Pilates, a low-impact exercise, builds core strength and flexibility without putting stress on the joints like some high impact workouts can. The exercises are performed on a mat and specialized equipment such as the Pilates Reformer, Cadillac/Trapeze Table or Stability Chair(tm), which use springs to create resistance through a full range of motion. This helps to build lean muscle mass, rather than bulk. In addition, Pilates improves the body’s posture and helps you stand taller. This, in turn, can help you burn more calories throughout the day.
Many pilates classes are designed to be accessible to anyone, including those with limited physical ability or injury. The exercises are small and repetitive, which means they can feel easy at first. However, as you continue to practice, the movements will become more challenging. Most instructors will offer modifications that you can use to make the workout more accessible.
If you’re new to pilates, you may want to start by taking a beginner or introductory class, which will walk you through the basics. Alternatively, some studios also offer one-on-one sessions with instructors to get you familiar with the equipment and technique before moving on to a group class.
Pilates can be a good complement to other types of exercise, such as cardiovascular and weight training. A study published in 2021 found that participants who practiced pilates three times a week for eight weeks lost weight, had less body fat and smaller waist circumferences.