THE BENEFITS OF PILATES
FOR YOU

If you dig into the research on the health benefits of Pilates, you might find it more confusing than helpful. On the one hand, there’s considerable research into its health benefits for a wide range of people and health conditions. On the other hand, most studies only have a small number of participants — and only monitor those participants for a short period of time.

​

While the science may not be especially persuasive, 100 years’ worth of anecdotal evidence (from people’s personal accounts vs. research) is nothing to sneeze at. Like Yoga, Tai Chi, Qi Gong and other intentional movement exercises, the potential benefits and generally low risk make it worth trying. And like all exercise, what’s most important is whether or not you enjoy it and how it makes you feel.

​

​

​

​

​

Pain Relief

​

The benefits of Pilates are both therapeutic and preventive. The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster. Pilates is known especially for improving lower back pain, as seen in both a 2015 and 2020 study. Wayne explains saying, “Pilates helps lower back pain because, besides tight muscles, lower back pain also comes from misalignment and lack of core strength.” Proper alignment also makes your gait sturdier and straighter, which can make it easier to exercise and helps prevent falls.

​

​

​

Core strength

​

One of the reasons Pilates is such a good workout is that it specifically focuses on building core strength. While most people consider their abdomen to be the core of their body, Wayne points out that it extends well beyond that. It might be better to think in terms of your trunk. “Everything’s attached,” Wayne says. “With the core, besides the stomach area, you’re also talking about your sides, your mid to lower back, your buttocks and your hips.” As you’ve no doubt heard before: What happens in your core affects the rest of your body.

​

​

​

Posture

 

Having a strong, aligned core makes it easier to have good posture — a seemingly small change that can positively impact many areas of your life. “Relaxing and strengthening your muscles leads to big help for your body,” Wayne explains. Take sitting down, for example. “When you’re slumped against the back of a chair, you’re shrunk down, putting pressure on your lower back,” he says. “Hunching also impacts both your breathing and digestion.” 

​

​

​

Flexibility

​

There’s quite a bit of stretching in Pilates which translates to improved flexibility. In addition to expanding the range of activities you can do, flexibility may protect you from injury, help your muscles relax and help you retain both mobility and range of motion as you get older.

​

​

​

Balance and coordination

​

Once again, our core is exactly what it sounds like: Our center. When we’re weak or out of alignment, it makes it harder to find our center of gravity, which can make us more prone to injury, especially in moments when we’re trying to perform multiple movements at once (coordination). By strengthening your core, Pilates may make it easier to find your balance — and maintain it. As your balance and coordination improve, so does your proprioception (spatial awareness). The result is more effective, balanced movement and a reduced risk of falls or other accidents.

​

​

​

Body awareness

​

Like Meditation and Yoga, focusing on your body and breathing is central to Pilates. That awareness will help you better understand your body, for instance: Which muscles are strongest and how they compensate for weaker muscles elsewhere, where you store tension and what makes you feel your best. That education can help you better understand the signals your body sends you every day.

​

​

​

Breath control

​

Like Yoga and many other mindfulness practices, Pilates is as much about intentional breathing as it is about the body. Being aware of and controlling your breath doesn’t just allow you to deepen a stretch or perform at a higher level — research shows it can also reduce stress. If you allow the breath coaching you get in a Pilates class to spill over into your daily life, you may find yourself better able to handle difficult situations and emotions.

​

​

​

Mental health and well-being

​

The benefits of exercise for your mental health and well-being are, at this point, firmly established. While not a high-intensity workout, Pilates gets your heart pumping, and combines strength and resistance training with deep stretching. Think of Pilates as complementing — not replacing — any mental health support you’re already receiving.