Trying a different type of class can help your workout regimen feel new again if it has been getting a little boring. Whether the lesson is on a mat or a Pilates reformer, taking Pilates courses could be a terrific way to broaden your fitness horizons.
Pilates is incredibly adaptable; although it can be done in a studio or gym, it’s not necessary. If you prefer working out at home, or even if you simply want to familiarize yourself with the kind of exercise before attending a public class, there are a ton of Pilates streaming or virtual options available.
No matter how you attend the courses, giving Pilates a try can revolutionize your workout, regardless of your level of fitness.
“Pilates will meet anybody’s needs to improve their movement in a graceful way, and at the same time make it extremely challenging,” Gabriela Estrade, a certified Pilates instructor and ACE-certified personal trainer based in New Jersey, tells SELF. “You can make so many variations of the same exercises that it stays fresh.”
Want to know what it’s all about? Here’s everything a Pilates newbie needs to know to enjoy their first class.
What is Pilates, anyway?
Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility. Typical Pilates workouts tend to be 45 minutes to an hour long, Sonja Herbert, a Pilates instructor and founder of Black Girl Pilates, tells SELF.
You can do Pilates with or without equipment (more on that below), but no matter what you can expect the moves to involve slow, precise movements and breath control.
Pilates moves tend to target your core, although the exercises work other areas of your body as well. “Pilates is not restricted to specific body parts,” Herbert says. Yes, many classical Pilates moves focus on your core and trunk, but that doesn’t just mean your abs. “Although Pilates is specifically defined as exercise for the core or abdominal muscles, it is important that clients know that the core includes the entire trunk, which is the abdominals, the hips, the inner and outer thighs, and the back,” Herbert explains. And many Pilates instructors mix in moves specifically meant to engage areas like your arms, glutes, and lower legs. So expect a full-body workout. (Example: this core and legs Pilates workout.)
What are the benefits of Pilates?
What is Pilates good for, you may ask? Well, there are tons of Pilates benefits you should be aware of. “Pilates is a full-body exercise method that will help you do everything better,” Herbert says. “It strengthens and stabilizes your core body, which is your foundation, so that you can move efficiently while improving your posture, flexibility, and mobility.”
And if you’re looking for functional movement—the kind that helps you move better on a day-to-day basis while doing everyday tasks—Pilates can train you in that too. A 2018 study of 90 people published in the Journal of Exercise Rehabilitation found that participants who practiced Pilates for one hour three times a week for eight weeks improved their scores on a functional movement screen, which measures things like balance, stability, and mobility, more than people who did yoga instead (or who didn’t exercise at all).
Then there are the muscle benefits—especially in the endurance realm. One 2010 study published in the Journal of Strength & Conditioning Research found that people who did 1 hour of Pilates twice a week for 12 weeks reported significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance. The researchers theorize that the scapular stabilization cues throughout the moves (when you’re told to bring your shoulder blades together or down), combined with the increase in core strength and endurance, can translate to upper-body strength improvements.
Like other forms of exercise, Pilates has also been found to have a beneficial effect on mental health. A 2018 meta-analysis of eight Pilates studies found that those who practiced Pilates reported a reduction in symptoms of depression, anxiety, and fatigue, as well as an increase in energy. “Pilates is all about mind-body connection, and can be a great introduction to both physical and mental endurance,” says Estrade. (Of course, no form of exercise is considered a treatment for mental health conditions, and improvements don’t occur for all people—meeting with a mental health professional is still an important step if you’re experiencing anxiety, depression, or other issues.)
Ready to start a Pilates practice? Here are a few things to keep in mind for your first class.
1. Mat classes can be a helpful introduction for beginners.
There are two types of Pilates: mat Pilates and reformer Pilates. Classes are either based on a mat, which is a tad thicker than your standard yoga mat (to cushion pressure points) or a machine called a Pilates reformer, which is a sliding platform complete with stationary foot bar, springs, and pulleys that provide resistance.
Creating a solid Pilates foundation with mat classes before heading to the reformer can be helpful because it allows your body to better understand how to support itself without outside resistance, Patricia Sabulis, a Mirror trainer and Lululemon ambassador, tells SELF. By using your own body as resistance, you’ll learn how to engage specific muscles to do exercises with proper form.
As a Pilates newbie, looking for classes labeled “classic mat” can provide a great entry point, Sabulis says. That’s because they generally cover the fundamentals—more on those foundational exercises below—and follow an order that helps you become acquainted with activating your deep muscles.
Once you feel comfortable and ready to take on the reformer—again, you may want to seek out classes called “classic reformer”—it’s a good idea to hit your class early. Let your instructor know it’s your first time using the equipment, so they can give you a quick tour on what it’s all about, says Sabulis. (Some Pilates studios also offer one-on-one instruction on the reformer, but those sessions tend to be pricier.)
2. Pilates sessions can require equipment, but they don’t need to.
There are also a few other pieces of Pilates equipment you might want to be aware of, though they probably won’t show up in most beginner Pilates mat classes.
The most common pieces of equipment are the Wunda, a low chair with padding and springs, the Cadillac (which looks a little like a bed with a canopy frame and is used in various ways for advanced students), the spine corrector, the high chair, and the Magic Circle, a ring you often use between your legs to create resistance.
Regardless of what class you choose, make sure to let your instructor know you’re a beginner. This way they’ll be able to keep an eye on you throughout the class and offer modifications or form adjustments.
3. Pilates is similar to yoga, but different in some key ways.
Many trainers tend to combine elements of Pilates and yoga into one workout in their class, which may lead many to assume that they are the same type of workout. While they are similar in some regards, they’re also different in some important ways.
First, the similarities: Both Pilates and yoga are low-impact workouts that emphasize the mind-body connection. Both workout modalities can be done with just your bodyweight, though they can involve props as well. (In the case of yoga, these can include things like blocks or straps.)
But when thinking about Pilates versus yoga, it’s important to recognize their differences too—mainly, they have very different approaches and origins.
The seeds of yoga—which began in India thousands of years ago—began with meditation, and “the physical poses were developed as a way to support that internal practice,” says Sabulis. Over the years, different types of yoga developed, including Hatha, Vinyasa, and Ashtanga, which incorporate a variety of poses in different formats.
On the other hand, Pilates was created by Joseph Pilates in the 1920s, who introduced his training method to dancers recovering from an injury, according to the Pilates Method Alliance.
“Joseph Pilates developed a systematic and purely physical practice focusing mainly on rehabilitation,” Sabulis says.
As a result, Pilates incorporates a greater focus on building strength and stability in your core areas around your spine. While you do build strength in yoga, its focus is more on flexibility, says Sabulis. Still, there is solid carryover between the two—you certainly can get more flexibility with Pilates, just as you can get stronger with yoga.
4. Many beginner classes will feature the same group of exercises in each class.
There is an established set of Pilates exercises that are common in beginner classes, Herbert says. They include:
- The Hundred: a breathing exercise that also targets core strength and stability
- The Roll-Up: a slow, precise move that stretches the spine and the back of the body and strengthens the abdominals
- Leg Circles: a move which strengthen the hips and core stabilizers
- Rolling Like a Ball: an exercise that massages the spine and opens up the back
- Series of 5: a group of moves that strengthen the abdominals and back muscles
Then as you get familiar with the moves, your Pilates class can build on them, offering progressions to continue to challenge your muscles.
“For example, the Pilates Hundred exercise can be enhanced with a ball between your ankles to add more connection to your midline,” says Estrade. “In Rolling Like a Ball, a ring between your ankles can challenge your stability.”
5. You can get a good Pilates introduction at home, virtually.
If you feel more comfortable trying out a new exercise modality in the comfort of your home rather than acclimating yourself in a public, in-person class, you can get started with Pilates virtually.
“Virtual classes can be very ground-level and authentic, and can introduce you to studios where you can attend live classes if you feel comfortable later on,” says Estrade.
There are also a bunch of fitness apps you can use for a Pilates workout:
- Peloton ($13 per month)
While this app is probably most known for its cycling classes, it also offers Pilates options. “The classes are convenient, well-paced, and easy to access, making them perfect for those who like all their exercise activities—cycling, weight training, yoga, HIIT—in one place,” Estrade says. - Centr ($30 per month)
This app, created by actor Chris Hemsworth, has a four-week yoga and Pilates program called Centr Align (taught by yoga expert Tahl Rinsky and Pilates instructor Sylvia Roberts) that is suitable for beginner to intermediate levels. - Open ($20 per month)
Open offers Pilates classes in addition to breath work, meditation, and yoga for an all-encompassing mind and body routine. - Obé Fitness ($19 per month)
Take a live Pilates class or do one of hundreds in the on-demand library, where you can sort classes based on your fitness level, class length, and more.
6. It’s important to guard against injury, especially when you’re just getting started.
Mild or moderate soreness isn’t serious, nor is it something to worry about, but it’s possible that you can injure yourself with Pilates. Overdoing it on Pilates, especially if you’re new to working out in general, can over-stress your muscles, particularly if you don’t give them ample recovery time before your next class.
Lower-back strain—think, an achy or sharp pain in your lower back, which can radiate down your butt and thighs—can be a common Pilates injury, especially if your form isn’t on point during the moves. You may also experience rotator cuff tendinopathy, where you may feel pain and reduced mobility in your shoulder joint as you move, which can be a result of repetitive movements, Estrade says. Whatever the injury, if you feel pain or impeded mobility that persists past the day or two of simple DOMS, you should pause your Pilates routine and consider seeing a doctor or physical therapist.
While no one can 100% prevent injury in any kind of exercise, there are some ways you can protect yourself when getting started with Pilates. For instance, start with a beginner class that will help you learn basic Pilates movements, says Estrade. She also encourages you to go slowly and focus on the mind-body connection, which can help give you insights into your own body. Finally, consider taking a private lesson (especially if it’s your first time on a reformer) to help you feel more comfortable and confident. And, of course, like with any type of exercise, a proper warm-up is key.
“The basics of exercise still apply: Start low and go slow,” says Estrade.