A beginner's guide to: Pilates

mat Pilates, Reformer Pilates, wall Pilates, hot mat Pilates, classical Pilates, clinical Pilates

Pilates is a low-impact workout focusing on core strength, flexibility and body awareness, ideal for improving posture, body control, and overall stability while being accessible to all fitness levels.

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Want to get into Pilates?

  • • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
  • • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
  • • Track what you do, make gains, and adjust as you go.

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What is Pilates?

Pilates is a series of controlled movements that can be performed either on a mat or on a Pilates Reformer machine. Each move is targeted to strengthen your core, as well as your legs and arms.

Pilates is great for all levels of fitness. As you progress through your practice and your body becomes stronger, you can increase the difficulty of your movements so you will always feel a targeted burn in your muscles, no matter what stage you are at.

The precise poses, movements and focus on technique in Pilates will ensure that you get maximum results. And even though you may not always work up a sweat, you should get an incredible workout. Pilates is perfect for those looking to get strong while also calming the mind.

So, are you ready to get long and strong?

Why Pilates is good for you

Pilates improves core strength and flexibility. Regular practice enhances physical function, sleep quality and energy levels.

Strong physical gains

Focus area: Physical activity (Impact rating: High)

Better sleep quality

Focus area: Recovery (Impact rating: High)

Moderate boost to energy

Focus area: Vitality (Impact rating: Medium)

Reduces depressive symptoms

Focus area: Lightheartedness (Impact rating: Medium)

People who love Pilates

Jennifer Aniston

Actor

David Beckham

Sports

LeBron James

Sports

Saturday Night Live (aka SNL)

TV Show

Want a closer look at Pilates?

Ways to try it, what to expect, and how to stay safe. Read on!

You are probably ready to hop onto a Reformer machine. But before you do, there are some important things to keep in mind. Pilates is safe for most people, but these helpful tips will make sure that your first Pilates practice will be the first of many.

Common styles

As you explore Pilates and consider lining up your first session, you may want to consider which style of Pilates you would like to try first, and how they differ

Mat Pilates (including wall Pilates)

Hot Pilates

Reformer Pilates

Clinical Pilates

Safety

⚠️

Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.

⚠️

Stop if you feel pain or discomfort.

⚠️

Ensure you are using the correct equipment and it’s not faulty.

What you might experience

😏

”What have I signed myself up for? I feel nervous!"

😮

“Wait… What should I be doing?”

😩

“Why can’t I do it like them?”

😵‍💫

“That 10-second hold went forever!”

🥵

“I’ve…only…got…one…rep…left…in…me!”

🥳

“Yes! I completed my first Pilates class!”

Start today
  • • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
  • • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
  • • Track what you do, make gains, and adjust as you go.

Explore your options

Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.

Compare

Recommendation for first-timer

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

Pilates is often used as a form of rehabilitation for injuries.

Pilates was created by Joseph Pilates in the early 20th century.

The Reformer is a popular piece of Pilates equipment with a sliding carriage and springs.

During the pandemic, online Pilates classes surged in popularity.

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1 facts

Popular memes

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13 memes

Academic research we rate

Pilates for Overweight or Obesity: A Meta-Analysis

Wang, Y., Chen, Z., Wu, Z., Ye, X., & Xu, X. (2021). Pilates for Overweight or Obesity: A Meta-Analysis. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.643455

Effect of pilates exercise for improving balance in older adults: a systematic review with meta-analysis

Barker, A. L., Bird, M.-L., & Talevski, J. (2015). Effect of Pilates Exercise for Improving Balance in Older Adults: A Systematic Review With Meta-Analysis. Archives of Physical Medicine and Rehabilitation, 96(4), 715–723. https://doi.org/10.1016/j.apmr.2014.11.021

Effect of Pilates on Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

Chen, Z., Ye, X., Shen, Z., Chen, G., Chen, W., He, T., & Xu, X. (2020). Effect of Pilates on Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Neurology, 11. https://doi.org/10.3389/fneur.2020.00158

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7 research pieces

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