Unlike more strenuous workouts like running and weightlifting, pilates focuses on small movements and smaller muscle groups. This makes it more accessible for people who might otherwise avoid exercise, especially if they’re experiencing back pain or other health issues. But just because it’s low impact doesn’t mean it won’t leave you feeling sore after class. That’s because you’re training your body to move differently, so you might be surprised by how much your muscles are working after a class.
Many Pilates exercises focus on the deep abdominal muscles and tiny muscles along the spine to stabilize your core. Over time, this can lead to major improvements in the strength and stability of your spine and pelvis. That can make it easier to carry heavy loads and decrease the risk of falls, fractures or other injuries.
The focus on breathing and mindfulness in pilates helps to improve mental health, reducing stress. That connection between mind and body can also improve balance and proprioception, the ability to sense movement in space (like how your foot is positioned when you’re standing on a bench).
For pilates classes, it’s important to wear comfortable clothing that lets you move freely without restricting your range of motion. Joggers, pants and t-shirts work, but don’t wear anything baggy that can hang off your hips during certain movements. Most Pilates studios are shoe-free spaces and instructors prefer that you go barefoot because shoes can add friction. But if you need footwear for comfort, there are plenty of slip-on options that work well.