10 Benefits of Pilates

Pilates is a low-impact workout for strengthening muscles through controlled, repetitive movements, building muscular endurance and stability. There are many advantages to incorporating Pilates into your workout, from increased strength to improved posture. Let's dive in for some of the biggest benefits of Pilates.

Benefits of Pilates

  • Whole-body fitness
  • For all ages and abilities
  • Strengthens muscles
  • Increases flexibility
  • Develops core strength
  • Improves posture
  • Increases energy
  • Supports healthy weight
  • Involves mind and body
  • Options for all
1

Pilates Is Whole-Body Fitness

Woman doing mat Pilates at home following a fitness video online
Luis Alvarez / Getty Images

Pilates trains the body as an integrated whole, focusing on the core, lower-body strength, upper-body strength, flexibility, and posture.

Pilates workouts promote strength, balanced muscle development, flexibility, and increased range of motion for the joints.

Attention to core support and full-body fitness, including the breath and the mind, provide integrative fitness that is hard to find elsewhere. It is also a reason that Pilates is popular in rehab settings, as well as with athletes who find Pilates is a great foundation for any movement they do. ​

2

Pilates Is For Everyone

Whether you are an older adult just starting to exercise, an elite athlete, or somewhere in between, the foundations of Pilates apply to you and your body. The focus on building core strength, proper alignment, and the body-mind connection makes Pilates accessible to all.

With thousands of possible exercises and modifications, Pilates workouts can be tailored to individual needs. There are ways you can adapt the exercises, and there are even specific considerations for Pilates for men and during pregnancy. If you have any current or past injuries, work with a trained Pilates instructor for modifications.

3

Pilates Helps Build Muscular Endurance and Strength

In Pilates, you are building muscles that work well both with your body as a whole and your functional fitness as you move through life. 

One way Pilates creates muscular endurance and strength is by using a type of muscle contraction called an eccentric contraction. This contraction occurs when you extend the muscle under tension. In Pilates, moves often call for you to resist gravity and move in a controlled way—like when doing a triceps pushup or during the controlled release of tension on a Pilates ring.  

One study found Pilates effectively strengthens the upper and lower body, and abdominal muscles in a group of postmenopausal women. Another study found two Pilates sessions a week over three months showed improvements in lower-body strength, postural balance, and quality of life in older individuals.

4

Pilates Increases Flexibility

In Pilates, you work toward a safe stretch of the muscles and range of motion within the joints. While there may not be as many pretzel-like positions in Pilates (as in yoga), having a body that can stretch and bend to meet the flow of life is a realistic and healthy goal.​

5

Pilates Develops Core Strength

The core muscles are the deep muscles of the back, abdomen, and pelvic floor that support a strong back, good posture, and efficient movement patterns. 

When the core is strong, the frame of the body is supported. The neck and shoulders can relax, and the rest of the muscles and joints are free to do their jobs—and don't have to do more. An engaged core can help you get the most out of many exercises.

Pilates involves abdominal exercises, that help improve the strength and endurance of your core. A small study showed that two one-hour-long Pilates sessions weekly for 12 weeks helped improve abdominal strength and upper-back posture.

6

Pilates Improves Posture

Good posture is a reflection of solid alignment supported by a strong core. It is a position from which the body can move freely. Starting with Pilates movement fundamentals and progressing through mat and equipment exercises, Pilates trains the body to express itself with strength and harmony.

People who practice Pilates often have excellent posture. It's also a reason why people do Pilates for back pain. 

7

Pilates Increases Energy

Pilates gets the breath and circulation moving, stimulates the spine and muscles, and floods the body with the good feelings you get from exercising the whole body.

The more you exercise, the more energy you have. The more energized you are, the more you'll feel like doing your exercise routine. Pilates is a great low-impact exercise that can be incorporated into your daily routine.

8

Pilates Can Promote Weight Loss

If you practice Pilates regularly, it will change your body. Known for creating strong and stable muscles, Pilates improves muscle tone, balances musculature, supports beautiful posture, and teaches you to move easily and with grace. Each of these things can make you look and feel fit.

The formula for weight loss requires burning more calories than you take in. As a full-body fitness method, Pilates can help you do that.

Combined with aerobic activity and a healthy eating plan, Pilates becomes a prime weight loss and body-toning tool. To get started, you might look into a group Pilates class, learn how to incorporate Pilates into your workout, or meet with a physical trainer to help you design your Pilates workout for weight loss.

9

Pilates Integrates Body and Mind

Joseph Pilates was adamant that Pilates was about the "complete coordination of body, mind, and spirit." This is a secret benefit of Pilates. When you practice each movement with total attention, your body and mind unite to bring forth the most benefit possible from each exercise.

Pilates uses six key principles—centering, concentration, control, precision, breath, and flow—to integrate the body and mind.

10

Pilates Offers Options

Pilates classes are available at many dedicated studios, gyms, and community centers. It's recommended to start with live Pilates instruction at a studio or gym when you first begin your training.

You can supplement your learning by streaming videos, downloading dedicated Pilates apps, and utilizing sample workout plans. You can even practice Pilates at home. You don't need fancy equipment—just a Pilates mat and comfy clothes. The temporary soreness sometimes experienced after Pilates sessions can be relieved using a foam roller.

We've researched and reviewed the best online Pilates classes. If you're looking for an online class, explore which option may be best for you.

7 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Kloubec JA. Pilates for improvement of muscle endurance, flexibility, balance, and posture. J Strength Cond Res. 2010;24(3):661-7. doi:10.1519/JSC.0b013e3181c277a6

  2. Geremia JM, Iskiewicz MM, Marschner RA, Lehnen TE, Lehnen AM. Effect of a physical training program using the Pilates method on flexibility in elderly subjects. Age (Dordr). 2015;37(6):119. doi:10.1007/s11357-015-9856-z

  3. Reed J, Bowen JD. Principles of sports rehabilitation. In: The Sports Medicine Resource Manual. Elsevier; 2008:431-436.

  4. Bergamin M, Gobbo S, Bullo V, et al. Effects of a Pilates exercise program on muscle strength, postural control and body composition: results from a pilot study in a group of post-menopausal womenAge (Dordr). 2015;37(6). doi:10.1007/s11357-015-9852-3

  5. Campos de Oliveira L, Gonçalves de Oliveira R, Pires-Oliveira DA de A. Effects of Pilates on muscle strength, postural balance and quality of life of older adults: a randomized, controlled, clinical trialJ Phys Ther Sci. 2015;27(3):871-876. doi:10.1589/jpts.27.871

  6. Emery K, De Serres SJ, McMillan A, Côté JN. The effects of a Pilates training program on arm-trunk posture and movementClin Biomech (Bristol, Avon). 2010;25(2):124-130. doi:10.1016/j.clinbiomech.2009.10.003

  7. Lin HT, Hung WC, Hung JL, Wu PS, Liaw LJ, Chang JH. Effects of pilates on patients with chronic non-specific low back pain: a systematic review. J Phys Ther Sci. 2016;28(10):2961-2969. doi:10.1589/jpts.28.2961

Marguerite Ogle, MS, RYT

By Marguerite Ogle MS, RYT
Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years.