Reformer-based exercise classes have surged in popularity in recent years, attracting fitness enthusiasts with their low-impact, full-body conditioning benefits. To satisfy the rising demand, Life Time is debuting CTR (Core Tone Reform), its newest signature group training format that’s designed to transform both your strength and your body.

“CTR is a high-energy, low-impact athletic reformer workout designed for all fitness levels,” says Rob Glick, senior director of programming and innovation for Life Time. “Inspired by Pilates, this class blends the power of performance-based training with the precision and control of reformer movement. It’s rhythm-driven, empowering, and graceful. And it’s included for all members with a Life Time signature membership.”

To get a sense of what this class entails, we asked Glick to answer some common questions around the programming.

Life Time | Tell us more about this new class — how was CTR designed and what is the philosophy behind the training?

Rob Glick | CTR delivers an unparalleled experience for both body and mind. Using the power of the Pilates reformer (without the tower) the exercises are designed to help cultivate strength, flexibility, mobility, and total-body control through deliberate, purposeful movement. The reformer’s structure and resistance system allows for a wide variety of strength-building exercises while also enhancing core strength, posture, and body awareness.

Each session invites participants to embrace the muscle burn. CTR starts slow, emphasizing time under tension, control, form, and deep core connection. Then, we intentionally pick up the pace when and where it makes sense to challenge a wider range of muscle fibers. We find power in the pause and strength in the tiny, subtle muscles throughout our bodies. This transformative practice not only builds a strong, balanced physique but also fosters mental resilience, kinesthetic awareness, and refined proprioceptive control — which are all skills that benefit you far beyond the studio.

LT | Can you walk us through the structure of the class? What can someone expect to experience from beginning to end?

RG | Each CTR class begins with an introduction and equipment overview to ensure you’re confident and ready to use the reformer. From there, we move into a warm-up and then a series of movements to target the whole body. This sequence of class is broken down as follows:

• Core connection and glute activation: You’ll get your body ready to move with a focused warm-up that activates targeted muscle groups and helps improve neuromuscular engagement.
• Core series: We start from the center of the body, building strength from the inside out and from the core out while continuing to maintain a deep connection to the core throughout class.
• Forward-facing series: Facing forward on the reformer, this section includes lunges, core work, and upper-body movements — all synchronized with rhythm and purpose.
• Side-facing series: Facing sideways on the reformer, this section focuses on rotation, lateral strength, the inner and outer thighs, and spinal mobility — all with a purpose of enhancing stability and coordination.
• Back-facing series: Facing backward on the reformer, this section engages the back, arms, glutes, and core to target the posterior chain for total-body balance.
• Second side-facing series: In this section, you’ll switch to face the opposite side as you did in the first side-facing series to ensure symmetry and muscle balance.
• Core crusher: This high-intensity final sequence is core-focused and challenges your endurance, providing a feeling of accomplishment.
• Stretch, release, refine: A mindful recovery experience that combines breathwork, flexibility, and mobility work to restore the body. This closing phase helps you leave class feeling grounded, lengthened, and reconnected.

LT | How does CTR differ from traditional reformer Pilates?

RG | Although CTR incorporates some Pilates elements, traditional reformer Pilates emphasizes slow, controlled movements and classical sequencing. Traditional Pilates also incorporates the tower part of the reformer, which we do not use in CTR.

CTR involves more athletic, high-energy, and music-driven movement. It’s faster-paced and designed to deliver a fitness-forward experience that connects the core and tones the body, all on the reformer and all in one powerful session.

Every class is set to a carefully curated playlist that provides a high-vibe mood. Plus, at Life Time, Pilates sessions typically happen in small-group or private settings, and CTR involves a larger group class (depending on location, your class size might range from 13 to 20).

LT | I’ve never done a reformer class — I’m curious, but I’m also nervous. Why should I try CTR, and what advice do you have?

RG | You’re not alone! Many of our participants are new to the reformer, and CTR was designed to be welcoming and empowering from your very first class. If you’re new, I recommend arriving a few minutes early so the instructor can help you get set up on the reformer and answer any questions you have.

Don’t compare yourself to others. Move at your own pace and focus on your experience. The instructor will offer modifications and options to make each exercise easier or harder, as needed. It may take a few classes to feel fully comfortable, so give yourself time and space to learn. You’ll feel stronger after one class and even more empowered with each session.

If you’re nervous about using the reformer, you might consider taking a Pilates private or group class to build additional confidence and awareness on the equipment.

LT | How often do you recommend including a CTR class in your workout routine, and is the class designed to progress as you do?

RG | I recommend taking CTR two to three times per week as part of a balanced workout routine. CTR is designed to progress with you — each class builds on prior movement patterns with purposeful sequencing, allowing you to gain strength, mobility, and control over time. You’ll notice improved body awareness, core strength, and endurance with consistent practice. The more often you come to class, the more comfortable you’ll be and the more you’ll get out of the workout.

CTR also complements other Life Time training formats and classes. While formats like Alpha focus on power and strength, CTR refines movement, enhances posture, improves joint stability, and deepens core control. It bridges the gap between intensity and refinement, creating synergy across your weekly schedule for a balanced and sustainable fitness journey.

LT | Do I need to bring anything to class?

RG | Yes, you will need grip socks to wear on the reformer to help with your safety and comfort. These are mandatory to wear. Most LifeCafes offer them for sale, but they tend to sell out quickly, so I encourage remembering to bring a pair with you. And of course, bring water to stay hydrated.

LT | I’m ready! How can I sign up for a CTR class?

RG | CTR is currently available at select Life Time clubs: Lakeshore-Irvine in California; One Wall Street, Midtown, and Penn 1 in New York City; Evanston in Illinois; and Target Center and Eden Prairie in Minnesota. You can reserve your spot for class in the Life Time app.

Note: Due to high demand, members are limited to one CTR class per day per club. If you need to cancel your reservation, please do so 12 hours prior to class. Spots that are not claimed five minutes prior to class start will be offered to waitlisted members. A no-show fee may be applied to your club tab for missed reservations without proper cancellation. Fees vary by location.

5 Moves You’ll See in CTR

Here, Glick explains how to perform a handful of common CTR moves; Kristin Osborn, five-star ELI group fitness instructor at Life Time in Irvine, Calif., shows them in action.

1. Side Splits

“This exercise focuses on lower-body strength, hip stability, core control, and balance,” says Glick. “Keep your legs straight and distribute your weight evenly as you slowly open and close them with control using the carriage on the reformer.”

2. Lateral Lunges

“This dynamic lower-body exercise targets your glutes, quads, hamstrings, and thighs while also challenging your balance, core control, and hip mobility,” Glick explains. “Facing sideways, place your standing foot on the platform and your other foot on the carriage. Slowly glide your lunging leg to the side making sure to keep your chest lifted and hips square.”

3. Rear Lunges

“This is another lunge variation to challenge your balance and stability,” says Glick. “We’re mimicking traditional reverse lunges, but on the reformer. The moving carriage adds resistance and instability to deepen muscle engagement and control. Start with your front foot on the platform and back foot on the carriage. Then, slowly bend the front knee as the back leg glides backward. Press through your front heel to return the carriage to its starting place.”

4. Side-Facing Sequence

“This is an example of a sequence of moves you might see in our side-facing series,” Glick says. “We flow through a series of movements working the core and upper body, including torso rotation, a high elbow pull, triceps extension, bicep curl, and chest fly.”

5. Flying Lunge Sequence

“This is a slightly more advanced variation of lunges that challenge your control, balance, and coordination,” Glick explains. “With one foot on the floor and one on the carriage, you’ll lower down into a lunging position and come back up into a jumping or floating motion. In this video, we show some additional options for this move, including bringing the knee into both elbows and adding a pushup in between lunges.”

Low back pain has become increasingly common among adults, often stemming from poor posture, sedentary lifestyles, or muscle imbalances. Whether the discomfort is occasional or chronic, it can disrupt daily life and limit functionality. Pilates is a promising solution with its focus on core strength, flexibility, and balanced movement patterns.

“As a long-time Pilates instructor, I’ve seen countless clients turn to Pilates to help manage low back pain, and they often experience significant relief,” says Theresa Barone, director of Pilates at Life Time. “What’s exciting is that it’s not just about maintenance — over time, I’ve seen those with low back pain actually grow out of the pain and feel stronger and more in control of their bodies.”

We spoke with Barone about some common causes of non-specific low back pain, as well as effective Pilates strategies that can provide relief.

Common Causes of Low Back Pain

Non-specific low back pain can range from mild discomfort to severe, debilitating pain, according to Barone. Some common causes include the following:

• Prolonged sitting. Sitting for long periods can tighten the hip flexors, deactivate the glutes, shorten the hamstrings, and disengage the core — all of which can create stress in the lower back. “When you sit all day, your body compensates in ways that eventually lead to pain,” says Barone. “It creates a cycle of discomfort that’s hard to break without intervention.”
• Postural misalignment. An anterior pelvic tilt — often caused by tight iliopsoas muscles — pulls the lumbar spine forward and reduces space between the vertebrae, leading to compression and strain in the low back. “The iliopsoas muscles make up your hip flexors. When they’re tight, they pull the pelvis forward, like tipping a bucket,” explains Barone. “That forward tilt makes it harder to stabilize and move without pain.”
• Overexertion and improper movement patterns. Overtraining, using poor form during exercise, or lifting with incorrect mechanics can all contribute to or worsen back pain. “The body finds ways to compensate when movement isn’t efficient,” Barone says. “And those patterns build up over time, leading to wear, tear, and discomfort.”

Persistent low back pain can also take a toll beyond the physical. “When you hurt every day, you stop moving — and that affects your energy, your sleep, and your overall outlook,” says Barone. “You get into a cycle of stress and inactivity that can feel impossible to escape.”

But it’s not permanent. “There’s a way to break that cycle,” she continues. “In Pilates, we start with micro-movements to align and activate muscles that may not have fired in a long time. It’s gentle, specific, and safe — but it’s also progressive. You’ll gain strength, mobility, and confidence. Unlike other pain-relief modalities that focus only on restoring function, we go beyond that. The goal is to get you back to full movement and doing what you love.”

Why Pilates for Addressing Low Back Pain

Pilates focuses on balancing the body, strengthening weak muscles, and increasing flexibility. Unlike many general fitness programs, it helps correct the muscular imbalances that often underlie back pain.

“Pilates helps lengthen the lower back, activate the core, and align the pelvis,” Barone says. “We target ‘powerhouse’ muscles like the abs, inner thighs, and glutes — the ones that go unused when you’re sitting all day. By restoring balance, we reduce pain and improve how you move and feel every day.”

These are some of the key benefits of Pilates for low back pain:

• Strengthening the deep abdominal muscles that support the spine. Pilates trains the transverse abdominis — the deepest layer of the abdominal wall, often referred to as the body’s anatomical girdle. “We teach you to pull the muscle ‘in and up’ using a scooping action,” explains Barone. “That creates more space between the joints of your spine and relieves compression. Over time, this engagement becomes unconscious — something your body does on its own to support you all day.”
• Promoting neutral pelvis and spinal alignment. A neutral pelvis provides the strongest and most stable base for movement. “If your pelvis is tilted too far forward, it leads to tightness and weakness in other areas,” says Barone. “One of the first things we work on is finding neutral. When you move from that position, you’ll feel more supported and less strain in your low back.”
• Enhancing body awareness. Pilates uses props, verbal cues, and hands-on feedback to deepen your connection with how you move. “Props can help isolate or activate specific muscles, and imagery-based cues help clients make the right connections,” Barone says. “A tactile cue — like a gentle hand placement — can have a longer-lasting effect than words alone. These tools empower clients to take what they’ve learned in the studio and apply it in everyday life.”

“The ultimate goal is for you to not only experience these benefits during class but to carry the awareness and techniques into your daily routine,” she adds. “That’s where lasting change happens.”

3 Pilates Exercises for Low Back Pain Relief

Barone recommends these foundational movements to start relieving low back pain:

1. Clockwork

“This exercise promotes awareness and control of your pelvic positioning, which supports your low back,” says Barone. “Finding even weight distribution in your pelvis helps you identify a neutral pelvis position, which is essential for relieving low back tension.”

• Start by lying down on your back with your knees bent and feet flat on the floor.
• Think of your pelvis as a clock: Tilt it forward to 12 o’clock (toward your belly button), then back to 6 o’clock (toward your pubic bone) while maintaining balanced contact at three points: your sacrum and both sides of your pelvis, or what we call the “pelvic triangle.”
• Focus on isolating your pelvis and keep your legs and upper body relaxed.
• Perform five to 10 gentle tilts to explore and find that balanced midpoint.

2. Iso Abs

“This simple move activates the transverse abdominis, which can help stabilize your lower back,” Barone explains. “This is a great exercise to begin a Pilates session or prep your core for other workouts.”

• Lie on your back and place your hands on your thighs.
• Gently press your hands and thighs into each other while pulling your belly button up and in toward your spine.
• Engaging deep core support, hold for a few seconds before returning to a neutral position.
• Repeat 3 to 5 times.

3. Bridging

“This classic Pilates move strengthens the glutes and promotes pelvic stability, which are all important for reducing lower back pain,” says Barone.

• Start by lying on your back with knees bent and your feet flat and hip-width apart.
• Tilt the pelvis to imprint the low back on the floor below you, then lift your hips slowly, keeping your tailbone slightly tucked and your ribs drawn in. If you feel it in your low back, your pelvis might be tilted too far or your ribs might be flaring.
• Press through the “triangle” of your foot (big toe, pinky toe, and heel) and aim to fully engage (squeeze) your glutes to protect your spine.
• Return to the starting position slowly and carefully.
• Repeat five to 10 times.

How to Make Pilates Part of Your Routine

Pilates can be a powerful complement to any health and fitness routine, and practicing these foundational exercises before your workouts can improve alignment and reduce your risk of pain or injury.

If you’re interested in exploring Pilates further, Barone suggests beginning with a private Intro to Pilates session at Life Time. “A skilled instructor will assess your unique needs and develop a personalized plan to help you relieve discomfort and build strength,” she says. “You’ll get feedback that’s specific to your body — and that’s how you make real progress.” (Learn more: “Everything to Know About Pilates at Life Time”.)

On-demand fitness classes offer the freedom to stay active on your own terms, whether you’re traveling, short on time, or simply prefer to exercise in your own space. Each week in the Life Time app, you’ll find new classes — led by some of Life Time’s top instructors — that are aimed at helping you build strength, elevate your cardio, recover, and more.

“Our classes range in both area of focus and time, with options spanning from 10 to 45 minutes, so you can decide what your body needs on a given day,” says Jayme Zylstra, executive producer of digital programming, as well as a fitness instructor for Life Time. “You can stack shorter classes together or choose a warm-up or cool-down video to do before or after your workout. There’s really something for everyone, and you can take your favorite classes with you wherever you go.”

For inspiration to get started, we asked Zylstra to suggest a few classes that are good for people at all fitness levels to try.

1. MAXOUT Upper Body With Mary

Category: Strength
Length: 30 minutes
Equipment needed: Medium and heavy dumbbells

Organized in challenging blocks of exercise, this class is designed to strengthen your core, back, chest, shoulders, biceps, and triceps.

Take the class in the app: “Strength Classes”

5. ARORA Strength With Jayme

Category: Active aging
Length: 15 minutes
Equipment needed: Chair

This class combines functional training and neuroplasticity drills to improve strength and cognitive health. The exercises are performed from a chair.

Take the class in the app: “Cardio Classes”

The Moves

  Hundreds  •  Leg Circles  •  Single-Leg Stretch  •  Spinal Articulation  •  Shoulder Bridge  •  Side Plank
•   Wall Sit + 3 Variations  •  Hip Extension

Both reformer and mat Pilates can help you improve your strength and mobility, but each has its unique benefits — and limitations. The reformer and other Pilates exercise machines provide support and reduce pressure at your joints, but most people don’t have access to this equipment at home. Mat Pilates is more accessible, but it can be harder to execute exercises with good form when your body is not anchored by an apparatus.

Wall Pilates offers the best of both worlds. It provides support for your body anywhere, anytime, says Agnieszka Karasek, a Life Time Pilates instruc­tor based in Roseville, Calif.

“Every exercise that you can do on a mat, you can do on a wall. And the wall can give you support similar to the reformer, ensuring that you do the exercises correctly,” she says.

The Pilates system trains you to anchor and move from your core, says Karasek. Because of this, she notes, Pilates is especially beneficial for athletes. “For example, if you’re a soccer player, you’re kicking from your core; you’re not just kicking with your legs.”

To enjoy the benefits of Pilates, technique is key. “The better control you have, the better your alignment, the better the results,” she says. “Pilates is about controlling the movements — it’s like slow-motion gymnastics.”

The following 15-minute wall-Pilates workout, designed by Karasek, is gentle enough to do every day, and all you need is a mat and a wall. Perform the exercises in order, because they gradually become more challenging and functional.

The Workout

Hundreds

Inhale for five arm pumps, then exhale for five arm pumps for a cycle of 10 full breaths.

Leg Circles

Perform five to eight circles in a counterclockwise position before switching directions.
Repeat on the opposite side.

Single-Leg Stretch

Alternate sides for a total of six reps on each side.

Spinal Articulation

Repeat four to six times.

Shoulder Bridge

Perform four to six times.

Side Plank

Perform five reps, then switch sides

Wall Sit

Breathe and hold this position for as long as you can with good form.

Wall Sit Variations

To make the Wall Sit more challenging, try one of these variations:

Option 1) Once in the squat position, place your elbows on the wall at shoulder height and bring the backs of your hands toward the wall. Breathe and hold this position for as long as you can with good form.

Option 2) From the squat position and with your elbows on the wall at shoulder height and the backs of your hands toward the wall, hinge at the elbow to draw your palm toward the wall on one side at a time for a total of five reps on each side.

Option 3) Starting in a squat position with triceps pressed against the wall, lift one leg off the floor and straighten it in front of you while you also extend the same-side arm out in front of you. Hold for three breaths, then switch sides.

Hip Extension

Hold for three breaths and perform on the opposite side.

Improved posture. Better balance. Stronger core. These are just a few of the benefits of barre, an exercise format that has grown in popularity over the last decade. Instructors like Lillian Davis, studio leader and barre instructor at Life Time in Mason, Ohio, tout the many advantages of this format, including its low barrier to entry.

“Unlike other classes and formats that increase muscular strength, barre can be less intimidating because we do not use equipment like heavy dumbbells or barbells,” says Davis (@lillian.k.davis). “Barre is a full-body, low-impact workout that uses small isometric movements to target the deeper muscles and focus on strength and flexibility. It is a great addition for anyone of any fitness level or ability to add to their workout routine.

“Since barre focuses on small, isometric movements, we’re working muscles that you may not be targeting in other classes or programs,” she adds. “These exercises contribute to increased mobility and range of motion that are beneficial in your everyday life.”

To get an idea of what barre is like at Life Time, we asked Davis to demonstrate five exercises commonly performed in Life Barre classes.

1. Chair Pose Plié with Relevé

“Plié and relevé are ballet terms,” Davis explains. “A plié involves bending your knees into a squat position, and relevé involves lifting your heels so you’re standing on your toes. This move targets the glutes, inner thighs, hamstrings, core, ankles, and feet.”

• Start with your feet parallel and together, with both your hands resting on the bar.
• Grasp the bar as you start to lower into a seated position (plié), driving your knees toward the bar while squeezing your thighs together.
• At the bottom of your plié, lift both heels, then lower them back down (relevé).
• Return to your starting position by engaging your quads (the tops of your legs); avoid pulling yourself back up with your arms.
• Repeat as directed by your barre instructor.

2. First Position Plié

“First position in ballet involves standing with your heels together and toes turned slightly outward,” says Davis. “When you squat down in this position, you’ll work your glutes, hamstrings, core, ankles, and feet.”

• Start with your feet in first position with both hands placed gently on top of the bar. Relevé so your heels are lifted off the ground.
• Lower your tailbone toward your heels while focusing on making a diamond shape with your legs.
• When you’re at your lowest point, without compromising your upright position, slowly stand back up. Keep your heels raised throughout the entire movement.
• Note: Keep your weight in your legs and be sure not to pull on the bar.
• Repeat as directed by your barre instructor.

3. Wide Second Position Plié

“In ballet, second position refers to standing with your feet a little wider than hip width apart with your toes turned out,” says Davis. “In this position, you’ll feel the squat working slightly different parts of your glutes, hamstrings, core, ankles, and feet.”

• Start in second position with one side facing the bar. Rest the hand closest to the bar on top of the bar.
• Tuck your tailbone under as you lower into a squat. Focus on keeping your tailbone tucked and your shoulders directly over your hips.
• Slowly stand back up, still keeping your tailbone tucked and chest tall.
• As you reach the top, go into a relevé, rising onto your toes.
• Make it harder (optional): Engage your free arm as you move. Lower it as you squat down, then raise it over your head as you come back up.
• Repeat as directed by your barre instructor.

4. Water Ski Pulse

“This move is called the ‘water ski’ because the shape your body takes looks similar to that of a water skier (leaning back as they’re being pulled),” Davis explains. “As you hold this position and pulse at the bar, you’ll be working your glutes, quads, and arms.”

• Start with your feet in first position with both hands placed gently on top of the bar. Relevé so your heels are lifted off the ground.
• Lower your tailbone toward your heels while focusing on making a diamond shape with your legs.
• When you’re at your lowest point, without compromising your upright position, slowly stand back up. Keep your heels raised throughout the entire movement.
• Note: Keep your weight in your legs and be sure not to pull on the bar.
• Repeat as directed by your barre instructor.

5. Attitude Leg Lift

“This is another lower-body exercise you might see in Life Barre,” says Davis. “Here we’re working the inner thighs and quads.”

• Start in first position with one side facing the bar. Place the forearm of your arm closest to the bar on top of it.
• Step your leg that’s farthest from the bar out in front of you, then turn your knee slightly out so your inner thigh is facing up.
• Keeping slight bend in your knee and toes pointed, slowly lift your leg up and then lower it back down. Move slow and with control.
• Repeat as directed by your barre instructor.

Life Time offers four different Life Barre classes — to learn more and see which classes may be right for you, check out: “Which Barre Class Is Right For You?”