Whether you’re laying down on your mat using gravity for resistance, working out on a flat bed-like machine with springs, or taking a more contemporary class with larger equipment like the Megaformer, Pilates has the power to transform your body. But it’s also an excellent choice for beginners, or anyone who wants to get back into exercise after injury. The slow, controlled movements of pilates are low-impact and easy on the joints, and their feel-better rewards can be felt from day one.
In addition to the core conditioning that often leads to flat abs and a sculpted waistline, pilates will improve balance, coordination, and alignment. The workout can even help alleviate pain and stiffness in the back, hips, neck, and shoulders. And the mental component of the practice—the concentration on breath and the awareness of how each movement affects the body as a whole—can be helpful in reducing stress and anxiety.
Pilates might not pack the same cardiovascular punch as running intervals, but classes that focus on using a reformer or a mat are typically quite energetic. In fact, they can actually raise your heart rate, and the small, concentrated movements you’ll perform are more effective than a large amount of high-impact cardio, according to Kaydanova. That’s why a combination of Pilates and other types of cardiovascular exercise may be the best combo for overall health. As with any new workout routine, consult your doctor to ensure it’s right for you and to get the best results.