Pilates Benefits: Physical And Mental Advantages Explained

Written by Taisiia Dobrozorova

Written by Taisiia Dobrozorova

Taisiia Dobrozorova is a nutrition and fitness writer at Unimeal and a healthy lifestyle devotee. She has accomplished several courses on health, nutrition, dietology.

on July 25, 2022

Fact checked by Davi Santana, M.Sc.

Fact checked by Davi Santana, M.Sc.

Davi Santana is a fact checker at Unimeal. He has been a personal trainer for more than 5 years. He is well-versed in strength training, HIIT, running, functional training, and CrossFit.

The Unimeal team works to give you the most accurate and up-to-date information. All texts are reviewed by a panel of experts and editors and updated according to the latest research. Only evidenced-based and verified sources of leading medical publications and universities get into the article materials.

If you thought Pilates was developed somewhere in Hollywood, you'd be surprised. This trendy training modality was created more than a hundred years ago by a German trainer whose last name was...Pilates! He first came up with the idea of achieving body strength just by the same exercise set. So, what secret does his methodology keep?

What does Pilates do for your body?

Pilates somehow echoes yoga in its philosophy and focuses on flexibility, body balance¹J. Hyun, K. Hwangbo, Ch.-W. Lee. (2014, February). The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females. The Journal of Physical Therapy Science. DOI:10.1589/jpts.26.291, and posture²J. Casonatto, C. M. Yamacita. (2020, January). Pilates Exercise and Postural Balance in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Complementary Therapies in Clinical Practice. DOI:10.1016/j.ctim.2019.102232. But an essential difference exists. The exercises in Pilates are more dynamic: you perform the movement following a breath rhythm. Breathe out during the first part of the movement and breathe in when returning to the starting position. Besides, you are free to choose diverse resources like balls, ribbons, rollers, and rings if needed. Moving to the advanced level, you can even use simulators. It allows not only diversifies the training process but also makes it more qualitative and effective. 

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Is Pilates a mindfulness practice?

Mindfulness is a key point. Your mind must assist the body in bringing focus and initiation of energy to the center of the body³K. Caldwell, M. Adams, R. Quin. (2013, December). Pilates, Mindfulness, and Somatic Education. Journal of Dance & Somatic Practices. DOI:10.1386/jdsp.5.2.141_1. Also, it must concentrate on becoming present, controlling the body and its movements, and signaling to the body precision of movement. The mind tells your body to breathe in the rhythm called for, and it must be ready to enhance the flow of the exercises. 

Health benefits of doing Pilates

So what tremendous pluses for our health do we get? Here they are:

Mental

• Joseph Pilates developed his method to harmonize spirit and mind and eliminate negative emotions⁴K. M. Fleming, M. Campbell, M. P. Herring. (2020, March). Acute Effects of Pilates on Mood States among Young Adult Males. Complementary Therapies in Medicine. DOI:10.1016/j.ctim.2020.102313. You will be filled with positivity for the whole day!
• Pilates is also widely used to reduce stress. This method decreases hormones linked to stress, like cortisol and increases endorphins⁵H. Ahmadi, M. R. Mehravar. (2019). The effect of an eight-week Pilates exercise regimen on stress management and cortisol levels in sedentary women. Journal of Physical Activity and Hormones. Retrieved from https://jpah.shiraz.iau.ir/article_673139.html.
• Pilates challenges the brain to learn a new skill, keeping the mind engaged at all times. Performing any new exercise makes you think more clearly. It is explained by increasing the connections between the nerve cells and the brain⁶F. Küçük, B. Kara, E. Ç. Poyraz. (2016, March). Improvements in cognition, quality of life, and physical performance with clinical Pilates in multiple sclerosis: a randomized controlled trial. The Journal of Physical Therapy Science. DOI:10.1589/jpts.28.761.
• Pilates is a perfect treatment for depression and anxiety⁷K. Memmedova. (2015, May). Impact of Pilates on Anxiety Attention, Motivation, Cognitive function and Achievement of Students: Structural Modeling. Procedia - Social and Behavioral Sciences. DOI:10.1016/j.sbspro.2015.04.009 by offering an opportunity to socialize. If we talk about the biochemical level, the training, even once a week, decreases the level of chemicals responsible for feeling happiness in the brain. It assures a distraction from negative thoughts and creates a self-care routine.
• Along with improved cognition, one research found Pilates effectively improved motivation among students. Another research⁸S. Petracovschi. (2014, December). Motivation in practicing Yoga & Pilates and satisfying the need for self-knowledge. Timisoara Physical Education and Rehabilitation Journal. DOI:10.1515/tperj-2015-0020 studied the type of motivation that drives those who practice Pilates and found that its practitioners are more driven by intrinsic motivation rather than external validation.
• Pilates is an effective tool for improving your sexual life. Regular workouts improve pelvic floor strength and function⁹F. R. Pedriali, C. S. Gomes, L. Soares, et al. (2015, March). Is pilates as effective as conventional pelvic floor muscle exercises in the conservative treatment of post-prostatectomy urinary incontinence? A randomised controlled trial. Neurourology and Urodynamics. DOI:10.1002/nau.22761, which correlates with increased sexual satisfaction.
• Deep breathing, the basis of Pilates, helps to get rid of insomnia¹⁰J. L. García-Soidán, V. A. Giraldez, J. C. Zagalaz, et al. (2014, December). Does pilates exercise increase physical activity, quality of life, latency, and sleep quantity in middle-aged people? Perceptual and Motor Skills. DOI:10.2466/29.25.pms.119c30z9, especially in people under 40.

Physical

• You will create flexible  abs and a strong back by working out the deep muscles of the core. The main principle of Pilates is to pull the navel to the spine. Applying this simple technique in everyday life will make your belly flatter and more attractive¹¹M. R. M. Mainenti, B. Krawczky. (2016). The impact of pilates exercises on the postural alignment of healthy adults. Sports Medicine. DOI:10.1590/1517-869220162206153957.
• Pilates aligns and stabilizes the spine and reduces discomfort in your back. Research¹²M. A. da Luz, L. O. P. Costa, F. F. Fuhro, et al. (2014, May). Effectiveness of Mat Pilates or Equipment-Based Pilates Exercises in Patients With Chronic Nonspecific Low Back Pain: A Randomized Controlled Trial. Physical Therapy & Rehabilitation Journal. DOI:10.2522/ptj.20130277 shows that Pilates also relieves various types of lower back pain.
• Regular Pilates exercises will help to tighten the body and strengthen muscles. At the same time, you will create a slim-toned figure without highly pumped-up your muscles.
• Pilates is so safe that it is even used in physical therapy for rehabilitation after injuries. Also, regular training is excellent for preventing injuries to the musculoskeletal system¹³J. C. Cruz, R. Liberali, Ticiane M. F. da Cruz, et al. (2016). The Pilates method in the rehabilitation of musculoskeletal disorders: a systematic review. Scientific Electronic Library Online. DOI:10.1590/1980-5918.029.003.AO19.
• Pilates will improve your posture. It is beneficial for the normal functioning of all internal organs.
• Pilates improves body shape, creating a beautiful slim silhouette.
• The current sedentary lifestyle is detrimental to our health and skeletal system. Practicing Pilates strengthens your bone density, preventing osteoporosis and osteoarthritis¹⁴E. Angın, Z. Erden, F. Can. (2015). The effects of clinical pilates exercises on bone mineral density, physical performance and quality of life of women with postmenopausal osteoporosis. Journal of Back and Musculoskeletal Rehabilitation. DOI:10.3233/bmr-150604.
• Pilates exercises will increase your flexibility and joint mobility¹⁵G. Suna, K. Işildak. (2020). Investigation of the Effect of 8-Week Reformer Pilates Exercise on Flexibility, Heart Rate and Glucose Levels in Sedentary Women. Asian Journal of Education and Training. Retrieved from https://files.eric.ed.gov/fulltext/EJ1250306.pdf. You will work to safely add length and stretch to your muscles and increase the range of motion in your joints. In this aspect, Pilates is inferior only to yoga and stretching.
• Pilates lowers blood pressure and improves the work of the cardiovascular system¹⁶R. Fernández-Rodríguez, C. Álvarez-Bueno, A. Ferri-Morales, et al. (2019). Pilates Method Improves Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Journal of Clinical Medicine. Retrieved from https://www.fisiologiadelejercicio.com/wp-content/uploads/2019/11/Pilates-Method-Improves-Cardiorespiratory-Fitness.pdf. 
• Unlike some other fitness programs, Pilates aims to develop the entire body without neglecting any muscle group. Classes contribute to getting rid of muscle imbalance, which increases the effectiveness of training and reduces the risk of developing injuries¹⁷V. Bullo, M. Bergamin, S. Gobbo, et al. (2015, June). The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: A systematic review for future exercise prescription. Preventive Medicine. DOI:10.1016/j.ypmed.2015.03.002.
• You will significantly improve your balance and sense of coordination. Any gymnast knows that to avoid falling off the log, you need to have strong core muscles¹⁸J. Casonatto, C. M. Yamacita. (2020, January). Pilates exercise and postural balance in older adults: A systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Medicine. DOI:10.1016/j.ctim.2019.102232, which are actively worked out during Pilates.
• Pilates is ideal for all ages and fitness levels, from beginners to advanced. 
• Some Pilates programs are suitable for classes during pregnancy. It will help relieve back pain, maintain a slim figure, and master breathing techniques for easy deliver¹⁹B. M. Dastenaei, F. Aein, F. Safdari, et al. (2020). Designing an intervention program over the effects of Pilates on pregnancy outcomes among the pregnant women: A protocol study. International Journal of Surgery Protocols. DOI:10.1016/j.isjp.2020.10.004.
• Pilates can help reduce dysmenorrhea condition²⁰L. P. Sari. (2020). Pilates Exercises on Mental Control of Dysmenorrhea Patients. Journal of Nursing and Health Science. Retrieved from https://www.iosrjournals.org/iosr-jnhs/papers/vol9-issue1/Series-1/H0901014547.pdf.

Disadvantages of Pilates

It is essential to note Pilates is not the most effective method of burning belly fat and losing weight. Also, this training system will not help you develop endurance and significantly improve your physical form. 

Pilates can be demanding on the quality of the exercises. So practicing on your own or with an illiterate instructor, there is a chance that the training will be ineffective. Following the correct technique for performing exercises requiring special care and attention is crucial.

Pilates is great for strengthening and toning your body's muscles and improving flexibility, but it's not a comprehensive strength program. You'll need to supplement it with other exercises, such as strength training.

How long to see benefits from Pilates

You can feel the instant "before & after" effects of Pilates in the mental aspect right after the first session. Exercising plays the role of the magical elixir of endorphins. If we mean physical results, benefits from Pilates will be noticeable within three to eight weeks, depending on how often you exercise.

Can Pilates change your body shape?

Expert Comment

Pavel Balezin

Written by Pavel Balezin

Pavel Bazelin is a fitness expert at Unimeal. He owns a fitness studio and works as a personal trainer. His education includes a bachelor’s degree in Health, Fitness, and Recreation.

, Fitness expert

 

Pilates can change your body shape by burning fat and replacing it with lean, toned muscle. But it happens due to many factors such as quality sleep, decreased stress, and, most importantly, a caloric deficit, - says Unimeal fitness expert Pavel Balezin, - At first, your muscles will have both newly formed muscle and fat. It will make them appear bigger or fatter. After this period, the muscles obtain their toned and sculpted build, synonymous with Pilates.

The final word

If you are looking for calmness, want to control your thoughts, and keep your body young, feel free to choose this type of training. It is suitable for everyone regardless of fitness level, age, size, or other factors. Try incorporating Pilates into your routine, and you'll find the new limits of your body!