What Is Pilates Good For? Absolutely Everything
Yes, the hype is real. Read on for the science-backed benefits of Pilates.
The Pilates craze is booming, and for good reason — it really works. This is not to say that you should drop whatever workout you’re doing and only do Pilates. In fact, most people turn to Pilates because they realize it’s an excellent complement to whatever workout they’re already doing (take it from the 3-2-1 Method that’s been trending all over TikTok).
Athletes will love Pilates for the core strength and flexibility. Beginners and people recovering from injuries love that it’s low impact. And much like yoga, Pilates is big on mind-body connection and awareness. In fact, the original 34 Pilates exercises were initially practiced by injured veterans, dancers, athletes, and performers to help complement their training and rehab routines.
It’s one thing to feel the benefits of Pilates, and it’s another for science to back it up. We rounded up 6 key benefits of Pilates (according to research) to let you know why you should add it to your routine ASAP.
Benefits of Pilates
Improved core strength, core stability & low back pain
A 2023 study reviewed interventions and outcome measures to assess the effects of Pilates on core muscle activation and strength. They found that Pilates is not inferior to equivalently dosed exercises and can be superior to no exercise and non-equivalent exercise. Emerging evidence shows that Pilates positively impacts core muscle strength and can be helpful for people with chronic back low pain — great news for desk dwellers and work-from-homers!
In a different study conducted in 2024, researchers looked at the effects of Pilates on core stability in people recovering from COVID-19. They found that Pilates positively improved core muscle endurance and trunk balance, which in turn affected their quality of movement and daily life.Improved levels of depression, anxiety & quality of life
A 2017 study compared a control group, walking group, and Pilates group and found that the scores of depression, anxiety, and quality of life improved in both the Pilates and walking groups.
Reduced pain & enhanced rehabilitation process
A 2018 study assessed past studies on Pilates and found that the majority of the clinical trials in the last five years found it to be effective in achieving desired outcomes, especially related to reducing pain and disability. The study specifically looked at the rehabilitation of low back pain, ankylosing spondylitis, multiple sclerosis, post-menopausal osteoporosis, non-structural scoliosis, hypertension, and chronic neck pain.
Better flexibility
A 2004 study found that with only one hour of Pilates per week, participants’ flexibility by fingertip-to-floor distance improved at every follow-up measurement. This change is similar in magnitude to that reported after 10 sessions of intensive physical therapy.
Improved balance & lower body strength
A 2017 study assessed the effects of a 12-week Pilates-inspired program in a community of older women. They found that Pilates-inspired exercises improved dynamic balance, lower-body strength, and aerobic resistance — thus making it an excellent exercise routine to maintain fitness as we age.
A 2023 review and meta-analysis of Pilates research found that Pilates is a valuable intervention to help enhance balance in elderly populations. Balance is essential for reducing risks of falling, improving mobility, and enhancing quality of life.
Weight Loss
A 2021 meta analysis of research looked at the effect of Pilates on weight loss. It concluded that Pilates “dramatically reduces body weight, BMI, and body fat percentage in adults with overweight or obesity.”
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