Pilates is a low-impact exercise that uses mat exercises, spring-loaded equipment and breath work to strengthen core muscles, torso, pelvic floor, hips and leg muscles. The exercises are performed in low repetitions and the workout usually lasts 45 to 90 minutes. This type of movement can help reduce the risk of injury by improving muscle coordination, strength, flexibility and balance.
Pilates builds the core musculature, including the erector spinae muscles in your back, the internal and external obliques in your abdomen, the transverse abdominis deep in your stomach (the “six-pack” muscle), and the hip flexors in your lower legs and pelvis. When these muscles are strong, they support your spine and promote good posture.
This strength training also helps to improve balance, which can prevent falls in older adults and people with certain musculoskeletal conditions like osteoporosis. And if you’re overweight, Pilates may help you lose excess weight. But more research is needed to better understand how and why this happens.
Pilates can also help improve proprioception, the ability to sense where your body is in space and how it’s moving, which may also help prevent injuries. But it’s important to have a qualified instructor and to take classes consistently. And just like any other exercise, you’ll likely experience delayed onset muscle soreness after a class. And if you’re dealing with an existing injury or chronic musculoskeletal condition, talk to your doctor before beginning a new exercise regimen. (1)