Pilates has a reputation for being a low-impact form of exercise that gently tones the muscles and improves flexibility, but it’s also been shown to increase strength and endurance. Many practitioners say that pilates is a great complement to other workouts, such as cardio, weight training and running. It’s also a fantastic practice for runners, as it can help stabilize the pelvic bones and reduce hip and shoulder injuries (8).
One of the main benefits of pilates is that it often engages deep core muscles that other exercises do not. Whether the exercises are done on the mat, reformer or another piece of Pilates equipment, the body’s natural movements — and the breath — are coordinated throughout the entire session.
These movements can be challenging, even for people who’ve been exercising for years. But Pilates instructors are trained to guide their students through a safe, low-impact movement while helping them develop the necessary foundational skills for a strong, healthy, injury-free practice.
There is limited scientific evidence on the effectiveness of Pilates for musculoskeletal conditions including chronic lower back pain (LBP). However, it appears to have a positive impact on reducing LBP by improving core muscle activation and movement chain coordination and providing a therapeutic rinse to the nervous system. (1, 2)