Strengthen Your Body, Mind, and Life

• Pilates helps you build core strength, improve flexibility, strengthen your mind, and reduce injury risk. 
• There are physical and mental benefits from mat pilates and reformer pilates.
• It’s considered safe and adaptable, but certain people should be careful before starting.

Ever wondered how some people seem to move with effortless grace and strength? For many, their secret weapon is Pilates, aka, a workout that’s transformed bodies and lives for over a century. More than just stretching on a mat, Pilates can wake up muscles you didn’t even know you had, helping you stand taller, move easier, and feel recharged.

At its core, Pilates is all about controlled, precise movements paired with intentional breathing. There are many ways to practice but the two most popular formats are: classic mat Pilates, which challenges you with gravity and your own body weight, and reformer Pilates, where springs and pulleys on a unique sliding machine add both resistance and support. Both styles offer accessible ways to build strength from within. 

And the results speak for themselves. “Adding consistent pilates to your fitness routine improves flexibility and strengthens muscles — even the smaller, deeper ones that traditional weight training often misses,” shared Carter Dandridge, Certified Stott Pilates instructor.  Whether you’re hoping to shake up your routine or looking for a smarter, more mindful way to stay fit, Pilates could be your ticket to a stronger, more connected you. Here are the reasons why we love Pilates, and what may happen when you do it regularly.

Why We Love Pilates

The advantages of a regular Pilates practice extend far beyond the studio. From improving your posture to boosting your mental clarity, here are some of the key ways your body transforms.

Builds Deep Core Strength

A strong core is more than just visible abs; it’s the bedrock of a healthy, functional body. Pilates is renowned for its emphasis on strengthening the core, which includes the deep abdominal muscles, back, hips, and pelvic floor. This creates a powerful internal support system for your entire body.

“Pilates builds deep core strength, which supports better posture and reduces the risk of injury. A strong core also enhances performance in everyday activities — from carrying groceries to playing sports — making movement more efficient and pain-free,” explained Jade Winter, Certified Pilates Instructor.

One study looked at the effects of three weekly classes for 8 weeks of mat Pilates versus equipment-based Pilates in 20 healthy women. Both types of Pilates significantly improved muscle mass, reduced body fat, and increased back muscle activity, with no major differences between the two methods.

Improves Posture and Alignment

Do you find yourself slouching at your desk? Pilates is an excellent way to counteract the effects of a sedentary lifestyle. By strengthening your core and increasing your body awareness, the practice naturally encourages better posture. You learn to lengthen your spine and align your body correctly, which can reduce strain on your neck and back.

“For anyone spending hours at a desk, it’s the ultimate antidote to poor posture. Reformer Pilates builds endurance, mobility, and control in a way that creates a resilient body from the inside out,” Winter shared.

One study showed that practicing certain types of Pilates can help reduce nonspecific chronic lower back pain. Another study showed practicing pilates was linked to improved posture scores for women.

Adding consistent pilates to your fitness routine improves flexibility and strengthens muscles — even the smaller, deeper ones that traditional weight training often misses.

– Carter Dandridge, Certified Stott Pilates instructor

Enhances Flexibility and Mobility

While Pilates builds strength, it also moves your joints through their full range of motion, which increases flexibility and improves overall mobility. This dual benefit of strengthening and stretching helps create long, lean muscles.

“Pilates engages muscles through controlled, low-impact movements, reducing injury risk and building strength while stretching continuously, so you are less likely to be sore,” Dandridge notes.

Strengthens the Mind-Body Connection

Pilates isn’t just a physical workout; it’s a practice in mindfulness. Each movement requires intense focus and concentration to ensure it is performed with precision and control. This focus on intentional movement forges a powerful link between your mind and muscles.

“Pilates uses precise movements that strengthen the mind-body connection, helping you engage the right muscles and get the most out of every workout,” per Dandridge. This heightened awareness carries over into other activities, improving your form and efficiency. Beyond the physical, this mindfulness has mental benefits, as Winter pointed out: “The mindful, breath-driven nature of Pilates helps calm the nervous system, increase focus, and leave you feeling refreshed and grounded after each session.”

Some data even suggests pilates may impact mental health. One study reviewed 46 trials with 5,719 participants to see how exercise helps with depression during and after pregnancy. Pilates was found to be the most effective, followed by yoga, aerobic exercise, and flexibility training. The best results came from doing about two 30-minute sessions per week for 12 weeks.

Supports Athletic Performance

Because Pilates helps correct muscular imbalances and strengthens the body as a whole, it serves as an excellent form of cross-training for athletes. It improves core stability, enhances movement efficiency, and increases body awareness, which can translate to better performance and fewer injuries on the field or court.

One study evaluated the effects of an 8-week Pilates program on 30 female volleyball players. The Pilates group showed significant improvements in knee function, movement patterns, and reduced landing errors, which are important for injury prevention. These results suggest that adding Pilates to athletic training can help female athletes improve performance and lower injury risk. Similar results were seen when fencers participated in a Pilates program twice a week for 8 weeks: those who practice Pilates experienced notable improvements in reaching distance, and they scored higher on tests that measure how well the body moves and functions. These tests included exercises like squats, lunges, shoulder stretches, leg raises, push-ups, and core stability movements, suggesting that Pilates can help improve balance and overall movement, which may enhance performance and lower the risk of injuries for adult female fencers.

Supports Injury Prevention and Rehabilitation

Because Pilates is low-impact and highly adaptable, it is often recommended for both preventing injuries and aiding in recovery. It corrects muscular imbalances, a common cause of injury, by strengthening weaker muscles and stretching tighter ones.

“Pilates is often used to support recovery from ACL injuries, ease chronic back pain, and strengthen weak or imbalanced areas of the body,” shared Laura Quinn, head trainer in pilates at ALO Wellness Club. It’s a safe way to rebuild strength without putting too much undue stress on the body.

Data supports this notion. A 24-week mat Pilates program was studied to see if it could improve balance in breast cancer survivors (BCS) undergoing hormone therapy. The study found that Pilates helped reduce body sway and improve stability, especially when standing still with eyes open. This suggests Pilates could be a simple, affordable way to improve balance and lower fall risk for BCS.

How Often Should You Do Pilates?

To experience the transformative benefits of Pilates, consistency is key. While any amount of movement is good for you, aiming for two sessions per week is a great goal for seeing changes in your strength, flexibility, and posture, shared Dandridge. This frequency allows your body to adapt and build muscle memory without overdoing it. “Pilates is the perfect complement to cardio and weight training,” added Dandridge.

However, the ideal frequency can depend on your fitness level and goals. “How often someone should practice Pilates really depends on their experience level. For beginners, starting with one class per week is a great way to build consistency, and from there you can gradually increase frequency,” explained Quinn. Listening to your body is crucial; even one dedicated session a week can make a difference.

Is Pilates Safe for Everyone?

One of the greatest attributes of Pilates is its adaptability. Exercises can be modified to accommodate various fitness levels, injuries, and health conditions, making it accessible to a wide range of people. Dandridge highlights this, stating, “The beauty of Pilates is that it is accessible to everyone. There are modifications for all conditions and limitations; it supports everything from rehab to athletic strength training.”

However, certain situations call for extra caution. If you have a pre-existing condition like osteoporosis, a herniated disc, or are pregnant, it’s important to take precautions. “If you’re pregnant or recovering from an injury, I recommend consulting your doctor and working with a certified instructor who can tailor the workout to your needs,” shared Winter. Similarly, individuals with specific bone density concerns should seek specialized instruction. “Individuals with osteoporosis should avoid participating in all-level Pilates classes, but they can still engage in Pilates in a more private setting or small group format with a qualified instructor,” says Lesley Logan, certified pilates instructor.

How to Get Started with Pilates

Ready to give it a try? Here are a few simple steps to begin your Pilates journey.

• Check Out Local Studios. Search for Pilates studios in your area. Many offer introductory classes or packages for new clients, which are a great way to try both mat and reformer sessions to see what you prefer.
• Try an Online Class. If you’d rather start at home, there are thousands of high-quality online Pilates classes available. Look for programs designed for beginners that focus on teaching you the foundational principles of breath, control, and alignment.
• Find a Certified Instructor. Whether in-person or online, learning from a certified instructor is crucial. A qualified teacher will ensure you are using proper form, which helps you get the most out of your workout and prevents injury.
• Start Slow. Don’t feel pressured to jump into an advanced class. Begin with the basics to build a strong foundation. Mastering the fundamentals is the key to progressing safely and effectively in your practice.

Our Expert Take

Pilates offers a unique blend of strengthening, stretching, and mindfulness that can reshape your body and calm your mind. From building a powerful core to improving your posture and flexibility, the benefits of a regular practice are extensive. “Beyond strengthening the core, Pilates builds upper and lower body strength and emphasizes the mind-body connection, which in turn enhances posture and flexibility,” shared Quinn.

Whether you’re an athlete looking to enhance performance, recovering from an injury, or simply seeking a sustainable way to move and feel better, Pilates provides a path to a more resilient and balanced body. If you’re ready to experience these benefits for yourself, find a local studio or an online beginner class to get started on your journey.