What Is Pilates? A Beginner’s Guide to Pilates + Its Benefits
Pilates has become hugely popular, but what actually is it?
You might have seen people doing small, controlled movements on a mat, heard people talking about their "core" or wondered why something that looks so simple can feel so challenging.
Pilates is a form of exercise that focuses on controlled movement, strength, stability, posture, breathing + body awareness.
And while Pilates can certainly make your muscles work, it's not about rushing through as many exercises as possible. It's about moving with intention, control + precision.
What is Pilates?
Pilates is a system of physical exercise developed by Joseph Pilates in the early 20th century.
Joseph Pilates originally called his method Contrology, reflecting the emphasis he placed on controlling the body through movement.
The Pilates method focuses on developing strength, stability, flexibility, coordination + control through purposeful movements.
Modern Pilates can be practised on a mat or using specialist equipment such as the Reformer. Mat Pilates, which uses your body weight + small props, is one of the most accessible ways to experience the practice.
What happens in a Pilates class?
A Pilates class usually involves a series of controlled exercises performed on a mat.
You'll often move through exercises that work your core, legs, glutes, arms + whole body, with an emphasis on alignment, stability + control.
Breathing is also an important part of Pilates. Your breath can help you coordinate movement, maintain control + stay connected to what your body is doing.
You may use small props such as resistance bands, Pilates balls or small weights to add variety or challenge.
And don't let the small movements fool you. Pilates can be surprisingly challenging!
What are the benefits of Pilates?
Pilates can offer a range of physical benefits, particularly when practised consistently.
Pilates can build core strength
Core strength is one of the things Pilates is best known for.
Many Pilates exercises challenge the muscles around your abdomen, back and pelvis, helping develop strength and stability through the centre of your body.
But Pilates isn't just an abdominal workout. The aim is to develop strength throughout the whole body.
Pilates can improve posture
Pilates encourages awareness of alignment and how you hold and move your body.
Developing strength and control around the core, spine, shoulders and pelvis can help support good posture and more efficient movement.
Pilates can improve stability + balance
Many exercises challenge your ability to control your body while moving your arms or legs.
This can develop stability, coordination + balance, helping you feel more confident and controlled in your movements.
Pilates can improve mobility + flexibility
Pilates takes your joints through a variety of movements and can help develop mobility alongside strength.
Rather than simply stretching muscles, Pilates encourages you to develop control through your available range of movement.
Pilates can improve body awareness
One of the lovely things about Pilates is how much attention you give to the way your body is moving.
You learn to notice alignment, breathing, muscle engagement + movement quality.
Over time, this can help you become more aware of how you move both during exercise + everyday life.
Pilates can develop muscular endurance
Pilates often involves repeated controlled movements or holding positions for periods of time.
This can challenge your muscles to work for longer periods, helping develop muscular endurance as well as strength.
Is Pilates just about your core?
No!
The core is an important part of Pilates, but the practice works the whole body.
Depending on the exercises you're doing, you may work your glutes, legs, shoulders, arms, back + deep stabilising muscles alongside your abdominals.
A good Pilates class should leave you feeling like your whole body has been involved.
Is Pilates good for beginners?
Yes.
You don't need to be fit, strong or flexible before starting Pilates.
In fact, Pilates can be a great way to develop those things gradually.
A beginner can start with simple movements, learn the principles of Pilates + build confidence before progressing to more challenging exercises.
You can also modify exercises depending on your experience, strength, mobility or how you're feeling on the day.
Do you need to be flexible to do Pilates?
No.
Flexibility isn't a prerequisite for Pilates.
Pilates can help you develop mobility and flexibility over time, but you don't need to be able to touch your toes or perform impressive stretches to start.
Your body is allowed to be exactly where it is.
Is Pilates a low-impact workout?
Yes.
Pilates is generally considered a low-impact form of exercise because it doesn't involve repeated jumping or high-impact movements.
That doesn't mean it's easy.
Controlled, slow movements can create a significant muscular challenge without needing high-impact exercise.
Pilates vs yoga: what's the difference?
Pilates + yoga have plenty in common, which is why people often enjoy practising both.
Both can improve strength, mobility, balance, body awareness + control, and both can incorporate breathing.
However, they have different origins and purposes.
Pilates was developed by Joseph Pilates as a system of physical exercise, with a strong emphasis on core strength, stability, control + precise movement.
Yoga has a much older history and is a broader practice encompassing physical postures alongside practices such as breathwork, meditation + philosophy.
Neither needs to replace the other. They can work beautifully alongside each other.
Pilates vs Barre: what's the difference?
Barre + Pilates share some similarities, including controlled movements, strength work, posture + body awareness.
Barre incorporates elements inspired by ballet alongside strength training, Pilates + mobility, often using a ballet barre for support.
Pilates tends to place greater emphasis on core control, stability + precise movement.
Both can be fantastic ways to build strength without high-impact exercise, but they offer different experiences.
What should you wear for Pilates?
There isn't a special outfit you need for Pilates.
Choose comfortable clothing that allows you to move freely. Leggings, shorts, joggers, a T-shirt or a fitted top can all work well.
Pilates is usually practised barefoot or in grip socks, depending on your preference and the studio.
You don't need to spend a fortune on specialist activewear to get started.
What equipment do you need for Pilates?
You can practise Pilates with very little equipment.
Mat Pilates generally requires a comfortable exercise mat, while small props such as resistance bands, Pilates balls, rings or light weights can be used to add variety.
More advanced Pilates equipment includes the Reformer, Cadillac, Wunda Chair + other specialist apparatus.
You don't need any of this equipment to benefit from Pilates.
How often should you do Pilates?
There's no single perfect amount.
Some people enjoy Pilates once a week, while others practise several times a week alongside other forms of exercise.
Consistency is more important than trying to do too much.
Pilates can also complement other activities beautifully, including yoga, Barre, running, walking + strength training.
Is Pilates suitable for everyone?
Pilates can be adapted for a wide range of people and abilities, but that doesn't mean every exercise is appropriate for every person.
If you're pregnant, recovering from an injury, managing a medical condition or have specific concerns about exercise, it's a good idea to seek appropriate professional advice and let your Pilates teacher know.
A good teacher can then offer suitable modifications where appropriate.
So, why try Pilates?
Pilates is a brilliant option if you want to build strength without high-impact exercise, improve your movement + become more aware of your body.
It can be challenging without being punishing, precise without being rigid + adaptable enough to meet you where you are.
You don't need to be flexible.
You don't need a strong core.
You don't need to know what you're doing.
You just need to start.
And you'll probably discover very quickly that those tiny movements aren't quite as easy as they look.
Frequently asked questions about Pilates
What is Pilates good for?
Pilates can help develop core strength, muscular endurance, stability, balance, mobility, coordination + body awareness.
Is Pilates good for weight loss?
Pilates is primarily a form of exercise focused on strength, control, stability + movement rather than weight loss. It can contribute to overall physical activity and wellbeing, but body weight is influenced by many factors.
Can beginners do Pilates?
Yes. Pilates can be adapted for beginners and you don't need previous experience to get started.
Is Pilates hard?
It can be! Pilates uses controlled movements that can create a significant muscular challenge, even when the movements look small or slow.
How long does it take to see results from Pilates?
This varies from person to person. With regular practice, you may notice changes in strength, control, mobility + body awareness over time.
Can I do Pilates if I'm not flexible?
Absolutely. You don't need to be flexible to start Pilates. Mobility + flexibility can develop as part of your practice.