Pilates is a low-impact exercise that strengthens muscles without straining joints. It’s a form of exercise that can be performed on your own, with a class or instructor, or at a gym equipped with special equipment such as a Pilates Reformer.
Unlike weight lifting, which often emphasizes powering the arms and legs, Pilates uses the whole body’s alignment, core strength and balance of opposing muscle groups to improve posture, flexibility, joint stability and movement efficiency. It also helps to train the deeper abdominal muscles and the pelvic floor to contract and release, a sign of true strength (1).
This combination of strength, mobility and proper movement patterns helps to prevent back pain and other injuries. It may help reduce menstrual pain (dysmenorrhea), too, according to research (2).
It’s an effective way to build muscle and improve the body’s flexibility, despite its reputation for being an exercise that makes you look like a pretzel. It’s important to understand the difference between flexibility and mobility: Flexibility is passive stretch, whereas mobility is about using a range of motion in a joint. Pilates helps you achieve a safe blend of both, resulting in long, strong muscles, and improving mobility (3).
The focus on breath, posture and controlled movement will translate to your daily life, helping you become more aware of how you move throughout the day. And, because of its emphasis on breathing, it’s a great way to manage stress. Breath coaching is one of the reasons why many people who practice Pilates find that it enhances their mental health, too.