Tips for Building Core Stability with Reformer Legs / Glutes Classes

When most people think of core training, they picture isolated abdominal work. Conversely, a Reformer class focusing on legs and glutes might seem purely like a strength and sculpting session for the lower body. At Momax Pilates in München (Roecklplatz), we know the truth: these two areas are inseparable. The magic of Pilates lies in its integrated approach, which proves that powerful, stable movement originates from a strong center, or Rumpfstärke.

Our highly popular Reformer legs/core/glutes class is the perfect example of this foundational principle. It’s designed not just to challenge your lower body strength, but to force your deep core muscles to stabilize your torso with every push and pull of the carriage. This focused, integrated effort is the key to unlocking true, functional strength.

The Pilates Principle: Why the Powerhouse Connects Everything

To build resilient core stability, you must stop treating the body as a collection of separate parts. In Pilates, the Powerhouse—the muscles surrounding your torso, from the diaphragm to the pelvic floor—is the control centre for all movement.

Defining "Core Stability" (Beyond the Six-Pack)

Core stability is not about achieving a six-pack. It is the ability of your deep torso muscles to maintain a neutral, controlled spine position while your limbs move. The most critical deep muscles for this function are:

Transversus Abdominis (TA): Acts like a corset, drawing the navel gently toward the spine.
Pelvic Floor: Provides the base and support structure.
Multifidi: Small, deep muscles along the spine that provide segment-by-segment stability.

Without proper engagement of these muscles, any movement of the arms or legs will pull the spine out of alignment, leading to inefficiency and potential injury.

The Glute-Core Connection: Stability from the Ground Up

The gluteal muscles (glutes) are the largest and strongest muscle group in the body, but their primary role extends beyond simply driving hip extension. Strong glutes are crucial for pelvic stabilization.

When the glutes are weak or inactive (a common issue from excessive sitting), the body compensates. This compensatory work often falls to the low back and surrounding core muscles, leading to strain, instability, and a "wobbly" feeling during exercise. By targeting the glutes, our Reformer legs/core/glutes class establishes a solid, stable base in the pelvis, which allows the deep abdominal muscles to fire more efficiently and take over their primary role in Rumpfstärke.

Leveraging the Reformer for Integrated Core Training

The Pilates Reformer is an unparalleled piece of equipment for building integrated strength. It uses a system of springs, straps, and a moving carriage to create resistance and support that cannot be replicated on a mat.

The Magic of Spring Tension: Resistance and Assistance

In leg and glute exercises on the Reformer, the carriage movement is dictated by the spring tension, which provides two key elements that dramatically enhance core stability:

Challenging Resistance: The springs push back as you push the carriage out (e.g., in Footwork). This deep resistance requires the glutes and legs to work hard.
Required Stabilization: More importantly, as the carriage moves, the core must engage powerfully to prevent the entire torso from shifting, rocking, or compensating. A light spring setting can be more challenging for core stability than a heavy one because it demands extreme control to return the carriage slowly and smoothly.

The core isn't working after the legs move; the core is the anchor that makes the leg movement possible. This simultaneous challenge is what builds functional Rumpfstärke.

Key Exercises That Build Core Stability in a Legs/Glutes Class

When attending a Momax Pilates Reformer class, pay attention to the following exercises and how they directly engage your deep core:

The Footwork Series: While your feet are on the footbar, the goal is not speed, but control. Focus on keeping the carriage perfectly level and still as you press out and return. Any shaking or dipping indicates your core has momentarily disengaged from your pelvis.
Reformer Lunges: Performed either standing or kneeling on the carriage, this is a severe challenge to hip and core stability. The supporting leg and glute must stabilize the entire body, while the core locks the torso to prevent side-to-side rotation and maintain balance.
Bridging Variations: Using the footbar or loops for support, bridging not only activates the glutes and hamstrings but also requires precise articulation of the spine. The deep abdominals and pelvic floor must be actively engaged to stabilize the pelvis as it lifts and lowers, protecting the low back.

Expert Tips from Momax Pilates to Maximize Your Core Stability with Reformer

Drawing from the innovative and intensive approach championed by Monica Gomis, founder of Momax Pilates and an experienced dancer and choreographer, here are three tips to ensure you are maximizing your core stability during your leg and glute workouts:

Focus on the Transition, Not Just the Movement

The core works hardest during the transition and the controlled return phase of an exercise. When pressing the carriage out, use the leg and glute muscles. When returning the carriage, resist the pull of the springs, moving slowly and smoothly. This slow, eccentric control is what forces the deep core stabilizers (like the TA) to fire for sustained periods, rapidly improving your Rumpfstärke.

The Breath-to-Movement Connection

In Pilates, breath is integral to core activation. Exhale during the greatest point of exertion (the push) to gently engage the deep abdominal muscles and pelvic floor. At Momax Pilates, we emphasize this conscious breathing to ensure your movement is supported from the inside out. Don't hold your breath—a stable core is an oxygenated core.

Choose the Right Level and Consistency

Consistency is the single greatest factor in building stability. Our studio offers a range of levels, from Reformer all levels to the intense Reformer flow sculpting and Reformer peak control (level 3). Starting in an all levels class, like the Reformer legs/core/glutes, ensures you learn the foundational control before progressing to more complex challenges. Commit to a regular schedule to allow the neuromuscular pathways between your core and your limbs to strengthen and automate.

Start Building Your Integrated Foundation at Pilates Roecklplatz

Whether you are looking to alleviate lower back pain, improve athletic performance, or simply feel stronger and more balanced, integrating your leg and glute work with intentional core stabilization is non-negotiable.

At Momax Pilates, our studio offers a safe, challenging, and supportive environment in the heart of Munich’s Dreimühlenviertel. Under the guidance of our expert instructors, you will learn the precise movements and deep engagement needed to transform your body from the inside out. Experience the integrated strength that comes from mastering the Powerhouse.

Ready to move beyond surface strength and build functional, resilient stability?

👉 Book your spot today in a Reformer legs/core/glutes class and feel the Momax Pilates difference!