How to do reformer Pilates at home with a set of £2.99 sliders...

I’m a personal trainer - these 5 at-home core slider exercises mimic reformer Pilates (1)

WITH a celebrity following that includes Selena Gomez, Harry Styles and Margot Robbie, it’s easy why reformer Pilates is one of the most popular forms of exercise in 2025.

It works the whole body but is low impact, relying on slow, controlled movements to build strength – particularly core strength – while boosting flexibility, balance and coordination.

Personal trainer holding two pink slider discs. — Personal trainer Sarah Campus says you can use sliders to mimic reformer Pilates

Cristiano Ronaldo doing Pilates. — Cristiano Ronaldo using the straps on his reformer bed

Selena Gomez doing Pilates. — Selena Gomez in action during a reformer Pilates class

Unlike traditional Pilates, done on a mat, reformer classes are done on a machine which consists of a sliding carriage, springs, pulleys, straps and an adjustable foot bar.

As you might expect with complicated equipment and a showbiz following, classes ain’t cheap.

For one 50-minute session, you’ll typically have to part with upwards of £25.

And forget it if you want to install a machine at home.

These can set you back thousands of pounds, while also taking up a considerable chunk of floor space.

So, how can you replicate a reformer machine in other ways from the comfort of your living room?

Sliders! These double-sided circular discs are made to slide on hardwood floors and even carpets.

They allow for smooth, controlled movements that challenge your core, as well as all the other muscles in your body.

Personal trainer Sarah Campus, founder of LDN MUMS FITNESS, tells Sun Health: “Placed either underneath your feet or hands, sliders fire up your core muscles.

“They test your balance and stability as you slide your hands and feet on the ground.

How to do reformer Pilates at home with just two flannels and a rolling pin

“Every core muscle is worked with these, much like on a reformer machine.”;

She adds: “Sliders also test your balance and stability, switching on all the muscles in your body.”;

Plus, sliders are far cheaper than a reformer machine – available for under a tenner – and they take up as much space as a dinner plate!

You can pick up a set from Mirafit for just £7.95, spend £10 at Myprotein, or get some for as little as £2.99 from Net World Sports.

Two Mira Fit core sliders. — You can buy a set of sliders from Mirafit for £7.95

Person performing a leg exercise using sliding discs. — They are also available from Myprotein for £10

Want to tone up at home for less than the cost of a Friday night takeaway?

Sarah has put together a slider workout that will burn your core like never before, just like a reformer Pilates class.

She recommends doing 20 to 30 seconds of each exercise, or 12 to 15 reps, resting for 30 seconds, then repeating the exercise three to five times.

1. Slider mountain climbers

Woman performing core-strengthening slider exercise. — Place the discs under your feet and perform mountain climbers

“THESE replicate reformer plank-to-knee tucks, engaging the core while moving the legs in a controlled motion,”; Sarah says.

Start in a high plank position with your feet on the sliders and core engaged.

Drive one knee towards your chest, keeping your hips stable.

Quickly switch legs, sliding the other knee forward.

Continue alternating at a steady or fast pace, making sure your shoulders stay directly above your hands.

2. Slider pike

Woman performing a core-strengthening slider exercise. — Next, try a spider pike, by starting in a plank position

Woman performing core-strengthening slider exercises. — Lift your hips to the ceiling so you're in an upside down V shape

TARGET your abs and shoulders with this move.

Start in a plank position with your feet on the sliders.

Engage your core and lift your hips towards the ceiling so you end up in an upside down V shape.

Slowly return to plank, keeping your core and body under control.

3. Slider lunges

Woman performing core-strengthening exercise on sliders. — Stand tall with a slider under one foot

LUNGES are a popular move on a reformer machine.

When done correctly, they not only test your balance but work your quads, hamstrings and glutes too.

Stand tall with one foot on a slider and the other planted firmly on the floor.

Keep your core engaged and your hands on your hips or in front of you for balance.

Slowly slide the foot on the slider back.

Bend the standing leg to 90 degrees, keeping the knee aligned with your ankle.

Return to normal by sliding your back foot to the start. Repeat on the other side.

I tested a set of sliders - the burn was instant

How to do reformer Pilates at home with a set of £2.99 sliders – and the best way to get defined abs 10

By Lucy Gornall, health writer and personal trainer

THESE circular discs from Les Mills (£19) add extra instability to your core workouts when you place them under your hands or feet.

This means your core has to fire up more than usual to keep you balanced and in control.

Sliders literally slide over most types of floor. The foamy side is made for wood or tiled floors and the wooden side works on carpet. Just flip the slider over to the appropriate side and voila!

I started off simply with mountain climbers, stepping my feet onto the sliders and sliding my feet up towards my chest, one by one. Honestly, the core activation is instant.

Imagine that feeling in your abs when you’ve done 20 crunches. It’s that, but straight away.

I also did double knee tucks in a plank position, as well as plank pikes – driving my hips up as my feet slid towards my chest, creating an upside down ‘v’ shape.

The beauty of sliders is that you can use them for so many moves. In fact, they’re a bit reformer Pilates-esque as the controlled sliding motion is similar to the feeling on a reformer machine.

These are also made of bamboo, so they’re eco-friendly too. And they’re great for throwing in your suitcase when you go away, should you ever wish to stay active on holiday.

I love these sliders. And for me, they offer the most bang for buck; they’re versatile, light, easy to move around and pack away, and they really do work your core.

4. Slider high plank reach

START in a high plank position.

Place both hands on the sliders with your wrists stacked under your shoulders.

Keep your core engaged, spine neutral and legs extended straight behind you.

Reach one arm forwards. Slowly slide one hand forwards while keeping the other hand stable.

Maintain a strong core to prevent hips from shifting or sagging.

5. Slider arm circles

BEGIN in a high plank with your hands on the sliders.

Slowly slide one hand forward in a circular motion while keeping the other arm stable.

Return to the starting position and repeat on the other side.

Make sure you move slowly through this move.

Why can’t I see my abs?

DOING your core exercises religiously but not seeing any results? A layer of fat might be disguising all your hard work.

Sarah explains that the saying, “Abs are made in the kitchen”;, is true.

“For a lot of us, regularly eating unhealthy foods can make it harder to burn off fat from our tummy,”; she says.

“Eating a mostly wholefood diet is the best way to gradually reduce fat from your tummy.

“Think whole grains, lean protein, such as chicken, beef, eggs, fish and tofu, healthy fats, such as nuts and avocados, and lots of colourful fruit and vegetables.”;

But, she adds that there’s more to core exercises than just visible abs.

“A strong core literally helps you to move more comfortably,”; Sarah adds.

“It helps with posture and if you’re a gym-goer, it helps maintain good form as you run, lift weights and even cycle.”;