9 Benefits of Pilates That Make It Worth the Hype

If you’ve ever looked over the class menu at a gym, you’ve probably heard of Pilates. This low-impact workout is popular for its ability to strengthen the core, resulting in a host of benefits. 

Pilates is as versatile as it is effective. So almost anyone can incorporate the Pilates method into their wellness routine. And the benefits of a Pilates workout can serve everyone from fitness enthusiasts to older adults with mobility issues. 

What is Pilates? 

Pilates is a low-impact exercise that uses controlled movements to strengthen core muscles. Fitness trainer Joseph Pilates created the method in the 1920s.

Today, you can practice Pilates on a mat or a reformer. Mat Pilates includes resistance training with just your body weight. Some classes also include equipment like weights or bands.

Reformer Pilates uses a machine to create resistance. The reformer has a sliding platform that moves back and forth inside a frame. There are pulleys on one end and springs on the other. You can adjust the springs to change the resistance. The reformer helps isolate and lengthen muscles to build strength or increase flexibility. Reformer Pilates is particularly low impact and easy on the joints.

What are the benefits of Pilates? 

Pilates is accessible and customizable. And it can help improve your physical fitness and your overall health. The science-backed benefits of Pilates can add something to every lifestyle. Here are nine good reasons to add Pilates to your workout routine.

1. Strengthens your muscles, especially the core 

There's a reason Pilates is known as a core strengthener. Controlled, repetitive movements engage core muscles, such as the abdominals, hip flexors, and glutes. A strong core can help improve your posture, balance, and mobility. 

But while it emphasizes the core or "powerhouse," Pilates is actually a total-body fitness method. One study tested mat and reformer Pilates in active older women. Both styles improved upper- and lower-body strength, endurance, and flexibility. 

2. Promotes a mind-body connection

Mindfulness is the practice of being present in the moment and tuning in to what's happening around you. Body awareness is the knowledge of your body as it moves and interacts with the world. Mindfulness can help you develop stronger body awareness so that you can move more carefully and confidently.

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There are different ways to practice mindfulness, like meditation or deep breathing. And some forms of exercise, such as barre, Pilates, and yoga, can help cultivate mindfulness, too. Pilates encourages you to focus on your breathing as you make slow, precise movements. In doing so, it may enhance mindfulness and a mind-body connection. But there's a need for more research to compare these results to other forms of exercise. 

3. Increases flexibility

With Pilates, you complete active movements and stretches that lengthen your muscles. And it's been shown to increase flexibility. Flexibility allows you to lengthen your muscles through a painless range of motion, which is helpful for daily activities like bending down to put on socks or reaching overhead to grab something from a shelf. 

4. Improves balance 

Static and dynamic balance keeps you on your feet during everyday activities like standing, sitting, or running. Maintaining good balance can reduce the risk of falls and may even be associated with longer lifespans.

One out of five falls by older adults leads to serious injury. So boosting balance and stability can help you stay healthy and injury free as you age. Pilates is one way to do that. Research suggests that it can improve balance and prevent falls in older adults. 

Balance is also an important part of injury prevention for athletes. And there's evidence that Pilates can also improve balance in younger athletes. 

5. Supports mobility 

Practicing Pilates might lead to better mobility, making it easier to perform daily tasks, stay fit, and remain independent as you age. And it might be beneficial for older adults. One study found that women over 60 had better agility and functional mobility after 8 weeks of mat Pilates. Another concluded that Pilates could reduce falls by improving mobility, posture, and balance.

6. Corrects posture

Bad posture can lead to back and neck pain, headaches, and poor breathing. So finding exercises to improve posture might help you feel better day to day. And Pilates fits the bill. 

The Pilates method promotes body awareness and engages key postural muscles in the lower back, hips, and stomach. This may help correct your posture. A study also found that Pilates training helped keep the head and pelvis aligned. 

7. Reduces chronic pain

An estimated 20.4% of adults in the U.S. live with chronic pain. Many people turn to medicine and therapy to deal with chronic pain. But some alternatives might help too. Pilates, for example, could be a good option for people with low back pain. 

According to a review, Pilates may reduce chronic low back pain and improve function. However, other exercises may be more effective at targeting low back pain. And more research is needed to define which Pilates exercises are the most helpful. 

8. Boosts athletic performance

The Pilates method could boost your athletic performance by strengthening your core. In one study, runners who participated in Pilates training improved their 5-km run performance. Another small study examined the effects of Pilates on badminton players. Players who participated in Pilates training had better balance, agility, coordination, and lower limb strength.

9. Helps you recover from injuries

Pilates might help you recover from certain injuries, too. It has been used in ACL injury recovery. And it could be a rehabilitation tool for conditions like multiple sclerosis, chronic neck pain, and hypertension. 

But there's a need for more research to understand how Pilates can help with injury recovery. Talk to your healthcare provider to decide whether the Pilates method is suitable for your recovery plan. 

Who should try Pilates? 

The Pilates method is versatile and low impact. So it's a great exercise for all fitness levels, from athletes to older adults. 

Although there are many online resources for learning Pilates, in-person classes are an excellent place to start. Trained instructors can help you learn the proper technique. And if you want to take reformer Pilates, you'll need to find a studio. You can look for Pilates classes at your local gym, community center, or fitness studio. 

You can try practicing Pilates two to three times a week to get the most out of the exercise. But doing Pilates once a week is worthwhile, too. And as long as you alternate routines, there's nothing wrong with practicing every day. The key is to be consistent when you start. You may need to practice regularly for 4 to 6 weeks before seeing results.  

While the Pilates method is generally safe, it's always a good idea to talk to your healthcare provider before you begin, especially if you have any underlying injuries. 

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Written by:

Katrina Eresman

Katrina Eresman is a freelance writer and musician based in Cincinnati. For the past 5 years, she has written about fitness, physical therapy, and the importance of staying active.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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