Any fitness pro will tell you: Flexibility and mobility are the cornerstones of a longevity-focused fitness routine. But rather than resigning yourself to the static stretching and drills that will earn you this combination of fitness skills, you can try Pilates—aka, the full package of strength, flexibility, and mobility. 

“Pilates is a series of low-impact, core-based exercises that move your body with control through all ranges of motions focusing heavily on breathwork and pelvic floor,” explains  Peloton instructor Rebecca Kennedy. Each exercise in Pilates corresponds with an inhale or an exhale, which promotes muscle relaxation while engaging your core. “We are simultaneously promoting both the stretch and mobility of muscles and joints in almost every exercise. Since Pilates exercises move slow there is plenty of time for the stretch to be held while finding deeper ranges of motion,” says Rebecca. 

Not entirely clear on the difference between flexibility and mobility? While the two go together, they’re still distinct physical skills. “Flexibility is the ability of a muscle to passively stretch and lengthen unrestricted throughout a range of motion, whereas mobility is the ability of a joint to move unrestricted in a full range of motion,” explains Rebecca. 

While almost every Pilates move ticks the two boxes of mobility and flexibility, below, Rebecca explains the distinct ways Pilates improves flexibility and mobility. Plus, her five go-to Pilates moves for developing both of these modalities. 

How Pilates Helps Improve Flexibility and Mobility

Before you jump into a Peloton Pilates class, here are three specific ways this workout boosts your flexibility and mobility. 

Pilates Balances Strength and Flexibility

“Flexibility alone is not entirely helpful as it can lead to injury if the muscle is not strong throughout all the phases of an exercise,” says Rebecca. Pilates increases both strength and flexibility so that when you perform moves like squats or deadlifts, you can move through the full range of motion without compromising your form. 

Pilates May Make You Less Prone to Injury

Yet another benefit of balancing your mobility and flexibility is that you may be less prone to injuries. “When performing any exercise within a class we are strengthening muscles while maintaining a lengthened or stretched position helping to make us more resilient and avoid injury,” says Rebecca. “For example, when we deadlift, we want to have some hamstring and back flexibility, but we need strength when the muscle is stretched to avoid injury and to maximize our progress.”

Pilates Can Help Ease Mental Tension

Like many activities, Pilates has been shown to reduce negative mental health outcomes, which, in turn, may help you focus on the sensations in your body. As a result, you may be able to zone in more as you work your muscles during Pilates. 

5 Pilates Moves for Flexibility 

Ready to jump in and try these flexibility and mobility moves for yourself? Check out five of Rebecca’s preferred Pilates moves below. 

Mermaid

Rebecca recommends the mermaid to promote mobility of the spine by requiring both lateral flexion and rotation. 

Roll Up

The rollup improves spinal mobility and hamstring flexibility at once. To make it easier, bend your knees and place your feet flat on the ground instead of extending them forward. 

Saw

Saw improves spinal rotation and hamstring and adductor flexibility.

4. Double Leg Kick 

The double-leg kick accomplishes a lot. “[It] improves shoulder and spinal mobility through extension and stretches the chest, shoulders, quads and abdominals,” says Rebecca. 

5. Leg Circles

Leg circles improve hip mobility and stretch your hamstring and adductors.

Peloton Pilates Classes 

Once you’re ready to string these moves into a real Pilates sequence, you can check out the Peloton App, where you’ll find beginner, intermediate, and advanced classes. We’ve included a few of our favorites below. 

The Takeaway

Pilates promotes both flexibility (or the muscles ability to lengthen) and mobility (freedom in your range of motion), and it also combines these skills with strength. This translates to better overall movement across all modalities, from strength training to running.