By now you’ve likely heard about pilates—the workout that’s been credited with giving its devotees lean, strong bodies and a confidence boost. But it’s also known to improve balance, flexibility, and core strength, while decreasing back pain and easing other chronic conditions like joint stiffness and arthritis. In fact, a recent study found that participants who practiced pilates for an hour a week for eight weeks saw more improvements in their functional movement screening scores—things like mobility, stability and balance—than those who did not participate in Pilates.
Unlike other workouts, pilates is low-impact and doesn’t require jumping or repetitive movements, so it doesn’t put you at risk for joint or muscle injuries. It’s also a great option for people with limited mobility or aches and pains because of its focus on small, controlled movements. You may feel your muscles ache after a class but will only experience the most significant muscle gains when you consistently practice the routine a few times each week, says Milton.
You can do Pilates on your own at home using a mat or equipment that’s available in some fitness studios, but it’s best to go to a class or get private lessons so an instructor can watch your form. It’s also important to talk to your doctor before starting a new exercise program, especially if you have an injury or are recovering from surgery.
But if your doctor gives the thumbs up, then you can expect to gain strength in your muscles without developing bulk—making it a good choice for people who want to tone their bodies but don’t want to look like bodybuilders. Pilates is also a great option for people with back or neck problems because it helps strengthen small muscles in the spine and improve posture.