6 Benefits of Pilates That Go Way Beyond Core Strength

And who can blame them? It’s low-impact, works your entire body, and can improve the way you move on a daily basis. Imagine a day when picking up your Amazon package doesn’t put on a strain on your lower back and an hour of yard work doesn’t end lying in pain on the couch.

“Pilates stands alone with its versatility, and I often tell people that it’s like the Swiss Army Knife of cross-training—it improves pretty much everything,” Jade Winter, director and co-founder of Studio Pilates International, tells Well+Good. “Whether you’re training for a sport, looking to take your fitness to the next level, or just want to move better in everyday life, Pilates offers profound and lasting benefits in functional strength.”

What is Pilates?

Pilates is a type of exercise that involves non-complex, controlled movements—typically on a mat or reformer—to improve strength, flexibility, and mobility. Created by Joseph Pilates in the 1920s, Pilates was originally designed to help dancers recover from injury. Over time, it has evolved and undergone numerous modifications. In most studios you will come across these six types of Pilates:

1. Classical

This is the traditional method associated with Joseph Pilates. Also known as contrology, classical Pilates follows a traditional structure and movement sequence that incorporates apparatus and mat work.

2. Contemporary

Maintaining core elements from classical teachings, contemporary Pilates utilizes modern research and equipment to create new exercises and challenge the body in different ways. For instance, you might use props like Pilates rings, small exercise balls, resistance bands, and foam rollers for an added challenge during contemporary Pilates classes, according to PowerPilates.

3. Mat

As the name suggests, this variation of Pilates is done on a mat. Mat Pilates focuses on using your body weight to create resistance and build strength.

4. Reformer

This type of Pilates uses a reformer, which has a sliding carriage that rolls back and forth within a frame. The reformer is intended to assist with movement and also provide an extra level of resistance to increase strength and flexibility.

5. Stott

Developed by ballerina Moira Merrithew, Stott Pilates is based on rehabilitation techniques and alleviating neck and back tension. What sets this type of Pilates apart is keeping your lower back off the floor during the workout. This allows you to maintain a natural spinal curve.

6. Winsor

Named after Pilates instructor Mari Winsor, this workout is shorter and more intense to get more bang for your buck.

Pilates vs. yoga: What's the difference?

While Pilates and yoga share several similarities, there are three key differences that set them apart.

1. Focus

Both practices emphasize flexibility and balance, but yoga is rooted in meditation and promoting relaxation. “Yoga balances physical and spiritual practices to promote a sense of harmony between the mind, body, and spirit,” says Nat Puangkaew, FIT Pilates mat master trainer at Fit Athletic Club. “It’s often more meditative and aims to reduce stress and improve overall well-being.”

Pilates is all about developing body awareness, and “focuses more on building core strength, improving posture, and controlled, precise movements,” Puangkaew says. “It aims at developing overall muscular strength and endurance, particularly in the abdomen and back.”

2. Breathing

Breathing in yoga, also known as Pranayama, is often deep and slow, used to bring your mind and body into balance. Breathing in Pilates is more structured, with an emphasis on inhaling through your nose and exhaling through your mouth, Puangkaew says.

3. Equipment

Yoga only requires a mat and uses occasional props, like blocks, that provide additional support. You can do Pilates on a mat, but “it often incorporates specialized equipment, such as the Reformer, Cadillac, and Wunda Chair, or props such as a Pilates ring, resistance band, and Pilates ball, to add resistance and challenge,” Puangkaew says.

Pilates benefits

1. It increases core strength

All Pilates movements revolve around your core. Consistently incorporating Pilates into your fitness routine will improve your core strength and function, according to Puangkaew. That's because The Pilates breath pattern encourages the engagement of the deep stabilizers of the torso, according to Puangkaew.

“This involves activation of the transversus abdominis [deep abs muscle] and obliques [side abs]. Simultaneous engagement of the pelvic floor and the multifidus [deep back muscle] with the transversus abdominis is encouraged during both the inhale and exhale,” Puangkaew says.

2. It improves balance

In every single Pilates move, there's an element of balance involved. "Any time you're trying to center your body and align your muscles correctly, you're going to be dealing with balance," says Aaron Alexander, movement coach and author of The Align Method. He adds that "stability is balance," and that's one of the main components of Pilates.

Pilates can also improve postural balance in older adults, according to a 2020 meta-analysis¹ in Complementary Therapies in Medicine. One of the foundational principles of Pilates is body alignment, with all movements working together to achieve balance in the body.

3. It reduces pain

With age, it’s common to experience more frequent aches and pains in the muscles and joints. According to a 2022 systematic review² in Musculoskeletal Care that examined the effects of Pilates among people ages 50 and older with musculoskeletal conditions, there was a notable reduction in overall pain and disability. Researchers found improvements in back pain, osteoporosis, and knee osteoarthritis.

When it comes to back pain specifically, with all of the body-lengthening movements done in Pilates, your spine gets decompressed, which is especially beneficial if you're hunched over (with a compressed spine) all day long. It's also working on your hip stability and lower back support, says Rebecca Lubart, Pilates pro and founder of Dynamic Body Pilates.

4. It boosts cardiorespiratory fitness

Your endurance is measured by VO2 max, which shows how much oxygen your body takes in during exercise. According to a 2019 systematic review³ in the Journal of Clinical Medicine, Pilates can improve your baseline VO2 max level and cardiorespiratory fitness.

5. It benefits posture

Since Pilates is all about lengthening and connecting to your muscles, one of the main benefits of that is getting a better posture. "You build awareness of how to find postural support with your muscles, not just to reverse slouching," Lubart says. "An increased understanding and awareness of how you hold your body plays a big role in this as well." In Pilates you learn about correct positioning of the spine and how to support yourself with your legs, glutes, and core.

6. It increases flexibility

Another benefit of working your muscles through their full range of motion? Flexibility. "Pilates does a good job with flexibility training because of its focus on integrity and integration of the muscles," Alexander says. Lubart adds that it's an added perk because of all the stretching in Pilates and stability work. "The tight muscles you're used to feeling are able to let go," she explains of practicing Pilates.

7. It betters your performance in other workouts

If you practice Pilates on the reg, trainers say it'll do you a favor in all of the other movements and workouts that you do. "Pilates is a very helpful supplement for most any activity, since it brings more awareness into your midsection and to those more postural movement patterns," according to Alexander, who says that your midsection is the "hub" of your body mechanics. "If your midsection is off, the rest of your body can be off, and Pilates does a really good job of tying all of your muscles together," he says.

Who is Pilates best for?

Most people of all ages and fitness levels can benefit from this practice. “Pilates is suitable for anyone from ages 10 to 100,” Puangkaew says. “While Pilates is generally safe and beneficial for many people, there are certain individuals who should either avoid Pilates or consult a healthcare professional before starting.”

If you have an injury or a chronic health condition, it’s important to consult with your doctor to get medical clearance before starting any exercise program, including Pilates, adds Nicole Hernandez, a nationally certified Pilates teacher and co-founder of Pilates Pros of SoFlo. With that being said, healthy individuals should check in with their docs before starting a Pilates routine, too, just to be safe.

Tips to get started with a Pilates practice

1. Begin with 2 to 3 classes a week

Starting a new fitness routine can be daunting, which is why it’s essential to find a space that makes you feel at home. “To start your Pilates journey, I recommend finding a studio that feels right for you and committing to two to three classes a week,” Winter says. “It’s important to establish consistency so you can really see the benefits.”

Hernandez agrees: “Two or three classes a week is great, but honestly, it truly depends on you. If you can only take one class a week, that’s pretty awesome, too,” she says. “I think the most important thing is to find movement you enjoy so you can keep coming back to it.”

2. Try out different classes

With so many variations of Pilates, you’ll have to test them out to figure out what type of classes you prefer. “Notice which instructors you gravitate toward,” Hernandez says. “Finding instructors with teaching styles you like is key.”

3. Take rest and recovery days

As you become more comfortable, you can increase to three to five classes per week, according to Puangkaew. “Consistency is key, but it’s important to allow time for recovery between sessions, especially if you’re new to Pilates exercises or feeling sore. Regular practice, combined with rest, helps improve your overall fitness and body awareness.”

Do some Pilates for yourself with this at-home workout, below: