With everyone from celebrities to TikTokers to fitness editors doing it, pilates has earned a reputation for sculpting lean physiques and boosting confidence. Its low-impact workouts are suitable for most people and can be done in class or at home with a Pilates reformer (which has more of a price tag).
Unlike some other strength-building exercises, Pilates is a non-aerobic exercise that doesn’t usually work muscles to the point of exhaustion. Rather, it requires concentration in finding a center point to control movement through precise ranges of motion and the use of controlled breath patterns (4).
The movements in Pilates build core strength, which helps prevent injury and improve balance, flexibility, posture, and joint mobility. The workout also improves proprioception, or spatial awareness — meaning you become more aware of where your body is in space. This can help you better avoid falling or hurting yourself, especially as you age.
Another perk of Pilates is its ability to reduce stress and depression by fostering mindfulness. The practice emphasizes breathing deeply and consciously, which can increase feelings of calm and help you relax. This calming effect can also extend to the rest of your life, reducing anxiety and helping you feel happier in the long run.
As with any new exercise program, you should consult a doctor before starting a pilates routine. For beginners, it’s best to start slow and work up to more advanced moves as you gain confidence. Taking an in-person Pilates class with a trained instructor is the best way to learn proper form and get a safe, effective workout.