Whether you’re looking to tone your muscles, improve your flexibility or just add a low-impact workout to your routine, pilates may be just what the doctor ordered. Known for its focus on body awareness, mindfulness and a mind-body connection, pilates offers a range of exercises, equipment and modifications that can be adjusted to suit anyone. And it can be done almost anywhere, from a studio to your living room or even while traveling.
As with yoga, tai chi and qigong, Pilates is an intentional movement practice that emphasizes control and precision. This helps prevent injuries and, over time, increases proprioception, which gives you a better sense of where your body is in space—think about it like spatial awareness, Green says. That’s why Pilates is often incorporated into training for athletes, including dancers and football, hockey and baseball players, as well as people recovering from injury or managing chronic musculoskeletal issues.
In addition to teaching muscle activation, Pilates is known for enhancing core strength and building long, lean muscles. It also strengthens the pelvic floor, which is important for all women, especially those who have had a recent baby or are trying to regain a healthy weight after pregnancy. And, because of its emphasis on breath work and core stability, it helps reduce stress and anxiety.
“As you move with a greater sense of ease, the benefits extend to your daily life,” Barnett says. It can help you move more gracefully when picking up something heavy, bending over to pick up your kids or even carrying groceries, she notes.