Pilates is one of those rare exercise methods that looks deceptively easy but delivers an incredibly effective workout. Developed by Joseph Hubertus Pilates, the practice began as a personal journey to strengthen his own body, which was plagued by asthma and rickets during his childhood.

By blending elements of yoga, martial arts, and Zen meditation with ancient Greek and Roman disciplines, Mr Pilates created a unique mind-body system (Kloubec, 2011).

Today, Pilates is designed to push your limits by building deep muscle strength, endurance, and flexibility while dramatically improving posture and balance (Kloubec, 2011).

These science-backed benefits have firmly rooted Pilates as a powerhouse in the fitness world—and for good reason. Whether you are an athlete or a beginner, here is why you should “really” consider making it a part of your weekly routine. Let’s discuss!

You can learn about how to create a fitness routine here.

• Creating that ‘hiit’ fitness program

What is Pilates?

Pilates, the now-famed system of exercises, have a long and colourful history which dates as far back as 1913. This is about thirty (30) years after its pioneer was born – Joseph Pilates, who was born in 1883 (https://nationalpilatescertificationprogram.org/). 

It was then marketed to the American market in the late 1920s as a system of corrective exercises, seeing that it was based on rehabilitation methods (https://nationalpilatescertificationprogram.org/) and as the saying goes, the rest is history, as it is now considered a global phenomenon.

Pilates is highly regarded as a mind-body discipline; as such, on one end, it is a method of exercise that one can use to incorporate intentional practices towards physical improvements and on the other hand, it can be used to enhance one’s emotional well-being and heighten their ability to manage stress at the psychological level (https://nationalpilatescertificationprogram.org/).

This is because Pilates uses a combination of about Fifty (50) repetitive exercises to achieve that mind-body alignment. These exercises are usually regarded as simple and thus can be used to help with gentle strength training or for rehabilitation purposes (Kloubec, 2011).  The routines are purportedly designed to increase muscle strength and endurance as well as one’s flexibility. 

It is also usually touted to be able to assist with improving posture and balance (Kloubec, 2011).  However, more clinical studies are recommended as it relates to the claims of improving flexibility as well as abdominal and lumbopelvic stability (Kloubec, 2011).

The exercise is based on what is denoted as the ‘five essentials.’  These five (5) essentials include breathing, cervical alignment, stabilization of the rib and scapula, pelvic mobility and the employment of the transversus abdominis (Stot Pilates, 2001). 

Each of the movements is initiated by stabilizing the core muscles, which include the abdominal, gluteal and paraspinal muscles or what is called the ‘action’ muscles of the back. (Kloubec, 2011). Therefore, repetition of the varied movements will ultimately help in conditioning these muscles.

Pilates can be practised on a mat or a specialized designated equipment known as a Reformer.  A Reformer is a piece of equipment which resembles a bed with springs as well as a sliding carriage, ropes and pulleys (www.studiopilates.com; Kloubec, 2011; Sorosky et. al., 2008). 

Therefore, an individual can stand, sit, kneel or recline on this equipment to gain the desired degree of resistance to the particular movement being performed (Kloubec, 2011). 

However, for mat exercises, one’s body weight is the main form of resistance throughout the exercises (Kloubec, 2011).  The psychological component of the movement is further heightened by focusing on one’s breathing and level of concentration as the exercises are performed (Kloubec, 2011). 

In this article, we will be exploring five (5) of the benefits that have catapulted Pilates to the height of fitness stardom. These include its ability to improve core strength, help with lower back pain, menstrual cramps, body positioning and posture, as well as cognitive improvement. We will also look at its contrast with yoga, particularly as it relates to back pain.

Five (5) ‘Awesome’ Benefits of Pilates:

Pilates isn’t just about ‘getting a workout’; it’s about retraining your body to move with efficiency and grace.

While Joseph Pilates originally developed these movements for rehabilitation, the modern application of his method offers a comprehensive set of physical and mental rewards.

Whether you are looking to fix your ‘desk posture’ or build functional power, these five science-backed benefits prove why Pilates is a foundational addition to any fitness journey:

1. Pilates and Core Strength

One of the most well-known benefits of Pilates is its effects on improving core strength.  This benefit lies in the ‘core’ of its existence.  The core or abdominal muscles comprise over Twenty-nine (29) sets of muscles that help to stabilize the spine and pelvis, as well as other muscles of the body, so that we remain stable when we carry out functional movements (Sharrock et. al. 2011; Richardson et. al. 1999).

According to research, Pilates is one of those methods of exercising which uses a variety of abdominal muscles in its routine. Recruiting several abdominal muscles helps to promote abdominal musculature endurance, which is needed to improve both core strength and endurance (Miller and Medeiros, 1987; Vezina, M. and Hubley-Kozey, C. 2008; Willet et. al. 2001).

In a randomized controlled study with Fifty-two (52) women who were in their sixth month after delivery. It was found that Pilates mat exercises help with the improvement of core strength and endurance.  It was also shown to improve the women’s overall level of fitness as it relates to cardio-respiratory fitness.

2. Pilates and Low Back Pain

Several studies have been published on Pilates and its effects on low back pain.  This is due to the fact that it incorporates various rehabilitation methods that have been scientifically proven to support low back pain. These include the strengthening of the core muscles (Sorosky et. al. 2008).

The strengthening of the core muscles is equally important to the management and treatment of lower back pain, as with conventional therapies, as a weak core has been denoted as a biomechanical deficit in patients who suffer from low back pain (Sorosky et. al. 2008).

Studies have shown that the transversus abdominis, diaphragm, multifidus and oblique muscles were key muscles that were responsible for movements in individuals who were considered healthy but suffered from low back pain (Suzuki et. al. 1995; Axler and McGill S, 1997; McGill SM., 1998).  As such, Pilates has been used as a rehabilitation method in treating or managing lower back pain.  Its benefits in this regard have been cited in many studies. 

For example, in a 4-week study conducted by Rydeared et al (2006), it was found that there was a significant decrease in chronic low back pain as well as disability of participants when a modified version of Pilates was used as treatment. 

In this study, the participants were instructed to use Pilates equipment as denoted by the researchers.  Importantly, the results were maintained over a Twelve (12) month period as per a follow-up study.

These findings were also confirmed in another study by Donzelli et al (2006).  This study utilized participants who had suffered from non-specified low back pain for over three (3) months.   The group was instructed to either perform the usual treatment or Pilates movements.  The group that performed the Pilates exercises for the treatment of their lower back pain reportedly experienced results that were similar to regular treatment. 

This, according to the researchers, indicates that Pilates could be used as an alternative approach to the treatment of chronic low back pain.  It was also shown to be beneficial in reducing pain in patients who suffer from non-specific chronic low back pain (Sorosky et. al. 2008).

All of these researchers concluded that any exercise that focuses on core strengthening, in which Pilates is listed, would be beneficial in reducing pain as well as possibly increasing the functionality of persons who suffer from lower back pain (Carnero and Rittenberg, 2010).  Nonetheless, more research is still recommended.

3. Pilates and Menstrual Cramps

Menstrual cramps are an issue that is faced by many women, some more than others.  While this is considered normal and a part of the menstrual cycle, it is still not a welcoming factor.  Moreover, the pain can be even more intensified if the individual suffers from dysmenorrhea.  Dysmenorrhea is denoted as severe pain or pain which usually affects the pelvic area.  

This is usually a result of an increase in the hormone – prostaglandin during menstruation (Sari, 2020). As such, when the prostaglandin hormone increases, the pain that arises from the uterine muscles that both contract and relax is amplified (Yatim, 2001). Severe menstrual pain can cause monthly disruptions in one’s life and overall quality of life.

In a systematic review of research on dysmenorrheal sufferers and other journal forms, it was found that Pilates was able to relieve menstrual pain.  This is because Pilates focuses on the strength of the abdominal muscles as well as those of the back, pelvis and buttocks.  This, in effect, can help to reduce low back pain, which usually accompanies menstrual pain for some women during menstruation (Sari, 2020).  

As such, Pilates may be able to shape the muscles of the waist, train the overall muscles of the abdominals, and strengthen the back.  This, in effect, will reduce lower back pain before it even begins during menstruation. 

Additionally, when the pain is under control, that can aid in mental clarity and control to reduce or eliminate any anxiety that would have otherwise been present during this time of the month.

Pilates can be performed during menstruation to help in reducing pain as well as control mental anxiety (Sari, 2020).  Along with pilates, research suggests that other physical activities can be performed during this time of the month, such as walking, running and even light sports (Sari, 2020).

4. Pilates and Cognitive Improvement

Cognitive decline as we age affects functions such as memory, speed of processing and understanding (Institute of Medicine, 2015).  Cognitive decline has been attributed to many factors, including lifestyle, disability and poor quality of life, etc. (Batty et. al. 2016; Plassman et. al. 2010).  As such, physical activity has been largely recommended as a way to maintain one’s health and functional capacity as the years pass.

Pilates is said to have both physical and mental benefits (Memmedova, K. (2015).   This is due to the fact that it is designed to provide full coordination of the body, mind and soul.  As such, Pilates is purported to be able to increase one’s attention and cognitive function while at the same time reducing stress (Ungaro, 2002).

This was proven in a 12-week study by (García-Garro PA et. al. 2020) where it was shown that Pilates training had a beneficial effect on the cognitive abilities of the participants who were women, sixty (60) years and older. The cognitive improvement observed was verbal fluency and the completion of tasks. 

In this regard, researchers contend that Pilates training could serve as an effective tool in improving the autonomy and quality of life of older women.  It must be noted that the Pilates sessions were conducted twice weekly over the Twelve (12) week duration of the study.

5. Pilates, Posture and Body Positioning

Our posture changed as the years passed.  These modifications in one’s posture are said to be influenced by several factors, such as one’s degree of mobility and type of lifestyle (sedentary/active).  As such, one’s overall posture will be dependent on both the maintenance and formation of the curves of the spine (Ryan and Friend, 1997; Himann, 2004). 

Additionally, proper posture or the lack thereof is said to be amplified as we age due to challenges or difficulties in daily living activities, as well as a reduction in one’s physical condition (Balzini et. al. 2003).

However, studies have shown that physically active people may have a reduced risk of developing curvature issues or what is called kyphosis, when compared to people who lead a sedentary lifestyle (Ryan and Friend, 1997).  As such, some of the methods of exercises, such as back extension, as well as those that involve the utilizing of several muscle groups, may be able to reduce or delay the deformity process and thus help in the maintenance of good posture (Ryan and Friend, 1997; Kuo et. al., 2009). 

Pilates may be able to restore flexibility and muscle strength, help improve breathing and thus help with correcting one’s posture and thus, the prevention of injuries (Peterson, 2009).

In a study by Emery et. al. (2010) to establish the effects of Pilates on the posture of the arm trunk, one’s strength and flexibility, it was found that Pilates was effective in improving abdominal strength as well as upper spine posture.  The study also found that Pilates was able to stabilize the posture of the core when an individual performed movements that had to do with shoulder flexion.

It must be noted that this study had over nineteen (19) participants (9 controls and 10 experimental).  The study was conducted over a twelve (12) week period per group.  

Pilates-based exercises were also proven effective for older adults (especially those with a decrease in thoracic flexion (Kuo et. al. 2009).  However, research suggests that the exercises must be performed over a long period for the best results (Kuo et. al. 2009). 

Pilates vs. Yoga for Back Pain: Which is better?

Both exercise methods carry similar movements and are based on a similar premise.  Joseph Pilates also studied Yoga in his quest to formulate a programme of exercise that could be beneficial mentally as well as therapeutically, which led to the development of Pilates. 

Therefore, there is no evidence to suggest that one is better than the other in the treatment or management of low back pain (van Middlekoop et. al. 2010).

As such, research by Hayden et. al. (2005) contends that yoga was shown to be effective in the treatment of low back pain. Nonetheless, a recent meta-analysis by Lim et. al. (2010) denoted that Pilates was shown to be superior in the treatment of low back pain when compared to minimal intervention.

Illustrative Summary

Here is an Ilustrative Summary of the Five (5) Benefits of PILATES

Let’s Sum Up!

Pilates is a famed method of exercise that takes into consideration both physical and mental strength. Therefore, it is said to focus on mind-body alignment.  This method of exercising has been shown to help with strengthening the core muscles and improving cognitive function, as well as one’s posture and body position. It could serve as a great addition to one’s fitness routine.

While the exercise usually does not require vigorous exertion, they have been proven effective based on numerous studies.   This shows that the key to overall physical fitness and mental health does not require several trips to the gym or days and hours of exercising; it simply requires us to just move our bodies.  A sedentary lifestyle is not a worthwhile aspiration.

So, now that we have covered Pilates and its many benefits to any fitness routine, what are you gonna do about it? Well, go, get your fit on!

To learn how to create your ‘unique’ fitness regimen, check out this article here, as well as other exercises that can help to strengthen the core muscles here.

• Creating that ‘hiit’ fitness program.
• Don’t tuck it in! – Here are Five (5) exercises to reduce belly fat, strengthen and tone the abs at home.

Editor’s Note: This article was last edited by a Researcher and Certified Nutrition Coach on May 10, 2026.