Pilates is all the rage right now—and for good reason—it works! But don’t worry, you don’t need to drop your current workout and only focus on Pilates. Most people love Pilates because it’s a perfect complement to whatever they’re already doing.
Athletes especially love Pilates for the way it builds core strength and flexibility, while beginners and those recovering from injuries appreciate how gentle it is on the body. Pilates, like yoga, is all about connecting the mind and body. In fact, the original 34 Pilates exercises were actually created for injured veterans, dancers, athletes, and performers to help them improve their training and recovery.
It’s one thing to feel the benefits of Pilates, but it’s even better when science backs it up! Here are six key reasons (all backed by research!) why Pilates is an amazing addition to your routine.
1. Stronger Core, Better Stability & Relief from Low Back Pain
A 2023 study reviewed how Pilates affects core strength and muscle activation. They found that it’s just as effective as other forms of exercise, and in some cases, even better. The research shows that Pilates strengthens core muscles and can be super helpful for people dealing with chronic lower back pain—great news if you’re stuck at a desk or working from home!
In another 2024 study, researchers focused on people recovering from COVID-19 and found that Pilates boosted their core endurance and balance, helping them move better and feel stronger in everyday life.
2. Improved Mood & Quality of Life
In a 2017 study, researchers compared people doing Pilates, walking, or no exercise. Both the Pilates and walking groups saw big improvements in their depression, anxiety, and overall quality of life. Pilates can do wonders for your mental well-being!
3. Less Pain & Faster Recovery
A 2018 review of multiple studies found that Pilates is highly effective in reducing pain and disability. Whether it’s low back pain, osteoporosis, scoliosis, or even neck pain, Pilates has been shown to help speed up recovery and make people feel better overall.
4. Increased Flexibility
A 2004 study showed that with just one hour of Pilates a week, participants saw significant improvements in their flexibility. In fact, they measured better fingertip-to-floor distances with each follow-up! That’s similar to what you’d expect after 10 sessions of intense physical therapy. Pilates really does improve your flexibility without a huge time commitment.
5. Better Balance & Lower Body Strength
In 2017, a study looked at the effects of a 12-week Pilates program for older women. They found that Pilates improved balance, lower body strength, and even aerobic endurance—making it a fantastic way to stay fit as you age.
A 2023 review also found that Pilates helps improve balance in older adults, reducing the risk of falls and boosting mobility and overall quality of life.
6. Weight Loss
A 2021 meta-analysis reviewed the impact of Pilates on weight loss and found that it significantly reduced body weight, BMI, and body fat percentage, especially in adults who were overweight or obese. So, if weight management is one of your goals, Pilates can definitely help!
With so many amazing benefits, it’s easy to see why Pilates is becoming such a popular choice for fitness lovers of all levels. Whether you’re an athlete looking to up your game, recovering from an injury, or just wanting a low-impact way to stay fit, Pilates is a fantastic option that can help you feel stronger, healthier, and happier!