What Is Pilates and What Does It Do for Your Body?

What is Pilates, you ask?

In the words of Joseph Pilates, "Pilates is the complete coordination of body, mind, and spirit."

Did you know? Pilates is one of the fastest-growing fitness trends, with participation increasing by 450% between 2000 and 2019, according to the Sports & Fitness Industry Association (SFIA).

If you're on the hunt for a workout that strengthens your core, improves flexibility, and leaves you feeling refreshed, you're in for a treat.

Let’s dive into everything you need to know about Pilates!

What is Pilates?

Pilates is a low-intensity exercise method created by Joseph Pilates in the early 20th century.

Initially developed to help injured soldiers recover during World War I, Pilates has evolved into a modern workout that combines precise movements, controlled breathing, and core engagement.

So, what is Pilates like? Picture this: you’re lying on a mat or working on specialized equipment like a reformer, moving through exercises that challenge your core and improve your flexibility.

It’s gentle yet effective, making it perfect for all fitness levels.

How Pilates Works

Pilates focuses on controlled movements and proper alignment.

It’s not just about burning calories, it’s about learning to move your body more efficiently and effectively.

Pilates taps into your core strength - also known as the "powerhouse" - to stabilize and support every movement, helping you build strength, flexibility, and balance in a way that feels sustainable and empowering.

Here’s how pilates works and what makes it so effective:

• Core Focus: Centers on strengthening the "powerhouse" (abs, back, hips, pelvic floor, glutes) for stability and alignment.

• Mind-Body Connection: Encourages mindful, purposeful movements.

• Strategic Breathing: Inhales and exhales synchronized with movements to enhance oxygen flow and focus.

• Controlled Movements: Focuses on slow, deliberate exercises to engage muscles safely and effectively.

• Progressive Challenge: Adaptable exercises that grow with your fitness level.

Magic Behind Pilates

The magic lies in the principles of Pilates. These six principles guide every movement, ensuring a workout that’s as mindful as it is effective.

Joseph Pilates established these principles and remain central to modern practices.

1. Centering

Pilates emphasizes starting each movement from your center, also known as the powerhouse. This central area (abs, back, hips, and pelvic floor) is the foundation for stability and strength.

By focusing on your center, you gain control over your movements and maintain proper alignment.

2. Concentration

Pilates requires full mental focus. Every exercise is an opportunity to tune into your body, noticing how it moves and engages.

3. Control

In Pilates, control is everything. Rather than relying on momentum, each movement is deliberate, requiring you to engage the correct muscles. This emphasis on control reduces the risk of injury.

4. Precision

Pilates values quality over quantity. Performing a few precise movements is far more effective than doing many sloppy ones.

5. Breath

Breathwork is synchronized with movement, helping you stay focused and engaged. Exhaling fully and deeply clears your lungs of stale air and energizes your body for the next movement.

6. Flow

Fluidity and grace are integral to Pilates. Each exercise transitions seamlessly into the next, creating a rhythm that mimics natural movement.

Why These Principles Matter

The principles of Pilates aren’t just theoretical - they’re practical tools that guide every workout. By applying these principles, you’ll:

• Perform movements safely and effectively.

• Develop better posture and alignment.

• Build strength without unnecessary strain.

• Gain a deeper understanding of how your body moves.

Types of Pilates

There’s a style of Pilates for everyone. Here are the most popular types:

1. Mat Pilates

Mat pilates is performed on a mat, using body weight as resistance. It focuses on controlled movements and core engagement.

It’s best suited for beginners, home workouts, or anyone seeking an accessible, equipment-free option.

Mat Pilates improves flexibility, posture, and balance while strengthening core muscles.

Recommended Read: The Ultimate Guide to Mat Pilates - Benefits, Tips, and How to Start

2. Reformer Pilates

Reformer Pilates uses a reformer machine with a sliding carriage, straps, and springs to provide resistance.

It’s best for people seeking a more dynamic and challenging workout.

It enhances strength, flexibility, and precision while offering support for proper alignment.

Recommended Read: Reformer Pilates: Overhyped Trend or Real Results?

3. Contemporary Pilates

Contemporary Pilates is a modern approach that adapts Joseph Pilates’ original exercises with updated principles of exercise science and rehabilitation.

It’s best suited for individuals with specific goals, such as injury recovery, or those seeking personalized modifications.

Contemporary pilates incorporates props like foam rollers, resistance bands, and balls to increase variety and challenge.

4. Classical Pilates

Classical Pilates sticks closely to Joseph Pilates’ original method and exercise sequences.

It’s best for people who want to experience Pilates as it was originally intended.

Classical pilates emphasizes core strength, precision, and balance with minimal modifications.

5. Clinical Pilates

Clinical pilates is designed for rehabilitation, often tailored by physical therapists for injury recovery or chronic conditions.

It is best for individuals recovering from injury or managing health issues like back pain or arthritis.

Clinical pilates focuses on gentle movements and proper alignment to support healing.

What’s the Difference Between Traditional and Contemporary Pilates?

While both traditional and contemporary Pilates share the same foundational principles developed by Joseph Pilates, they differ in approach, technique, and execution.

Both are effective, but your choice depends on your fitness goals and preferences.

Here are five key differences between the two:

1. Philosophy

Traditional: Sticks to Joseph Pilates’ original exercises and philosophy.

Contemporary: Incorporates modern exercise science and rehabilitation techniques.

2. Exercise Variability

Traditional: Follows a fixed sequence of exercises with little variation.

Contemporary: Allows modifications and adds creative routines.

3. Equipment

Traditional: Focuses on original apparatus like the reformer and Cadillac.

Contemporary: Uses additional tools like resistance bands, balls, and modern machines.

4. Alignment

Traditional: Emphasizes a neutral spine and classic postural principles.

Contemporary: Adapts alignment based on biomechanics and individual needs.

5. Audience

Traditional: Appeals to purists, dancers, and athletes.

Contemporary: Caters to a broader audience, including beginners, seniors, and rehab clients.

Benefits of Pilates

Pilates is designed to support a holistic approach to health. Here are the top key benefits:

Builds core strength and stability

Pilates targets the core muscles (abs, back, and pelvic floor), improving posture, balance, and overall body stability.

Enhances flexibility and mobility

Dynamic stretching helps elongate muscles, increasing flexibility and allowing for a greater range of motion.

Improves posture

Pilates naturally improves posture by focusing on alignment and movement patterns, reducing strain on the spine and joints.

Relieves pain

Particularly effective for chronic lower back pain, Pilates strengthens supportive muscles and stabilizes the spine.

Boosts mental health

The mindfulness and breathing techniques in Pilates reduce stress, promote relaxation, and enhance mental clarity.

Supports rehabilitation and injury prevention

Low-impact and controlled movements make Pilates ideal for recovering from injuries and preventing future ones.

Tones and strengthens without bulking

Pilates creates lean, toned muscles through resistance-based exercises, making it great for those seeking a long, lean physique.

Cons of Pilates

While Pilates offers incredible benefits, it’s not without limitations:

• Can be pricey: Classes, especially reformer Pilates, can be pricey, making some wonder why Pilates is so expensive

• Proper technique: Proper technique is crucial, so beginners might find it challenging without guidance

• Requires consistency: Regular practice (2–3 sessions per week) is essential to see noticeable benefits

• Cardio benefits: Pilates doesn’t provide significant cardio benefits, so additional aerobic exercise is needed

Who Can Do Pilates?

Pilates is for everyone, from beginners to athletes, seniors, and those recovering from injuries. If you’re searching for what is Pilates for beginners or what is Pilates for seniors, you’ll find adaptable exercises that suit your fitness level.

How to Start Pilates

• If you have pre-existing health conditions or injuries, consult your doctor to ensure Pilates is safe for you

• Decide on the type of pilates you want to do - mat or reformer.

• Find a Pilates studio with a certified instructor who can guide you through proper techniques and ensure safe practice.

• Start with beginner-friendly classes to learn the basics like breathing, alignment, and controlled movements.

• Set clear goals to stay motivated, whether it’s improving flexibility, building strength, or managing stress.

• Stay consistent. Begin with one to two weekly sessions and increase frequency as you gain confidence and strength.

• Listen to your body and avoid overexertion, gradually improving strength and flexibility over time.

Pilates in Brooklyn

PhysioLab is one of the top pilates studios in Brooklyn for personalized and group mat and reformer Pilates sessions.

Combining modern Pilates techniques with physical therapy expertise, our certified team of pilates instructors creates safe and effective sessions tailored to your needs.

If you are new to Physiolab, you can use our intro pass to avail discounts.

If you are already a part of the PhysioLab family, then you can book your next class here.

FAQs About Pilates

Is Pilates Hard?

Not at all. Pilates is adaptable, making it suitable for all fitness levels. Start slow, and increase intensity as you grow stronger.

Is It Good for Me if I Have a Health Condition?

Yes. Pilates is often used for rehabilitation and can help with conditions like lower back pain or arthritis. Consult your doctor first.

How Many Pilates Classes Per Week?

For best results, aim for two to three sessions per week.

How Much Are Pilates Classes?

Costs vary, with mat classes being more affordable. Reformer classes are pricier due to equipment and personalized attention, which is why Pilates is expensive.

Does Pilates Build Muscle?

Yes, Pilates builds lean muscle and strengthens stabilizing muscles, but it won’t bulk you up.

What is Better: Pilates or Gym?

Pilates is excellent for core strength and flexibility, while the gym is ideal for cardio and heavy lifting.

What is Better: Pilates or Weight Training?

It depends on your goals. Pilates is great for posture and flexibility, while weight training builds mass and strength.

Final Thoughts

So, what is Pilates? It’s a transformative workout that strengthens your core, improves flexibility, and promotes overall well-being. Whether you’re looking to tone up, relieve stress, or move with more ease, Pilates has you covered.

Take the first step today - book your class with PhysioLab, and experience the benefits for yourself. Your body (and mind) will thank you.