Reformer Pilates in Northampton

The 3 Levels at The Old Dairy

We run three clearly defined levels so that every session is pitched perfectly for each group. Your introductory session (£33, always one-to-one) determines which level is right for you.

Level 1 – Beginner

Level 1 is where everyone starts. These classes focus on the foundational principles of Pilates: breathing, alignment, pelvic stability, and core engagement. You will learn the essential reformer exercises at a pace that lets you build confidence and develop correct technique. Springs are set to provide support rather than maximum challenge, and your instructor will ensure you understand every movement before progressing. Level 1 is also ideal for anyone returning after a break or managing a long-term condition.

Level 2 – Intermediate

Once your instructor is confident in your technique and core control, you will move to Level 2. Here, the exercises become more complex – longer lever arms, reduced spring support, and multi-directional movements that demand greater coordination. Techniques such as jumpboard work, tower exercises, and seated reformer may be incorporated based on the group’s ability and experience. You will feel a significant increase in challenge and will start to notice real changes in your strength, posture, and flexibility.

Level 3 – Advanced

Level 3 is for experienced practitioners who have demonstrated mastery of the intermediate repertoire. These sessions include the most demanding exercises in the Pilates method – full-range movements, minimal spring assistance, complex sequencing, and advanced variations that require exceptional control and body awareness. Classical Reformer sessions at Level 2/3 follow the original Joseph Pilates exercise order for a truly authentic experience.

What You’ll Do on the Reformer

Every session at The Old Dairy draws from a broad repertoire of movements. Your instructor selects what’s right for you based on your level, your goals, and how your body is responding that day. Here are the types of movement you can expect:

Lower Body & Footwork

Sessions typically begin with spring-loaded leg and foot work – pressing, pointing, and flexing against resistance to warm up the legs, activate the glutes, and establish the pelvic alignment that underpins everything that follows.

Core & Spinal Work

The reformer is built for core training. Whether you’re stabilising against the moving carriage, articulating through the spine, or holding position under load, your deep abdominal muscles and pelvic floor are constantly engaged.

Upper Body & Arms

Using the straps, springs, and your own body weight, you’ll build strength through the shoulders, chest, and arms – always with an emphasis on control and correct alignment rather than heavy loading.

Stretching & Mobility

The sliding carriage allows for deep, supported stretches that are difficult to achieve on the floor. Hip flexor opening, hamstring lengthening, and thoracic mobility work are woven into every session.

Balance & Standing Work

As you progress, your instructor will introduce standing exercises on the reformer – challenging your balance, proprioception, and functional strength in ways that transfer directly to everyday movement.

Coordination & Flow

At higher levels, exercises combine multiple movement patterns – arms, legs, and breath working together in flowing sequences that build cardiovascular endurance alongside strength and control.

Reformer vs Mat Pilates

If you have only tried mat Pilates, stepping onto a Reformer for the first time is a revelation. Here is why Reformer Pilates delivers results that mat classes simply cannot match:

Spring resistance works muscles through the entire range. On a mat, gravity is your only resistance – and it only works in one direction. The Reformer’s springs create resistance on every push and every pull, meaning your muscles are under tension for the full duration of each exercise. This builds strength faster and more evenly.

Supported positions protect your joints. Many mat exercises require you to hold your body weight in positions that can stress the wrists, neck, and lower back. The Reformer’s carriage supports your body, allowing you to work hard without overloading vulnerable joints. This is why Reformer Pilates is widely used in physiotherapy and rehabilitation.

Greater exercise variety. The Reformer opens up hundreds of exercises that are impossible on a mat – lying, seated, kneeling, standing, and even inverted positions. This variety means your body is constantly challenged in new ways, preventing the plateaus that are common with mat-only practice.

Measurable progression. With adjustable springs, your instructor can precisely control the resistance for each exercise. As you get stronger, the springs change – giving you a clear, objective measure of your progress that mat Pilates cannot provide.

At The Old Dairy, we believe the Reformer is the most effective way to practise Pilates. With over 100 members and more than 5 years of teaching experience, we have seen the difference it makes – and our members agree.