Pilates may look like a gentle workout, but don’t be fooled — it requires a great deal of precision and control. It also emphasizes body awareness, which can translate into better mindfulness and a stronger idea of what your body needs day to day (maybe more hip flexor movement if you sit for too long, for example).
The practice also focuses on the “powerhouse,” a combination of core muscles from the bottom of your ribs up through the top of your hips. While other exercises can tone your abs, Pilates targets a specific muscle in the front of your belly called your transverse abdominus, which is unique because it helps stabilize and support your spine as well as act as a pelvic floor, helping prevent pelvic pain like dysmenorrhea.
While Pilates works the entire body, Green says it’s especially effective for improving posture and increasing flexibility without sacrificing strength. “You’ll see more definition in your body and feel more confident with regular practice,” she adds. Plus, it’s a low-impact exercise that won’t cause joint stiffness or pain.
The small movements in pilates initially might not make you sweat, but expect a soreness in areas of your body that weren’t even engaged before class. Milton suggests trying a few sessions a week for best results, but it’s OK to do more, as long as you maintain proper form and don’t overdo it. A six- to eight week regimen is ideal for seeing a real difference in your body and posture.