The workout can be done in a studio or at home on your own mat or on a Pilates machine called the Reformer. It’s low impact, making it a great addition to other exercise routines for people with joint or muscle issues, or for those who prefer a less strenuous workout.
The workout helps you sculpt your muscles and gives them a lean, graceful look. It also strengthens the muscles that support the joints of the back and neck, which can help relieve pain.
Unlike other types of exercise, which target large muscle groups, pilates targets the smaller “powerhouse” muscles, which run from your ribs to your hips. It also zeroes in on the rare, deep abdominal muscle that sits below your belly button. You can feel it contract when you cough, says one trainer.
In addition to strengthening muscles, Pilates exercises — which often involve controlled breathing — can boost energy levels and improve posture. It can even help relieve stress and lower cortisol levels, says a physical therapist.
When done correctly, it’s a safe and effective exercise for people of all fitness levels, even those with injuries or chronic conditions like back pain. But it’s important to start slow, and build up your strength gradually. You can find Pilates videos on YouTube, or ask for an instructor to help you get started. They can teach you basic moves and work with you to adapt them as you gain more confidence and strength.