6014]

@@NellHoess thank you-!

[@user-vv6ct9tg3t]

🙏😘😍🥰👍💕🌏🌍🌎Kazakhstan

[@NellHoess]

🙏🏼❣️💪🏼🇦🇺

[@NellHoess]

Hello! Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@bernadetbijsterbosch5326]

What is the brand of this machine?

[@NellHoess]

pilatesequip.com/product/evolution-studio-reformer/

[@bernadetbijsterbosch5326]

Thanks you!

[@alisoncpilates2880]

When she does short spine with the headrest up I cried.

[@NellHoess]

Hi Alison. Thanks for your comment. In the full Short Spine version, yes you must put the headrest down. This is Prep for short spine so not going into shoulders therefore there is no risk to neck.

[@marialuisaavalosquispe801]

me gustó lo único de malo que no esta en castellano 😂

[@NellHoess]

🤣🫶🏼🤸🏼‍♀️

[@lynnritchie231]

Makes me wish I hadn't sold my reformer.....☹

[@NellHoess]

I know Lynn... since lockdown i don't have access to my reformer and i miss it. BUT, i am loving doing my mat classes instead. You can find some floor workouts on my channel under 'videos'. I hope that helps.

[@lynnritchie231]

@@NellHoess Thank you. I've actually bought myself a new reformer now and am enjoying using it......😊

[@NellHoess]

Hello Lynn. Hope you are well. Just letting you know I now have a website with more reformer videos that you may be interested in. nellh.tv/

[@daisybarrett7628]

Hi I’m loving the videos, thank you. What can I do to be able to peel bottom off bed to have knees in air over my head - like a shoulder stand. I just can get back of bed.

[@mamueli5159]

Esa no es la progresion de Pilates primero es pies en primera posicion Luego pies paralelos arco del.pie y luego talones. Lo demás es invento Tendon strech se da al principio nivel 2 Runing se da al final de la clase Pilates no propone empujar con un pie y la otra pierna flexionada al aire. No inventen! Eso es gimnasia localizada

[@NellHoess]

Hello Mamu. Thankyou for your comment. You are right if you are referring to the traditional sequence on the reformer workout. I have been trained in modern pilates and traditional pilates and have created programmes that integrate and progress both. My programs are a mix of repertoire from Romana, Stott, Balanced Body, Body Arts and Science (Raels) and Traditional. With all that repertoire, I’ve put them into a progressive system 1 to 12 level.