If you’re familiar with that post-workout jolt of accomplishment and pride, you know exactly the feeling Pilates can give you on a regular basis. Imagine waking up feeling stronger, more confident, and healthier every morning. If Pilates can do that for so many people, why not you? By now, we’re sure you’ve heard of Pilates and maybe even considered trying it. After all, it has a reputation for building strong, healthy bodies, strong cores, and of course, a boost in confidence. 

But, if you’re not familiar with Pilates, you may have a few questions before diving in and committing to your first class. Is it just endless crunches, squats, and leg lifts? Is it even an effective workout? 

We’ve got the answers to all those questions and more, but know this: If you’re looking to spice up your fitness practice with a fun workout that strengthens your body while improving your mind-body connection, look no further than Pilates. We sat down to discuss all this and more with Peloton Yoga and Pilates Instructor Kristin McGee. 

In this guide, we will demystify Pilates by digging into the workout itself and reviewing its many benefits (hint: there are some really compelling ones).

Hopefully, by the end, you’ll be inspired to throw down your mat for some Hundreds and bicycle crunches and start experiencing why the hype about Pilates is well worth it and fully deserved.

What Is Pilates?

Pilates is a popular form of exercise and conditioning that was developed by Joseph Pilates in the 1920s. Joseph Pilates opened a gym in New York City that became popular amongst dancers looking to improve their technique or recover from injury. Pilates is a form of strength training featuring steady, controlled movements that incorporate your full body but focus on your core (aka the major muscles that move, stabilize, and support your spine). While many classic ab exercises, like crunches, work in a limited plane of motion, Pilates takes a 360-degree approach to strength training, targeting your core from every angle. “We’re used to working more superficial muscles,” Kristin says. “The muscles we work in Pilates are deep core muscles, the muscles connected with the diaphragm and our breathing.”

There are six Pilates principles meant to help you maximize the benefits of the workout: breath, concentration, centering, control, precision, and flow. Focusing on all six is paramount to a good Pilates practice, and you’ll find that most classes emphasize them pretty evenly.  

A typical Pilates flow can be performed on a mat, and will include a combination of strength and flexibility exercises using full-body resistance training. It’s a low-impact workout meant to strengthen your entire body with repetitive, fluid movements and poses. Pilates promotes mobility and strengthens all the major muscle groups, with a key focus being on the deep core muscles, including the transverse abdominals, obliques, rectus abdominis, back, and glutes. 

Aligning your breath with your movements is an extremely important part of Pilates, which is one of the reasons Anabelen Aranton, a physical therapist and certified Pilates instructor at Texoma Medical Center in Texas, suggests this form of exercise to many of her patients. “Many of my patients tend to hold their breath during other types of exercise, which puts pressure on the spine and pelvic floor,” she explains. “In Pilates, as you move your body, you move your breath, which helps calm the body and decreases pain and discomfort.”

Benefits of Pilates

Pilates’ proven benefits have made it appealing to a wide range of people, from competitive athletes looking to prevent injury to beginners seeking decreased stiffness. “You can modify all the movements to meet you where you are in terms of strength, mobility, and flexibility,” Aranton says.

A regular Pilates routine comes with a variety of physical and mental health benefits, including the following: 

A Stronger, More Stable Core

Pilates works the deep abdominal muscles and tiny muscles along your spine to stabilize your upper body and pelvis. Over time, repeating these exercises can lead to major improvements in abdominal muscle endurance, which makes it easier to do daily movements, such as picking up a heavy object from the ground or reaching for an item on a high shelf. “Pilates directly strengthens the deep core, which we call the powerhouse. When you learn to lead from your powerhouse (transverse abs, internal/external obliques, rectus abdominis, back, and glute muscles), you reduce the risk of injuring yourself in everything else you do,” says Kristen.

One study revealed that after just 10 weeks of practicing Pilates once a week, participants exhibited significant improvements in muscle mass, flexibility, balance, core and abdominal muscle strength, and body awareness. In fact, the heavy focus on core strength has a positive cascading impact on the entire body, with additional studies demonstrating that the Pilates method also improves postural alignment. These types of improvement have a far-reaching and long-lasting effect on your overall health and quality of life.

May Help Reduce Back Pain

A review of 14 studies published in 2014 evaluated the impact of Pilates on individuals with low back pain and found that it can offer as much improvement in pain and functional ability as massage therapy and other forms of exercise. Of course, you should always follow medical professionals’ advice when it comes to injuries, but these findings suggest that adding gentle Pilates exercises to your routine can have a positive effect on low back aches and pains.

Increased Flexibility

The range of motion you use while doing Pilates exercises improves joint mobility and helps stretch tight muscles, especially your hip flexors and hamstrings.

Boosts Mood 

Pilates is a physical practice, but it can have a positive effect on your mental health too. One of the core principles of Pilates is centering, so there is an internal focus on the mind-body connection as well. In order to execute all of the Pilates movements fluidly and with control, your mind must connect with your body to provide a deeper awareness of your form and your breathing. 

A 2020 study in Complementary Therapies in Medicine found that 30 minutes of mat Pilates immediately reduced anxiety and increased energy in a group of 87 young adult men.

What Are the Types of Pilates Classes?

If you’re considering trying a Pilates class, you might notice that there are different types of classes. Finding the style of Pilates right for your objectives and goals will be key for your practice to thrive. You might go all-in on one type of Pilates flow, or find that a combination is what’s best for you. Below, we review the four most common types of Pilates classes, so you can familiarize yourself with the different styles and choose what’s best for you.  

Classical Pilates

This is, by definition, the original and purest form of Pilates. It is Pilates as Joseph Pilates intended it to be. In classical Pilates, the workout sequence is executed in order and includes transitions in between the exercises. The entire sequence is designed to move your body through a full range of movements to gain strength and control. It’s considered classical Pilates if it includes the same exercises in exactly the same order every time. Typically, this type of Pilates will combine both a mat and equipment and in its purest form would be practiced in a fully-equipped studio that incorporates all of the necessary apparatuses Joseph's sequence requires. These include machines like the Pilates Reformer, Pilates Cadillac Reformer, Pilates Chair, and more.

Mat Pilates

This is the most accessible form of Pilates, and can be practiced at home with a mat, without the use of machines or gear. Mat Pilates the perfect type of Pilates for beginners, with a focus on learning and perfecting fundamental movement techniques, using your body weight for resistance. It draws from classical Pilates moves, focusing on floor exercises to strengthen the core (also referred to as the "powerhouse"), as well as the arms and legs. While the standard Pilates routine involves equipment, you can practice mat Pilates with or without equipment. You’ll need a well-cushioned mat for class, plus you can also work with a Pilates Ball or Pilates Ring if you’d like. There is an emphasis on form in mat Pilates—which is important because there is no machine to correct your alignment for you. That in itself can add an extra challenge to the mat flow (in the very best way!).

Contemporary Pilates

This is essentially classical Pilates, but with a modern twist. It allows for modifications to the original Pilates flow, based on more modern knowledge of the body and biomechanics. Considered a more hybrid approach to the rigid original routine, contemporary Pilates combines parts of the classical Pilates formula with new safety-focused exercises and sometimes even props like bands or balls. A contemporary Pilates flow might even include a few postures or movements derived from different types of exercise, like yoga or strength training.

This allows instructors to make in-the-moment modifications based on different workout goals, fitness levels, and physical limits. Contemporary Pilates is ideal for prenatal and postpartum practice, as well as for anyone recovering from an injury. 

Reformer Pilates 

This mode of Pilates utilizes the famed reformer machine, which was designed with springs, levers, ropes, and a sliding carriage to add resistance to each of the traditional Pilates exercises. While the inclusion of the machine makes the workout more intense, it is designed to be easy to use. The machine is meant to increase flexibility, stamina, and balance. While the reformer machine can be purchased for use at home, it is typically only found in studios and done under the supervision of a certified instructor.

How Often Should You Do Pilates?

Broadly, the CDC advises that most adults get at least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity aerobic physical activity. Two to three Pilates sessions per week is a great goal, especially for a beginner who wants to establish a consistent routine, Kristin says. “The workouts don’t have to be super long. Just 20 to 30 minutes is wonderful,” she adds. When you’re getting started, focus on your workouts’ quality rather than their duration. 

You should aim to create a weekly fitness routine that’s right for your body and your unique goals. For example, you could add Pilates into the mix as a way to complement your strength training or to balance out high-impact cardio and its impact on your muscles. Or, should you become a Pilates enthusiast, you could make a 5-day Pilates routine your end goal. (Remember, you can always schedule your workouts in the Peloton App.)

Can You Do Pilates Every Day?

Since it’s low-impact, Pilates is safe enough to do every day, although you shouldn’t push yourself too hard. Some Pilates enthusiasts practice almost daily, which Kristin says is OK. “Our abs are endurance muscles, so you can work them on the regular, even six days a week,” she explains. Since we engage our core muscles to some degree during most daily activities, they’re adapted to frequent use and recovery. However, you should still build time into your routine for rest and recovery. You may want to take one or two days for a recovery day between workout sessions for your body to rest and rebuild, especially if you’re pushing yourself with more high-intensity flows. Perhaps, on your rest days, you can do a few gentle moves and stretches to help your muscles loosen up so that your dedicated Pilates days can have more of an impact. 

Remember that you don’t have to practice Pilates every day, or even every other day, in order to experience its positive benefits. In the study referenced above, even once-a-week Pilates training is enough to trigger detectable benefits. 

So, just how quickly can Pilates change both your body and your mindset? 

As Kristin says of Pilates’ founder, “Joseph has a fun quote, ‘In 10 sessions, you'll feel the difference; in 20 sessions, you'll see the difference; and in 30 sessions, you'll have a whole new body.’” 

“Now, it obviously depends on your level of commitment,” she continues, “and by a whole new body, I think it's more about how you feel in your body. It's less about the outer results and more about the deep connection you've built with your body and moving in a way that supports your spine and entire posture. You'll gain flexibility and strength as well as a new way of concentrating when you move.”

Is Pilates Similar to Yoga?

Yoga and Pilates are often put into the same category. While both workouts are low-impact and involve breath work and poses, they are not interchangeable. 

In yoga, you’ll hold more static positions, moving through flows in a way meant to strengthen the mind-body connection and challenge your stability. The benefits of yoga include improved mobility, flexibility, inner focus, and balance. There is a heavy focus on breathing and mindfulness during yoga flows. 

With Pilates, on the other hand, you’ll hold a position and then challenge your core while moving your limbs with fewer, more precise movements meant to build strength and stability in your core and around your spine. While there is a focus on centering and internal connection, there is also heavy focus on control of the anatomy, structured movement, and integrity that originates from the core. 

Both workouts are highly effective and highly recommended but for distinct reasons. They have very different goals, and your body can benefit from incorporating both forms of exercise into your regimen. 

Pilates for Beginners

If you’re brand new to Pilates, don’t fret. There are plenty of beginner classes that will let you ease yourself in with more beginner-friendly Pilates exercises. (The one-week Beginner Pilates with Kristin program on the Peloton App is a great place to start.) 

“Beginners will be shocked at how you can work your core in a new way that is functional,” says Kristin. “I think we often think of abdominal workouts as crunches, but in Pilates we work smarter, not harder. We concentrate on using the right muscles in a way that is efficient and supports the rest of the body. You may be surprised at how difficult the mat work can be. But be patient and stay committed. The benefits are so amazing.”

Even if you’re not sure whether Pilates is for you, it’s built for beginners, making it incredibly approachable and easy to try. What’s more, there are gentle options and modifications available for beginners, and your instructor will guide you to ensure you are maintaining the integrity of your movements (for maximum benefit).  

Can You Do Pilates While Pregnant?

In most cases, gentle Pilates is safe to do during pregnancy and can even benefit pregnant people when practiced safely, according to the American College of Obstetricians and Gynecologists. “The focus on pelvic floor engagement, stability, alignment, and controlled breathing can help you stay connected to your body, even as it’s changing by the day,” Kristin explains. 

Plus, strengthening deep core muscles supports your spine, which helps minimize the aches and pains that can come with pregnancy. Kristin recommends listening to your body and talking with your doctor about any concerns before jumping into Pilates (or any form of exercise) while pregnant.

What to Expect From a Pilates Class

If you’re planning to take your first Pilates class, you can expect a workout that is highly accessible, with your instructor walking you through each stance in a step-by-step fashion. You may notice a certain lingo or particular words being repeated during Pilates classes, such as powerhouse, scooping or zipping your abs, Pilates stance (heels together, toes apart), and much more. You’ll catch onto those quite quickly! The purpose of this terminology is to help reinforce your form and recenter your purpose. You will be instructed on which muscles you’re supposed to feel working in each posture, which will help you make adjustments as needed.

You can expect to start feeling your muscles burn during class, and they may even start to shake. 

“I call it the ‘tremor of truth,’” says Kristin. “I've been practicing for over 25 years and I still shake in certain exercises. I think if you are really engaged and working the right muscles, you will feel a shake. Oftentimes, people shake when they start using their core instead of their arms or legs. We get so used to muscling from our limbs that when we let them relax and deepen our core, we let go of a lot of pent-up energy. But always listen to your body. If you feel like it's too much or if you're tensing, you can vary the movement to fit your needs as you gain strength.”

Make sure to pay attention to your form so you don’t strain your lower back. Don’t overdo it or push yourself too hard. Try not to lead with your neck for any of the abdominal exercises. 

“I often see people strain their necks,” Kristin says. Instead, she advises: “Learn how to lift your head up from your core. If it's hard in the beginning, prop your head on a block or ball as you develop strength. I also see people over-tucking their lower backs or sometimes overarching. It's important to try and find a neutral pelvis and engage the core while maintaining neutral. We purposely round our spines or extend our spines in certain exercises, but when you're doing core work on your back, try and keep your pelvis level. And always imagine lengthening your spine.”

As with all new forms of exercise, start slow and work your way up to a higher-intensity flow once your body is ready. 

The Takeaway

Whether you start slowly by incorporating a few mat Pilates classes into your current routine, or you go all-in and start making Pilates the base workout you look forward to most days of the week, you’ll feel stronger and more energized in no time.

If you’re already devoted to a different sport or fitness modality but you’re looking for a better way to cross train, Pilates is a great option. The ultimate bonus? Better posture and a stronger core. Any exercise that places such a heavy emphasis on core strength and posture will only benefit your body in the long run, and Pilates has a way of making that emphasis a fun and exciting challenge. If you want to find a community to help motivate you as you start your Pilates journey, check out some of Peloton’s Pilates classes for extra inspiration.