A longtime favorite for sculpting bodies and strengthening cores, pilates is also known for improving balance, flexibility and postural alignment. Plus, it can help with chronic lower back pain. But, as with any exercise regimen, it’s important to start slow and work your way up to more challenging exercises in order to avoid injuries.
Pilates is low-impact and requires very little equipment, though a mat is typically required (and some studios have specialized Pilates props like the Wunda chair, the Cadillac, or the Magic Circle, which is a small ring used for resistance). The workout is performed in a controlled, fluid way, often focusing on breathing and proper form over intense repetition.
The focus on precision and control translates into gains in everyday movements, Green says. Say, for example, you step on a rock and roll your ankle or trip over a kid’s toy; because of the focus on alignment and posture, the symmetry and strength gained through Pilates can help you catch yourself before you get hurt.
And, the body awareness cultivated through pilates can also help you better recognize what your body actually needs from day to day. If your hip flexors feel tight after your Pilates session and you don’t have time for a full-body stretch, that may be all the movement your body needs to reenergize. In fact, the self-awareness that pilates teaches can improve your ability to perform a wide variety of other fitness activities, such as running and cycling, because you’ll be able to tune in to how your body feels at each moment.