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.
A beginner's guide to: Pilates
mat Pilates, Reformer Pilates, wall Pilates, hot mat Pilates, classical Pilates, clinical Pilates
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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Quick Start
These steps will help you start strong.
Check the safety tips
A few must-knows to ensure you’re covered.
See what’s needed
Space, setup, and time. Check the practical stuff so you're good to go.
Start right now
Ready to do it right now? Step straight into a fully guided session.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
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?
Check it out
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
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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.
The Reformer is a popular piece of Pilates equipment with a sliding carriage and springs.
"Every moment of our life can be the beginning of great things.” - Joseph Pilates
Pilates was created by Joseph Pilates in the early 20th century.
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Popular memes
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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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