There are many misconceptions about Pilates: it’s simple, every class is the same, or that it’s only suitable for women. However, Pilates is a challenging exercise suitable for both men and women with a wide variety of modifications to fit any fitness level. In short, not trying Pilates at least once would be a regret. Pilates is far more than just a low-impact abdominal workout. On the first day of 2025, we will guide you on how to start your first Pilates class, all its health benefits, and details of exercises targeting each major muscle group.
Let’s begin 2025 with Pilates. Don’t be afraid to start from scratch. Everyone has a beginning phase, and for Pilates, it’s relatively easy to get started. Pilates is typically a slower-paced, more focused form of exercise, similar to yoga classes where instructors guide you through each movement, transitioning from one pose to the next. This gives you ample time to focus on proper form without feeling rushed through the workout. Additionally, it’s a low-impact exercise, making it accessible even for those with joint issues (though it’s best to consult a doctor if you have back injuries or are in the postpartum phase). Pilates was founded by Joseph Pilates in the early 20th century. This strength-enhancing exercise develops core strength and overall stability through slow, controlled movements. Deep breathing is another key aspect of Pilates. Like yoga, you synchronize your movements with your breath to help tighten the core and maximize benefits from various poses and movements. Although Pilates and yoga are both low-impact forms of exercise, they are not identical. While some poses may look similar, yoga typically involves holding poses for longer durations, whereas Pilates focuses more on the fluidity of continuous movements. Moreover, compared to regular yoga classes, Pilates places a greater emphasis on strength and stability training. Mat Pilates vs. Reformer Pilates, Stott vs. Winsor: What are the differences among these Pilates types? There is a wide variety of Pilates types, with both mat and reformer Pilates gaining popularity, but there are other options as well, perfect for those who may not be interested in the first two. Here are the different types of Pilates and their characteristics: Classical Pilates Characteristics: The original system founded by Joseph Pilates, combining mat and equipment exercises.Style: The course structure is rigorous with relatively fixed movements, emphasizing traditional training methods.
Mat Pilates Features: Focuses on core strength, requiring only a yoga mat. Applicable Scenario: Easily completed at home, suitable for beginners or those with limited budgets. Reformer Pilates Features: Like Mat Pilates, it focuses on core strength, but performed on a reformer bed (similar to a bed frame, equipped with springs to adjust resistance). Advantages: The reformer bed provides greater resistance and support, allowing for a wider range of movements, suitable for students looking to advance. Contemporary Pilates Features: Often seen in studio classes, instructors integrate various Pilates styles. Flexibility: Suitable for students pursuing diverse and personalized training. Stott Pilates Features: Focuses on exercise safety and post-injury rehabilitation, especially suitable for those with sports injuries or special needs. Core Philosophy: Adjust posture and movements through scientific methods to reduce the risk of injury. Winsor Pilates Features: Primarily aimed at weight loss, combining classic Pilates movements to maximize fat burning effects. Applicable Population: More suitable for those who wish to lose weight and shape their bodies through Pilates. The Benefits of Pilates: Pilates strengthens deep core strength and stability. If you know one thing about Pilates, it’s that it is a deeper core training than traditional abdominal exercises. Pilates takes a holistic approach to the core. There are many effective training methods for the outer abdominal muscles, but what makes Pilates truly unique is its special attention to diaphragmatic breathing and deep core muscles, including the transverse abdominis and pelvic floor muscles. This deep core training not only improves posture but also enhances overall body strength and stability, providing more support and control in daily life and sports. Enhancing Flexibility and Range of Motion: Movements in Pilates, such as lunges, overhead stretches, and leg circles, help to increase flexibility and improve joint range of motion. Flexibility is crucial for the quality of movement in daily activities. Simple actions like reaching for an item from a high place or bending down to tie shoes can become difficult without proper flexibility. Pilates helps the body move more naturally and effectively through gentle and controlled movements, making you feel more agile in daily life. Pilates Exercises Strengthen Good Posture: This posture improvement comes from the enhancement of core and back strength, as well as increased flexibility.Pilates strengthens all the muscles in the back, helping to maintain an open chest. Without core strength, our shoulders are prone to slouching forward. Pilates not only corrects poor posture but also alleviates the pain that arises from it, helping you cope with daily life more comfortably. A small study published in the Journal of Bodywork and Movement Therapies in July 2021 found that patients with chronic non-specific lower back pain (CNLBP) who participated in an eight-week Pilates core exercise program had significantly better quality of life scores than similar patients who did not engage in Pilates training.
Furthermore, a systematic review of existing studies on CNLBP published in the Postgraduate Medical Journal in January 2019 indicated that Pilates is significantly effective in reducing pain and improving functional performance. By enhancing core strength and improving posture, Pilates helps to alleviate back stress, thereby assisting patients in regaining more freedom in their daily activities.Pilates Strengthens Pelvic Floor Muscles: As Pilates involves training of deep core and pelvic floor muscles, it may help alleviate symptoms related to weak and dysfunctional pelvic floor muscles. A study published in the Journal of Alternative and Complementary Medicine in February 2020 recruited women with stress urinary incontinence (SUI) for the study. Stress urinary incontinence refers to the involuntary passing of urine when abdominal pressure suddenly increases (if you’ve ever experienced a slight leakage while coughing, sneezing, laughing, or jumping rope, you understand this issue). The experimental group participated in a 12-week Pilates course, while the control group continued with their normal activities. A follow-up survey six months later found that women who engaged in Pilates had reduced urinary incontinence symptoms. Research on Pilates and pelvic floor muscles is still relatively new, and more studies are needed in these areas, especially among diverse populations (most Pilates research, as mentioned, involves female participants). However, the benefits of Pilates apply to everyone, as everyone has pelvic floor muscles.
Reducing Stress and Anxiety: A meta-analysis study published in Complementary Therapies in Medicine in April 2018 found that Pilates helps improve mental health status.
Diaphragmatic breathing in Pilates helps reduce stress and anxiety. The vagus nerve regulates our sympathetic and parasympathetic nervous systems. The sympathetic nervous system is associated with the ‘fight or flight’ response (e.g., increasing cortisol and other stress hormones), while the parasympathetic nervous system is associated with rest and digestion. The diaphragm actually stimulates this vital vagus nerve. Therefore, deep diaphragmatic breathing aids in relaxation and stress reduction. By focusing on deep breathing and control, Pilates not only enhances physical strength but also helps alleviate stress and anxiety, promoting mental health. Pilates as a Cross-Training Exercise Pilates is a very foundational exercise—it can be seen as laying a solid foundation for deep core, breathing, healthy hips, and stable shoulders, upon which you can add any type of movement or exercise according to your preferences. In addition to helping prevent injuries, Pilates may also enhance overall athletic performance. A small study published in March 2018 in PLOS One found that runners who did Pilates for 12 weeks improved their performance in 5-kilometer races. As a form of cross-training, Pilates not only strengthens foundational strength but also helps improve athletic performance, making you more adept at a wider range of sports. Pilates Enhances Bone Density Since Pilates includes weight-bearing exercises, it helps prevent osteoporosis and osteopenia (the early stage of osteoporosis) by increasing bone density, which declines with age. However, studies have shown that even older adults who have experienced bone density loss can benefit from Pilates. A small study published in September 2015 in the Journal of Back and Musculoskeletal Rehabilitation found that participants who engaged in Pilates exercises three times a week for 24 weeks, each session lasting 60 minutes, showed a significant increase in bone mineral density. Participants also experienced reduced pain during rest and activity. This indicates that Pilates is not only beneficial for younger individuals but also helps older adults improve bone health and alleviate bone pain by enhancing bone density. Home Pilates Exercise: Roll Up The Roll Up exercise helps train spinal flexibility and strengthen abdominal muscles. Lie on a mat with your legs straight and arms extended overhead, palms facing up. Point your toes forward and press down on your lower back to make it conform to the ground. Inhale, then exhale and lift your arms, fingers pointing to the ceiling.
Tighten the abdominal muscles and start to bend the spine upward section by section. Keep the chin close to the chest. Slowly get up and maintain the curvature of the spine until sitting and reach out to touch the toes. Inhale and slowly reverse the movement to let the spine return to the ground section by section. Do 3 to 10 repetitions.
The Hundred, a classic Pilates movement, can effectively warm up and strengthen the abdominal muscles. This is a good exercise that helps start intercostal breathing – expanding the ribs when inhaling and keeping the navel tightened. Lie on the ground with legs straight at a 45-degree angle. Use abdominal muscles to lift the head and upper back off the ground. Stretch the arms along both sides of the body. Start to swing the upper arms up and down while synchronizing with breathing. Take five short rapid inhalations and then five short rapid exhalations – this is a complete cycle. Repeat 10 sets. The Criss Cross, a classic Pilates movement, can effectively exercise your oblique abdominal muscles. Similar to bicycle crunches, it is also an ideal choice for beginners. Put hands behind the head to support the neck. Lift the upper body, bend the knees, and keep the lower legs parallel to the ground with feet pointing forward. Through chest rotation, bring the right elbow close to the left knee. At the same time, straighten and lift the right leg to be approximately parallel to the ground. Return to the tabletop position. Rotate to the other side, keeping the elbows wide. Stretch the left elbow to the right knee and straighten the left leg. Alternate left and right rotations with slow and controlled movements. The Swimming exercise in Pilates can enhance the muscles of the hips, back of the thighs, and back while stretching the muscles in the front of the hips. Lie prone on the ground with arms straight above the head. Inhale, tighten the abdomen, and lift the arms, chest, and legs off the ground. Keep the legs straight. Exhale and maintain this position. Start rhythmic breathing while swinging the opposite arms up and down and alternating the legs in a scissor-like movement like swimming. Use the same breathing pattern as in The Hundred – five rapid inhalations and five rapid exhalations. Repeat 20 to 50 times. The Swan movement helps exercise the strength of the spine, back of the legs, and hips. Lie prone on the ground with legs shoulder-width apart and slightly externally rotated. Place hands beside the face with palms down and thumbs aligned with the tip of the nose.Press the palms firmly and slowly lift the upper body, mainly relying on the strength of the lower and middle back. Press the instep to make it stick to the mat. (‘Keep the gluteal muscles engaged and actively press the hips downward, especially on the side away from the body.’ Martin said.) Control the movement and slowly return to the starting position. Repeat six times. This movement helps enhance the strength of back and gluteal muscles, improve spinal stability and promote body flexibility. Single-Leg Circle: This movement is very suitable for strengthening the pelvic floor muscles, while increasing the mobility of the hips and the back of the thighs. By using the transverse abdominis, you can stabilize the hips when moving the legs. Lie on the ground on your back with your arms at your sides. When inhaling, bend your knees and pull your right leg towards your chest. When exhaling, straighten your right leg and point your fingertips upward. Point your right toes towards the ceiling and bend the instep of your left foot. Tighten the core muscles and press the lower back against the mat. When exhaling, cross your right leg over the midline of your body and make an arc movement with your leg until it is about one foot from the ground. Inhale at the lowest point of the arc and then straighten your leg and bring it back to the starting position. Do six times for each leg. This movement helps enhance the stability of the pelvic floor, improve hip flexibility and strengthen the back of the thighs and abdomen. Rolling Like a Ball: This movement not only massages the back muscles but also helps improve your sense of balance. Sit on the ground with your feet on the floor and slightly bend your back. Gently grab the back of your knees with your hands. When inhaling, roll backward while keeping the distance between your knees and torso unchanged. Inhale and roll upward while keeping your chin close to your chest. Pause for a moment and maintain balance, trying not to let your feet touch the ground. Complete six times. This movement can massage the back muscles, improve spinal flexibility and improve body balance by increasing core strength.