Pilates is a low-impact exercise that targets core muscles and aligns the body. Created by Joseph Pilates in the early 20th century, these exercises use breath and movement to develop balanced muscle development and fine-tune neuromuscular patterns (3). These movements and positions challenge the body through a full range of motion without the need for bulky resistance, so participants can continue to improve their strength over time with minimal physical risk.
Research supports the therapeutic and preventive benefits of pilates for a wide range of health conditions. It can help with back pain, arthritis, osteoporosis, heart disease, high blood pressure, and diabetes. It can also aid in mental health, such as reducing symptoms of depression. (4)
It can also be used as part of a weight loss plan. Studies show that people who incorporate pilates into their regular workout routine can burn more calories, which helps with weight loss (5).
Talk to your doctor before starting a new exercise program, especially if you have any injuries or medical concerns. Also, make sure to find a qualified instructor, whether you take classes in-person or online. When you start, it’s important to go slow and work your way up to more challenging levels. It’s not uncommon to be sore after your first few Pilates sessions, but it will get better over time (6).
It’s also important to have an open mind and focus on your technique and form. If you can do that, you can reap the benefits of pilates no matter your fitness level or health goals.