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.

In a hurry and don't have any questions?

  1. Check out our safety recommendations.

  2. Get changed if you need to and grab a mat.

  3. Find some space in your loungeroom, bedroom or wherever you feel most comfortable.

  4. Cue up your guide or app and start practising.

  5. Once you are set up, head to our Practice Guides and get started.

Looking for detailed practice guides? Hang tight, they are coming soon!

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

With so many reasons to add Pilates to your wellness routine, like improving your core strength, posture and flexibility, and reducing your stress levels, here are a few benefits that you can experience from Pilates.

Increases your happiness

Emotional well-being

Improves your mental clarity

Intellectual well-being

Reduces feelings of loneliness

Social well-being

Enhances self-awareness

Self well-being

Improves your fitness

Physical well-being

People who love Pilates

Jennifer Aniston

Actor

David Beckham

Sports

LeBron James

Sports

Saturday Night Live (aka SNL)

TV Show

Real people's experiences

Starting Pilates? Read this first

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!”

Getting started guides coming soon...

Are you ready to say hello to your core?

We are busy working on detailed getting started guides and individual practice guides to follow.

What you need to know about Pilates

Wondering whether you should start on your own, in a class or 1:1 with a teacher? Explore the table below and discover everything you need to know to get your practice started, right now.

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

During the pandemic, online Pilates classes surged in popularity.

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.

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

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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

Introduction guides from around the web

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