For a workout that’s both gentle and intense, pilates is hard to beat. Whether you’re seated, balanced on one leg or laying on your back, these tiny movements engage muscles from head to toe—and are sure to leave you sore the next day. A recent meta-analysis of randomized controlled trials found that Pilates improved dynamic balance, hip and lower back flexibility and cardio endurance in adults over the age of 60.
It also helps to strengthen your core muscles, sculpt your waistline and improve posture. And the movements help to metabolize stress hormones, like cortisol, that build up when you’re tense or stressed, so over time, it’s an effective tool for managing and even preventing chronic pain (especially low back pain).
A pilates session may look simple, but these movements require precision and control—especially when paired with breathing deeply and correctly. And while many exercises can be done on your own, it’s best to go to a studio or gym with certified instructors who can help you maintain proper form and prevent injury.
And even if you’re an experienced athlete, pilates can be challenging at first. It’s important to start slowly and work your way up, especially if you’re new to exercise. The more you practice, the stronger and more flexible you’ll become. And over time, you’ll experience the mental and physical benefits that come with it—including a better quality of life and an overall sense of well-being. That’s why pilates is so popular with celebrities from Harry Styles to Adele and Meghan Markle, to name just a few.