When you walk into your first reformer pilates class, you will hear your instructor say things like let's move on to footwork or let's start the hundred. These terms are not a show of jargon; they are the shared language of a movement repertoire a century old, and each points to a specific purpose, muscle group and execution detail. In this glossary we cover reformer pilates terms not alphabetically but in a logical order that follows the flow of a session, explaining what each term is, which muscle it targets and what to pay attention to in order to do it correctly. Whether you are preparing for your first session at O'Wellness Beytepe or have been taking classes for months, this glossary will help you communicate more effectively with your instructor.

Equipment Terms: Getting to Know the Machine

Knowing the parts of the reformer before moving on to the exercises lets you understand the instructor's directions right away.

Term	Meaning
Carriage (platform)	The sliding section attached to the springs, on which you lie or sit.
Footbar	The metal bar, adjustable in height, that you push with your feet.
Springs	The color-coded parts that provide resistance; usually yellow is light, red medium and blue heavy.
Straps	Straps held with the hands or feet, used in upper-body and leg movements.
Headrest / shoulder blocks	Parts that support the head and shoulders and increase stability during movement.
Risers	Extra parts used to change the height of the footbar.

Core principle terms

The six principles defined by Joseph Pilates make up the philosophy behind every movement:

Centering: All movement starting from the core, especially the deep abdominal muscles.
Concentration: Mental focus during movement; there is no autopilot movement.
Control: Conscious management of the speed and path of movement.
Precision: Every movement done at the right angle with the right muscle.
Breath: Synchronizing breathing with movement; you usually exhale on effort.
Flow: Smooth, uninterrupted transitions between movements.

Warm-Up and Basic Series Terms

Footwork

It is the opening series in which, lying on your back with feet on the footbar, you push the legs against the springs and bring them back. Using different foot positions (toes, whole foot, heels), the calves, quadriceps and gluteal muscles are worked from different angles. Footwork is also used to settle spinal neutrality and breathing rhythm; it is a reference point you return to throughout the class.

Hundred

It is a core activation exercise done on your back with the legs in the air (tabletop or extended) and the upper body slightly lifted, while the arms pump up and down in small beats 100 times. It takes its name from repeating a cycle of 5 inhales and 5 exhales ten times to reach a total of 100 arm beats. It trains the deep abdominal muscles and breath control together.

Trunk and Spine Movements

Stomach massage series

It is a group of movements done seated with the feet on the footbar, in which the spine moves in different directions (round, flat, tilted). It is built on spinal articulation and balance; it gets its name from the abdominal area receiving a massage-like stimulus during these movements.

Short box series

It is a series done seated on a box placed on the reformer, containing trunk flexion, extension, side bending and rotation movements. It works core stability and spinal mobility together and enters the program from the intermediate level.

Elephant

It is a movement in which, standing with your hands on the footbar and hips lifted in a V position, you push the carriage back and forth. It requires hamstring flexibility, shoulder stability and core control at the same time.

Upper Body and Strap Movements

Long stretch

It is a movement in which, in a plank position with hands on the footbar, the carriage is pushed back and forth with the arms. It is an intermediate-to-advanced exercise that combines core endurance, shoulder stability and full-body control. In correct form a straight line is kept along the spine; a sagging lower back is the most common mistake.

Arm series

It is a group of arm movements done seated or on your back with the straps. It targets shoulder stability, rotator cuff strength and the upper-back muscles, and includes variations such as rowing, boxing and opening-closing.

Kneeling arm series

It is a group of movements done with the arms from a kneeling position while the core stays steady. It works shoulder mobility and strength while maintaining balance and core stability, and sits at the intermediate-to-advanced level.

Leg and Hip Movements

Leg circles

It is a movement in which, on your back, one leg draws a circle in the air while the other leg or the trunk is held still. It works the range of motion of the hip joint and core stability together.

Side-lying leg series

It is a series in which, lying on your side, the legs are moved in various directions on the carriage. It directly targets the lateral hip stabilizers such as gluteus medius and minimus; it is especially important for runners and athletes.

Bridge

It is a movement in which, on your back with feet on the footbar, the hips are lifted and lowered. It works the hip extensors (gluteal muscles and hamstrings) and spinal articulation.

Balance and Advanced Terms

Carriage control

It means managing the movement of the carriage against the springs quietly and smoothly. Good carriage control is one of the key indicators of moving to the advanced level; if the carriage moves noisily, control is not yet sufficient.

Transition

It means moving from one exercise to the next smoothly, without pausing. In advanced classes, movements are linked with transitions to create a flowing session.

Spring color

On reformers the springs are usually distinguished by a color code; although it varies by brand and model, yellow is commonly the lightest, red medium and blue the heaviest resistance. When the instructor says let's start with the yellow spring, this color code is what is meant.

Class Flow and Command Terms

Instructors use some standard commands during a session; knowing them lets you follow the class more smoothly.

Neutral spine: The position in which the natural curves of the spine are kept, neither overly flat nor overly arched. It is the starting point of most movements.
Imprint: A special position, used as opposed to neutral spine, in which the lower spine is pressed lightly into the carriage; it is usually preferred in abdominal work.
Scapular stabilization: Keeping the shoulder blades steady and drawn down and back on the back; a critical reference point for preventing shoulder injuries.
Powerhouse: The classic term Joseph Pilates used for the core region (abdomen, lower back, hips, pelvic floor); it is described as the power source of all movement.
Range of motion: The distance through which a joint can move safely; when the instructor says make the range smaller, they want you to do the movement in a shorter, more controlled way.
Resistance: The level of difficulty provided by the springs; a command to increase or decrease resistance asks for a spring change.

Breathing and Timing Terms

Exhale on effort: Breathing out in the hardest phase of the movement; it increases core activation and prevents breath-holding.
Lateral breathing: Inhaling by expanding the rib cage to the sides; it maintains abdominal pressure while keeping oxygen intake going.
Tempo: Refers to the speed of the movement; slow tempo increases control, while fast tempo tests endurance and fluidity.

Modification and Safety Terms

Instructors sometimes use special terms to change a movement; knowing them makes it easier to understand why and how a modification is done when one is offered.

Regression: Moving to an easier version of a movement; for example, going from a standing movement to a kneeling version.
Progression: Moving to a harder version of a movement; for example, going from a two-leg movement to a single-leg version.
Spotting: The instructor giving hands-on support or guidance during a movement; it improves safety especially with new movements.
Contraindication: A movement or position not recommended in a certain health condition; for example, deep flexion movements are contraindicated in some lower-back problems. If you have a health problem, consult your doctor and inform your instructor.

Terms Specific to the Group Class Setting

In group classes the instructor may use some additional terms when addressing the class:

Cueing: The instructor explaining the movement with verbal directions; good cueing directly affects how correctly the movement is done.
Set up: The process of bringing the body and equipment into the right position before starting a movement.
Reset: Returning the body to a neutral position and the breath to its normal rhythm after a series of movements ends.

Terms and Their Relation to Level

Some terms are associated with a particular level, but this is not a hard rule; the instructor can adapt the same movement to every level with a different spring resistance or level of support.

Term	Typical level
Footwork, Hundred	Beginner
Short box, Kneeling arm series	Intermediate
Long stretch, Elephant	Intermediate to advanced
Standing balance movements that require carriage control	Advanced

How the Terms Are Used in a Sample Session

Seeing how the terms come together in a real session makes the glossary more concrete. A typical 50-minute group class might progress like this:

Set up and neutral spine (5 min): The instructor asks everyone to settle correctly on the carriage and take the neutral spine position.
Footwork series (8 min): A warm-up with different foot positions; the instructor states the resistance by saying we are starting with the yellow spring.
Hundred and core preparation (7 min): Cueing is given on synchronizing breath and movement.
Stomach massage and short box (10 min): Spinal articulation and rotation; the instructor explains the shift to the imprint position.
Strap series and kneeling arm series (10 min): Upper-body and scapular stabilization work.
Leg series and bridge (7 min): The lower body with hip extensors and the side-lying leg series.
Cool-down and reset (3 min): Breathing returns to normal and muscles are gently lengthened.

This flow is not a fixed template; the instructor can change the order and timings according to the class's level, goals and energy that day. Still, the basic logic always stays the same: warm-up, core activation, trunk and upper-body work, lower-body work and cool-down.

Common Mistakes When Learning the Terms

Memorizing the name instead of the movement: Trying to recall only the name when you hear a term, rather than which muscle works, gives no benefit in practice. Linking the term to the feel of the movement lasts longer.
Expecting the same terminology in every studio: Some studios or certification programs (classical and contemporary pilates schools) may give different names to similar movements; focusing on the terminology your instructor uses is the most practical approach.
Being put off by English terms: Pilates terminology is largely English in origin because Joseph Pilates' method spread worldwide with these terms; this is normal and settles with time.

Tracking Your Progress Through the Terms

Noticing which terms feel hard to you gives a practical clue as to which muscle groups or skill areas (balance, core control, shoulder stability) need developing. For example, if you constantly struggle in the long stretch, it may show that your core endurance is not yet at a sufficient level. Sharing such observations with your instructor lets your program be shaped more accurately; noticing that you find a term hard again and again is a strong feedback tool.

Commonly Confused Terms

Footwork and leg circles: Footwork is a pushing movement against the footbar, while leg circles is a circular leg movement in the air. Both work the legs but in different planes.
Short box and long box: The short box is the piece of equipment used for seated trunk movements, while the long box is used for a different series done lying on the back or front.
Spring and strap: The spring is the source of resistance, while the strap is the connecting part held with the hand or foot; the strap is connected to the spring but they are not the same thing.

A Few More Terms from the Advanced Repertoire

Members who have done reformer pilates for a long time encounter a wider repertoire over time. Some of these are:

Tendon stretch: An advanced footwork variation done with the toes on the footbar, targeting the Achilles tendon and calf muscles.
Semicircle: An advanced movement in which the spine draws a half circle while balancing on the footbar, testing balance and spinal mobility together.
Mermaid: A movement done sitting to the side that gives lateral trunk flexion and spinal lengthening; it usually appears in the section that combines flexibility and breath work.
Control balance: An advanced finishing movement, done on your back with the legs held in balance in the air, named for exactly the control and balance it requires.

These movements are not expected at the beginner level; they are mentioned only to show the richness of the basic repertoire.

Why Know These Terms?

Knowing the terms lets you understand your instructor right away in class and move without breaking the flow. If you also want to track your own progress, knowing which movements belong to which level gives you a reference point. Beginners are not expected to memorize these terms in the first few sessions; they settle in naturally with time and repetition.

Learning the Terms at O'Wellness Beytepe

In our Reformer Pilates studio in Yaka Beytepe, your instructor introduces the parts of the machine and the basic terms in your first session, so you adapt to class quickly. Our studio works with Balanced Body equipment in groups of at most 6-8 people per session, which leaves the instructor time to show everyone the terms and correct form. To reinforce the terms on the mat, you can also try the Mat Pilates class in the O'Soul studio. For general information about group classes, see our group classes page, and for weekly class times, our weekly schedule page.

Frequently asked questions

Do I need to memorize these terms?

No, your instructor explains each movement by demonstrating and describing it. The terms are learned naturally with time and repetition.

Why is the hundred so important?

Because it trains core activation and breath control together, it is considered one of the cornerstones of pilates; it appears in almost every session.

Are spring colors the same on every reformer?

No, they can vary by brand and model. Your instructor shows you the color code of the machine you use in the first session.

Is there a studio in Beytepe that teaches these terms as part of its classes?

Yes, in the Reformer Pilates studio at O'Wellness Beytepe, our instructors explain the terms and correct form step by step in every session.

My lower back sags during the long stretch; is that normal?

This is a common mistake; until core strength and shoulder stability reach a sufficient level, working with a kneeling modification is recommended. Let your instructor know.

Why are most of the terms in English?

Because Joseph Pilates' method spread worldwide with English terminology, these names have become standard in the industry. Even where Turkish equivalents exist, instructors usually prefer the original terms.

To learn reformer pilates terms in practice, fill in the information form and join our free trial session.

Reformer Pilates Glossary: Footwork, Hundred, Long Stretch and More