But Pilates is more than just physical exercise. Pilates creates a deeper connection with your body. If you’re looking to relieve tension, recover from injury, or simply feel more energised and balanced, Pilates offers a supportive and empowering approach to health.
So, should you be doing Pilates? Let’s explore what makes this practice so special, and learn how it could become a valuable part of your journey towards living naturally and living well.
What is Pilates?
Pilates was developed in the early 20th century by German physical trainer Joseph Pilates, who originally called his method “Contrology”. It’s a low-impact exercise format involving repetitive movements that work your muscles and require focus, similar to yoga, but instead of holding poses, you continue to move your arms or legs.
Pilates combines approximately 50 repetitive exercises that spur muscle exertion, with each movement flowing from what Joseph Pilates called the “five essentials”: breath, cervical alignment, rib and scapular stabilisation, pelvic mobility, and use of the transversus abdominis (core muscles). Each exercise is repeated three to five times, creating a thoughtful, deliberate practice that builds strength and body awareness.
The six key principles of Pilates
- Concentration
Concentration is the cornerstone of Pilates. To perform exercises correctly, you must focus your mind entirely on the movements and your body’s response to them. This mindfulness helps you engage muscles fully and develop greater body awareness - Control
Control refers to conscious, deliberate muscular movement. In Pilates, every movement should be performed with intention and precision, ensuring you target the correct muscles and avoid injury. This disciplined approach to movement develops strength and endurance. - Centre
The centre principle focuses on the powerhouse of your body, your core. Your core includes your abdominals, lower back, hips and buttocks. All Pilates movements originate from this central area, providing stability and support for the rest of the body. By strengthening your centre, you create a solid foundation for all movements. - Breath
Coordinated breathing oxygenates your muscles, regulates your heart rate, and releases tension. When you synchronise your breath with your movements, you increase the effectiveness of each exercise. - Precision
Each movement in Pilates has a specific purpose and alignment, and performing it with precision ensures you receive its full benefit. Quality always trumps quantity in Pilates practice. - Flow
Flow is the smooth, continuous nature of movement in Pilates. Exercises transition gracefully from one to another with control and precision, creating a rhythm that improves coordination and builds endurance
The health benefits of Pilates
- Core strength and stability: Pilates strengthens the deep core muscles that support your spine and pelvis. Increased core strength translates to reduced back pain and better stability.
- Balance and coordination: The precise, controlled movements in Pilates help improve your awareness of your body and the balance you need for everyday activities.
- Better posture: By strengthening postural muscles and improving body awareness, Pilates helps correct postural imbalances that can lead to pain. Better alignment reduces stress on joints and muscles.
- Flexibility and mobility: Pilates develops flexibility through controlled movement, creating balanced, usable flexibility throughout the body.
- Mind-body connection: The focus on breath, precision, and control in Pilates builds a strong mind-body connection that can reduce stress and improve mental clarity. Many practitioners report improved concentration and body awareness that extends beyond their Pilates sessions into their everyday life.
- Accessible to all fitness levels: One of Pilates’ greatest strengths is its adaptability. Exercises can be modified for beginners, seniors, people recovering from injury, or athletes.
The different types of Pilates
- Classical Pilates
Also called Traditional, Authentic, or Roman Pilates, this approach stays true to Joseph Pilates’ original teachings. Exercises are typically performed in a specific sequence, with each movement building upon the previous one. Classical Pilates usually takes place in fully equipped studios that combine both mat work and apparatus training. - Mat Pilates
Based on the 34 original exercises published in Joseph Pilates’ book “Contrology” in 1954, Mat Pilates requires minimal equipment, making it accessible and affordable. Despite its simplicity, many instructors consider Mat Pilates the most challenging form, as you don’t have the assistance of equipment to support movement. - Reformer Pilates
Reformer Pilates uses a bed-like apparatus with a sliding carriage, springs, and straps. The Reformer provides both assistance and resistance, enabling a wider range of exercises and modifications. The pulley system can make some movements more accessible while adding challenge to others. - Clinical Pilates
Developed specifically for rehabilitation, Clinical Pilates is often prescribed by physiotherapists and other healthcare professionals. It focuses on addressing specific injuries or conditions through targeted exercises, often using modified apparatus to support healing and restore function. - Contemporary Pilates
Contemporary or Studio Pilates blends traditional Pilates with elements from other disciplines such as yoga, fitness training, rehabilitation, and sports training.
Pilates for beginners
If you’re new to Pilates, start with the basics. Mat Pilates is often recommended for establishing a solid foundation before exploring equipment-based practices. As a beginner, you should prioritise learning correct technique over intensity or complexity. Proper alignment and movement patterns are far more important than the number of repetitions you complete.
The best part is that no equipment is needed to get started; all you need is a comfortable mat. As you progress, you might choose to incorporate props like resistance bands or Pilates balls, but these are optional. Remember to be patient with your progress. Pilates may not deliver the intense “burn” of other workouts, but the precise movements are working your muscles effectively and sustainably, laying the groundwork for long-term benefits.
Does Pilates Count as Exercise? Is It Enough on Its Own?
Yes! Pilates counts as exercise. You may not feel the same level of exertion you do after a cardio or weights session, but your body is still working. Pilates can be an excellent primary exercise form for people with limitations that prevent more high-impact activities. Any consistent movement is more beneficial than sitting on the couch.
Pilates builds functional strength and improves muscle tone, but it doesn’t necessarily promote muscle growth or provide the cardiovascular benefits of aerobic exercise. For complete fitness, practise Pilates 2-3 times weekly for core strength and mobility, and add 30 minutes of cardiovascular exercise 5 times a week to support heart health. Include traditional strength training several times weekly if muscle development is a goal.
The difference between Pilates and Yoga
Pilates and yoga differ in their focus, structure, and approach to movement. Pilates emphasises core strength, muscle toning, body control, and flexibility through a series of structured exercises. Yoga takes a broader approach, prioritising flexibility, balance, and spiritual elements, and often incorporates meditation and mindfulness practices.
Pilates classes usually follow a predictable, sequenced format, while yoga offers greater variety, with countless pose combinations that can make each session unique. In terms of movement, Pilates involves continuous, flowing exercises with a strong focus on precision and control. Yoga typically requires holding poses for longer periods, concentrating on alignment, breath, and meditation.
The equipment is also different. Traditional yoga generally needs only a mat, with optional props like blocks and straps. Pilates can be practised on a mat or with specialised equipment such as the Reformer.
Both disciplines encourage a strong mind-body connection, but yoga more explicitly addresses spiritual and meditative aspects, whereas Pilates centres this connection on concentration, controlled breathing, and precise movement.
Your next step towards well-being
Pilates strengthens your body, improves your posture, and enhances your mind-body connection. Its six key principles create a framework for movement that promotes long-term physical well-being.
Pilates offers something for everyone. Remember that consistency matters more than frequency. Listen to your body, focus on proper technique, and enjoy the journey toward better movement, posture, and well-being.
References and additional reading:
- 6 principles of Pilates (no date) New Dawn Pilates and Yoga Cleveland. Available at: https://www.newdawnpilates.com/6-principles-of-pilates
- Difference between yoga & pilates (2022) Trifocus Fitness Academy. Available at: https://trifocusfitnessacademy.co.za/pilates-blog/difference-yoga-and-pilates/
- Fleur Wellbeing (2024) The essence of pilates: 6 core principles, Fleur Wellbeing. Available at: https://www.fleurwellbeing.com.au/pilates-blog/the-essence-of-pilates-6-core-principles
- Kirkland, C. (2025) Is 20 minutes of Pilates a day enough?, My Pilates. Available at: https://my-pilates.ca/is-20-minutes-of-pilates-a-day-enough/
- Menzies, R. (2021) 19 pilates benefits backed by Science, Healthline. Available at: https://www.healthline.com/nutrition/pilates-benefits
- Pilates – is it enough? (no date) MYPT The Gym . Available at: https://myptthegym.com/blog/pilates-is-it-enough/
- Pilates 101: What it is and its health benefits (2024) Cleveland Clinic. Available at: https://health.clevelandclinic.org/everything-you-want-to-know-about-pilates
- The six principles of pilates (2023) Benefits of Pilates: How Does Pilates Help Your Body? Available at: https://yourwellness.lifeplus.com/031-the-six-principles-of-pilates/
- Voigt, C. (2024) Exploring the world of pilates types: Classical, Mat, reformer, clinical, and contemporary. InHouse Pilates. Available at: https://www.inhousepilates.com.au/blog/what-types-of-pilates-are-there