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Mind–body

Pilates

Pilates is a mind-body exercise practice. Research has focused especially on physical functioning and pain-related outcomes, while also examining other areas of health; this does not mean every proposed benefit is established.

Pilates is a mind-body practice studied in relation to movement, pain, and mood.

Overview

Pilates is a mind-body exercise practice. Research has focused especially on physical functioning and pain-related outcomes, while also examining other areas of health; this does not mean every proposed benefit is established. The overall research base is substantial and includes meta-analyses, but its strength is uneven: some outcomes have only limited clinical or randomized research. The evidence therefore gives a more developed picture for some broad themes than for Pilates as a whole.

Well researched: 198 studies. Last checked Oct 9, 2026.

43
human evidence
32
eligible
8
unclassified
3
animal / null result

Best-evidenced uses

5 variations documented

EvidenceStrong
198
Studies

Evidence checked Oct 9, 2026 · newest study 2026

Study designs:Meta-analysis51Systematic review22RCT105Quasi Experimental14Cohort study2Cross Sectional2Pilot study1Narrative review1
Study grades:
A
13
B
53
C
128
D
4

226 community reports across 4 platforms

View sources

Coverage

Effects
49
Helps with
37
Side effects
8
Interactions
6
How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

  • StrongWell established — backed by strong, consistent human research.
  • ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
  • PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
  • LimitedVery limited evidence — treat this as a hypothesis, not proof.
  • InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

  • Very highVery sure — strong, consistent evidence
  • HighFairly sure — consistent evidence from good studies
  • MediumModerately sure — new studies could change this
  • LowNot sure — little or mixed evidence
  • Very lowVery unsure — almost no usable evidence

Source — where the data comes from

  • Meta-analysisPooled analysis of many trials — the strongest evidence
  • RCTRandomized controlled trial — a strong human study design
  • ClinicalA human clinical study
  • Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
  • Animal researchStudied in animals, not humans
  • Community reportsAggregated user reports — anecdotal signal, not evidence
  • TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

  • AHigh-quality — strong, consistent human trials
  • BGood — solid evidence with some limitations
  • CModerate — limited, small, or mixed-quality studies
  • DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

These are research findings, not promises. A practice does not replace medical treatment.

What does research say?

What studies found for each claimed effect, best evidence first.

49 claims:1 good evidence10 some evidence13 mixed21 not enough evidence1 not tested in people1 personal stories only2 no benefit found

  • Pregnancy Outcome SupportGood evidence it helpsSize of effect: Small

    Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.

    All 4 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.

    Open the Pregnancy Outcome Support page
  • Physical FunctionSome evidence it helpsSize of effect: Medium

    Some human studies found a benefit. More research could change this.

    66 of 79 studies found a benefit; 13 found none. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 3 weeks, typically 8.

    A pooled analysis of randomized trials found moderate improvement in physical function with Pilates; its analysis included 1,410 people. Another pooled analysis found a 4.73-point lower RMDQ score than with minimal intervention among 973 people.

    Open the Physical Function page
  • Anxiety ReductionSome evidence it helpsSize of effect: Medium

    Some human studies found a benefit. More research could change this.

    23 of 26 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 6 weeks, typically 8.

    A pooled analysis of randomized trials found reduced anxiety symptom severity among 827 people. A separate analysis also reported lower anxiety levels among pregnant women who took part in clinical Pilates and childbirth training.

    Open the Anxiety Reduction page
  • Physical Endurance IncreaseSome evidence it helpsSize of effect: Small

    Some human studies found a benefit. More research could change this.

    32 of 36 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 6 weeks, typically 10.

    A pooled analysis of randomized and non-randomized human studies found increased VO2 max among 332 people, with a moderate effect. Another pooled analysis reported improved upper-limb muscular endurance, but described the evidence as very low quality.

    Open the Physical Endurance Increase page
  • Flexibility ImprovementSome evidence it helpsSize of effect: Small

    Some human studies found a benefit. More research could change this.

    32 of 38 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 3 weeks, typically 12.

    A pooled analysis of randomized and non-randomized human studies found improved sit-and-reach flexibility among 279 people. Pilates did not show a significant flexibility advantage over other forms of exercise in a separate pooled analysis of 126 people.

    Open the Flexibility Improvement page
  • Cholesterol Level ReductionSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 6 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 8 weeks, typically 10.

    A pooled analysis of randomized trials found cholesterol levels were lower by 12.39 mg/dL among 587 people. The change was classified as trivial in size.

    Open the Cholesterol Level Reduction page
  • Triglyceride Level ReductionSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 4 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 8 weeks, typically 11.

    A pooled analysis of randomized trials found triglyceride levels were lower by 12.59 mg/dL among 587 people. A separate trial reported a decrease only in the group labeled SINGLE, not the group labeled MULTI.

    Open the Triglyceride Level Reduction page
  • Posture ImprovementSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    7 of 9 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial. Trials that found it ran as little as 6 weeks, typically 12.

    Open the Posture Improvement page

Only reported by users, not studied: Chronic Pain Reduction.

What to expect

A single session has been associated with an Analgesic Effect. In longer trials, Physical Function and Analgesic Effect were measured after programmes as short as 3 weeks and typically 8 weeks; balance and flexibility after 3 and typically 12 weeks; endurance after 6 and typically 10 weeks; and strength after 5 and typically 12 weeks. After Pilates stopped, some benefits faded partly and others fully at follow-up. Reported side effects occurred during programmes lasting 8 to 24 weeks.

Also studied in people with 37 health conditions

How strong the evidence is in each group. This is research, not a treatment recommendation.

  • Back PainGood evidence it helpsSize of effect: Not known

    Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.

    All 26 studies with a clear result found a benefit.

    A 2025 pooled analysis of 57 randomized trials found pain relief and functional improvement with Pilates. A 2013 pooled analysis of 7 randomized trials also found short-term improvements in pain and disability compared with minimal intervention.

    Open the Back Pain page
  • PregnancyGood evidence it helpsSize of effect: Not known

    Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.

    All 14 studies with a clear result found a benefit.

    A 2024 pooled analysis of 11 randomized and controlled clinical trials found that Pilates reduced active-phase and overall labor duration in healthy pregnant women. A pooled analysis of two randomized trials found reduced labor pain intensity.

    Open the Pregnancy page
  • DepressionGood evidence it helpsSize of effect: Not known

    Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.

    All 3 studies with a clear result found a benefit.

    A 2023 meta-analysis of 18 randomized controlled trials found a reduction in depression symptoms. A 2025 systematic review of 12 studies, mostly randomized controlled trials, reported improved depressive symptoms compared with inactivity and results comparable to aerobic exercise.

    Open the Depression page
  • Ankylosing SpondylitisGood evidence it helpsSize of effect: Not known

    Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.

    All 3 studies with a clear result found a benefit.

    A 2022 RCT in 40 people found that aqua-based Pilates improved pain, function, quality of life, and spinal ROM compared with control. A 2024 review also reported improvements in spinal ROM, pain, function, and quality of life with Aqua Pilates.

    Open the Ankylosing Spondylitis page
  • Breast CancerSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 11 studies with a clear result found a benefit.

    A pooled analysis of randomized trials in women with breast cancer found improved quality of life and reduced pain. A 2026 review of Pilates as an exercise intervention in patients with breast cancer reported no contraindication.

    Open the Breast Cancer page
  • Multiple SclerosisSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 8 studies with a clear result found a benefit.

    A 2026 network meta-analysis of randomized trials in adults with Multiple Sclerosis found improvements in mobility, balance, walking endurance, fatigue and quality of life versus control. A 2022 pooled analysis of randomized and non-randomized studies found no statistically significant balance effect.

    Open the Multiple Sclerosis page
  • OsteoarthritisSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 6 studies with a clear result found a benefit.

    A 2025 meta-analysis found reduced pain compared with no intervention and improved range of motion compared with conventional exercises, though evidence quality was low. Another 2025 meta-analysis of 8 randomized controlled trials found improvements in WOMAC total score versus blank control and pain versus health education, but no significant advantage over other exercises.

    Open the Osteoarthritis page
  • FibromyalgiaSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 5 studies with a clear result found a benefit.

    A 2024 meta-analysis of 6 randomized trials found reductions in pain (VAS) and improvement in health-related quality of life (FIQ). A 2020 trial in 42 women with fibromyalgia also reported symptom improvement with mat Pilates.

    Open the Fibromyalgia page

Before you try it

What studies and reports say about side effects and who it may not suit.

Side effects

With weak evidence: Dizziness, Muscle Ache (Myalgia), Muscle Strain, Constipation, Headache, Weakness, and 2 more.

May not suit you if you have
Post-Surgery Recovery, Herniated Disc, and Heart Disease (General)
Some trials left out people with
Pregnancy, Cancer (General), Diabetes (General), Bone Fracture, and 10 more
Reported by users
Muscle Ache (Myalgia) (11 posts), Anxiety Increase, Physical Fatigue, and Muscle Cramps

General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.

How people do it

A gentle start, then what the studies used.

Start with
30 minutes, weekly (Mat Pilates – Beginner Flow)A gentle start based on the easiest variation, not on a study.
Build up to
60 minutes, 2 times a week, moderate intensity (what the studies used)
What the studies ran
120 minutes a week for 10 weeks
Longest session studied
60 minutes (Clinical Pilates – Rehab & Pain Management)Not a target and not a safe limit: past it there is no evidence either way.
Temperature
about 23 °C

The expert view shows every study, dose protocol and source.

Effects

49 listed

Start here

Highest probability, strongest evidence

  1. Pregnancy Outcome SupportCertaintyHighSourceRCTSmall effect4 cited studies

    A pooled analysis of randomized and non-randomized human studies found vaginal delivery was more likely in the Pilates group than in the control group (RR = 1.21) among 358 people. The evidence comes from studies of pregnancy.

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Medium probability(23)
  1. Physical FunctionCertaintyMediumSourceMeta-analysisModerate effectlong-term79 cited studies · 1 other source

    A pooled analysis of randomized trials found moderate improvement in physical function with Pilates; its analysis included 1,410 people. Another pooled analysis found a 4.73-point lower RMDQ score than with minimal intervention among 973 people.

    →
  2. Anxiety ReductionCertaintyMediumSourceMeta-analysisModerate effectlong-term26 cited studies

    A pooled analysis of randomized trials found reduced anxiety symptom severity among 827 people. A separate analysis also reported lower anxiety levels among pregnant women who took part in clinical Pilates and childbirth training.

    →
  3. Analgesic EffectCertaintyMediumSourceMeta-analysisModerate effectconflicting findingslong-term74 cited studies

    A pooled analysis of randomized trials found lower pain scores with Pilates among 7,705 people. Results are not fully consistent: another pooled analysis of randomized trials found no statistically significant effect on subjective pain intensity among 366 people.

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  4. Antidepressant EffectCertaintyMediumSourceMeta-analysisModerate effectconflicting findingslong-term30 cited studies

    A pooled analysis of randomized trials found reduced depression symptom severity among 827 people. Findings are mixed, however: another pooled analysis reported that results for depression were mixed.

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  5. Physical Endurance IncreaseCertaintyMediumSourceRCTSmall effect36 cited studies · 1 other source

    A pooled analysis of randomized and non-randomized human studies found increased VO2 max among 332 people, with a moderate effect. Another pooled analysis reported improved upper-limb muscular endurance, but described the evidence as very low quality.

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  6. Flexibility ImprovementCertaintyMediumSourceRCTSmall effectlong-term37 cited studies · 2 other sources

    A pooled analysis of randomized and non-randomized human studies found improved sit-and-reach flexibility among 279 people. Pilates did not show a significant flexibility advantage over other forms of exercise in a separate pooled analysis of 126 people.

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  7. Cardiovascular Health SupportCertaintyMediumSourceRCTLarge effect12 cited studies

    A pooled analysis of randomized trials found improved cardiorespiratory fitness with mat Pilates. A review also reported improvements in cardiorespiratory function, walking, mobility and functional capacity.

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  8. Cholesterol Level ReductionCertaintyMediumSourceRCT6 cited studies

    A pooled analysis of randomized trials found cholesterol levels were lower by 12.39 mg/dL among 587 people. The change was classified as trivial in size.

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  9. Triglyceride Level ReductionCertaintyMediumSourceRCT4 cited studies

    A pooled analysis of randomized trials found triglyceride levels were lower by 12.59 mg/dL among 587 people. A separate trial reported a decrease only in the group labeled SINGLE, not the group labeled MULTI.

    →
  10. Posture ImprovementCertaintyMediumSourceRCTlong-term9 cited studies · 1 other source

    A trial involving 236 participants found a between-group difference in thoracic curve change (MD -5.45 degrees [-8.3, -2.6]). A review also reported improvements in postural alignment and core stability alongside reductions in work-related musculoskeletal symptoms, particularly chronic low back and neck pain.

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  11. Stress Resilience ImprovementCertaintyMediumSourceRCT6 cited studies · 1 other source

    A small trial found a decrease in scores on an inverted stress scale, where a decrease indicates improvement, among 23 people. A review also reported changes in self-resilience and well-being.

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  12. Blood Glucose Level SupportCertaintyMediumSourceRCTconflicting findings7 cited studies

    A 2025 pooled analysis of randomized trials found HbA1c was lower by 0.96% compared with standard care among 275 people. Findings differ across reviews: one review noted Pilates was not the most effective intervention for glycaemia control.

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  13. Physical Strength IncreaseCertaintyMediumSourceRCTModerate effectconflicting findingslong-term35 cited studies · 1 other source

    Pooled analyses of randomized trials found improvements in strength, including a moderate effect in one analysis. Results are mixed: another pooled analysis of randomized and non-randomized human studies estimated a small effect, with uncertainty about the true effect.

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  14. Weight Management SupportCertaintyMediumSourceRCTconflicting findings13 cited studies · 1 other source

    A pooled analysis of randomized and non-randomized human studies found lower pregnancy weight gain in the Pilates group. Another pooled analysis found a lower body mass index among 342 people; findings across studies vary.

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  15. Cognitive Function ImprovementCertaintyMediumSourceRCTModerate effectconflicting findings8 cited studies

    A review of randomized trials reported post-intervention improvements in the cognitive measure across studies involving 999 people. Another review reported cognitive improvements, but results across studies were not consistent.

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  16. Balance ImprovementCertaintyMediumSourceRCTModerate effectconflicting findingslong-term53 cited studies · 1 other source

    A pooled analysis of randomized trials found a moderate improvement in balance among 930 people. Results conflict: a separate pooled analysis using the Berg Scale found no significant difference between Pilates and control groups.

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  17. Sleep Quality ImprovementCertaintyMediumSourceRCTSmall effectconflicting findingslong-term19 cited studies · 1 other source

    A pooled analysis found better sleep quality among pregnant women in the Pilates group. Another pooled analysis found a lower PSQI score among 477 people, while a later analysis of 204 people found no statistically significant improvement.

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  18. Blood Flow ImprovementCertaintyMediumSourceRCTLarge effect3 cited studies

    One small trial found a greater increase in flow-mediated dilation after Pilates (n = 10; Cohen's d, 1.6; 95% CI, 0.6, 2.5; p < 0.001). A review also mentioned changes in haemodynamic behaviour.

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  19. Grip Strength ImprovementCertaintyMediumSourceRCTTrivial effectconflicting findings8 cited studies

    One trial found handgrip strength increased by 1.76 kg among 104 people. Findings conflict: a pooled analysis of randomized and non-randomized human studies found no statistically significant effect among 163 people.

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  20. Blood Pressure SupportCertaintyMediumSourceRCTconflicting findings10 cited studies · 1 other source

    A pooled analysis of randomized and non-randomized human studies reported lower blood pressure, with a reduction of -4.76 mmHg. Findings differ on how well Pilates controls blood pressure compared with other interventions.

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  21. Joint Health ImprovementCertaintyMediumSourceClinicalTrivial effect5 cited studies · 2 other sources

    A trial in pregnancy found that ACL laxity remained stable in the Pilates group and moved back toward baseline after delivery, while pregnancy-related increases persisted in controls. A review also reported improved shoulder range of motion.

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  22. Respiratory Health SupportCertaintyMediumSourceClinicallong-term2 cited studies

    A 2018 trial of 31 participants reported that MIP increased from 36.55 to 78.55 cm/H2O (p<0.0001). A 2025 trial of 43 participants also found a difference between groups over time in lung capacity after 24 weeks.

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  23. Sexual Function and Libido ImprovementCertaintyMediumSourceClinical2 cited studies

    A trial found higher post-intervention FSFI scores among postmenopausal women in the Pilates group (n = 30). In a separate 12-week study, post-treatment FSFI scores were 29.8 ± 3.7 in the study group versus 12.6 ± 1.5 in controls (n = 93).

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Low probability(22)
  1. Mood ImprovementCertaintyLowSourceRCTSmall effectlong-term15 cited studies · 1 other source

    A 2026 pooled analysis of randomized and non-randomized human studies found a small improvement in mood-related outcomes among 1,264 people. A review also reported improvements in mental and psychological health, but the findings cover people with varied health conditions.

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  2. Social Function ImprovementCertaintyLowSourceRCT5 cited studies

    A pooled analysis of randomized trials found a small improvement in social functioning. A 2025 trial reported higher post-intervention scores in the experimental group than in the control group (96.69 ± 10.71 vs. 82.46 ± 14.82).

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  3. Physical Energy IncreaseCertaintyLowSourceRCT4 cited studies · 1 other source

    A 2025 trial reported higher post-intervention scores in the experimental group than in the control group (74.04 ± 15.78 vs. 66.73 ± 18.68). A separate trial reported differences in vitality scores among people with type 2 diabetes.

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  4. Memory ImprovementCertaintyLowSourceRCT2 cited studies

    A quasi-experimental study found improved immediate-memory performance after the intervention among 47 people. A review also described possible benefits for older adults with short-term memory deficits.

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  5. Fatigue ReductionCertaintyLowSourceRCTSmall effectconflicting findingslong-term17 cited studies

    One trial found lower physical fatigue after 8 weeks among 80 people. Findings conflict: a pooled analysis of randomized trials involving 812 people found no statistically significant effect on fatigue.

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  6. Immune System SupportCertaintyLowSourceRCT2 cited studies

    A trial found a difference over time between groups in white blood cell count after 24 weeks (n = 43; p < 0.05). A review also mentioned changes in salivary S-IgA.

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  7. Body Composition ImprovementCertaintyLowSourceRCTTrivial effectconflicting findings14 cited studies · 1 other source

    A trial reported a decrease in waist-to-hip ratio within the Pilates-plus-aerobic-exercise group. Findings differ: a pooled analysis found no significant change in body mass index among pregnant women.

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  8. Muscle Recovery AccelerationCertaintyLowSourceRCTLarge effectconflicting findings2 cited studies · 1 other source

    A trial involving 145 people found higher perceived recovery with Pilates than with home-based exercises. A pooled analysis of randomized trials found no statistically significant effect, and results varied substantially across studies.

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  9. Verbal Fluency ImprovementCertaintyLowSourceClinical1 cited study

    A 2020 trial of 107 participants who had menopause found higher scores on the Isaacs test after Pilates training (t (54) = −10.46, p < 0.001, Cohen’s d = 0.70).

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  10. Constipation ReliefCertaintyLowSourceClinical2 cited studies

    In people with IBS, a trial involving 60 people found a greater reduction in IBS symptom severity in the study group than in the control group. A separate study reported a change in stool frequency among 36 people.

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  11. Improve Heart Rate Variability (HRV)CertaintyLowSourceClinical4 cited studies

    A trial involving 60 people found an increase in rMSSD within the Pilates group. Another trial measured a decrease in the LF/HF ratio, which the authors interpreted as improved autonomic balance; it is not a symptom scale.

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  12. Inflammation ReductionCertaintyLowSourceClinical2 cited studies

    A trial involving 30 people reported a 20.00% decrease in BASDAI score. Another small trial found a difference in CRP between groups after eight weeks, but the reported finding does not specify the direction of that difference.

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  13. Muscle Mass IncreaseCertaintyLowSourceClinicalconflicting findingslong-term7 cited studies · 1 other source

    A 2025 trial found a change in skeletal muscle mass after 24 weeks among 43 people, and a review reported changes in several abdominal and back muscles. Results differ: a pooled analysis found no statistically significant effect on lean body mass among 61 people.

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  14. Muscle RelaxationCertaintyLowSourceClinicalModerate effect3 cited studies · 1 other source

    A trial found reduced stiffness in the right erector spinae muscle in the sMFR-RP group compared with the RP group (n = 32; Cohen d=0.735, 95% CI [0.017-1.451]). Another trial found lower external oblique muscle tone, but the authors' interpretation of this change does not establish that lower tone is beneficial.

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  15. Serotonin System SupportCertaintyLowSourceClinical2 cited studies

    In a trial involving pregnant women, the Pilates exercise group showed changes in serotonin alongside EPDS, PSQI, and PSS scores (n = 16; serotonin: z = −2.521, p = 0.012). A narrative review also reported an increase in serotonin concentration in the Pilates group.

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  16. Oxygen Utilization ImprovementCertaintyLowSourceClinical1 cited study

    A 2023 trial of 30 participants

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  17. Proprioception ImprovementCertaintyLowSourceClinical2 cited studies · 1 other source

    A trial involving 33 people with breast cancer found improved trunk proprioception in the Pilates group. Another trial found no significant change in upper-limb proprioception on the side of surgery.

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  18. Bone Health ImprovementCertaintyLowSourceClinicalTrivial effectconflicting findingsnot used for recommendations4 cited studies

    A small trial involving 19 people found an increase in trunk bone mineral content measured by DXA. Findings differ: a pooled analysis of 591 people found no clear effect on bone health.

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  19. Reaction Speed IncreaseCertaintyLowSourceClinical1 cited study

    One trial among people with Parkinson's disease found improved reaction time after Pilates compared with the control program on the Nelson Foot Reaction Test (n = 32).

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  20. Concentration ImprovementCertaintyLowSourceClinical1 cited study · 1 other source

    A quasi-experimental study in 40 healthy people found concentration performance increased by 20.7 score points after the intervention.

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  21. Muscle Soreness Reduction (DOMS)CertaintyLowSourceAnecdotalnot used for recommendations2 other sources

    Low-impact, controlled Pilates movements are described as promoting blood flow and reducing delayed onset muscle soreness when used as active recovery. Some people also report this effect.

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  22. Interoception ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 other source

    Pilates requires focused attention to subtle bodily sensations and movements, which is described as supporting body awareness and interoception.

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Very low probability(3)
  1. HDL Cholesterol IncreaseCertaintyVery lowSourceRCTnot used for recommendations1 cited study

    There is no human evidence for an increase in HDL cholesterol from Pilates.

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  2. Lung Capacity ImprovementCertaintyVery lowSourceClinicalnot used for recommendations1 cited study

    In one trial, the PRT group improved more than the PLT group in forced vital capacity (FVC; mean difference = 0.43, p < 0.05; n = 66).

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  3. Resting Heart Rate ImprovementCertaintyVery lowSourceClinicalnot used for recommendations1 cited study

    A trial did not find statistically significant between-group differences in 24-hour heart rate (n = 60; CG vs MP = 3.4 [95% CI = -2 to 8.8]; MP vs MP + AE = 2.0 [95% CI = -3.4 to 7.5]; CG vs MP + AE = 5.4 [95% CI = -0.8 to 11.8]).

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1 more mentioned only by users

What to expect

A single session has been associated with an Analgesic Effect. In longer trials, Physical Function and Analgesic Effect were measured after programmes as short as 3 weeks and typically 8 weeks; balance and flexibility after 3 and typically 12 weeks; endurance after 6 and typically 10 weeks; and strength after 5 and typically 12 weeks. After Pilates stopped, some benefits faded partly and others fully at follow-up. Reported side effects occurred during programmes lasting 8 to 24 weeks.

Conditions it's used for

Complaints and diagnoses people take it for37 listed

Highest probability, strongest evidence

  1. Back PainCertaintyHighSourceMeta-analysis26 cited studies

    A 2025 pooled analysis of 57 randomized trials found pain relief and functional improvement with Pilates. A 2013 pooled analysis of 7 randomized trials also found short-term improvements in pain and disability compared with minimal intervention.

    →
  2. PregnancyCertaintyHighSourceMeta-analysis14 cited studies

    A 2024 pooled analysis of 11 randomized and controlled clinical trials found that Pilates reduced active-phase and overall labor duration in healthy pregnant women. A pooled analysis of two randomized trials found reduced labor pain intensity (MD -1.21, p<0.00001).

    →
  3. DepressionCertaintyHighSourceMeta-analysis3 cited studies

    A 2023 meta-analysis of 18 randomized controlled trials found a reduction in depression symptoms. A 2025 systematic review of 12 studies, mostly randomized controlled trials, reported improved depressive symptoms compared with inactivity and results comparable to aerobic exercise.

    →
  4. Ankylosing SpondylitisCertaintyHighSourceClinical3 cited studies

    A 2022 RCT in 40 people found that aqua-based Pilates improved pain, function, quality of life, and spinal ROM compared with control. A 2024 review also reported improvements in spinal ROM, pain, function, and quality of life with Aqua Pilates.

    →
Medium probability(14)
  1. Breast CancerCertaintyMediumSourceRCT11 cited studies

    A pooled analysis of randomized trials in women with breast cancer found improved quality of life and reduced pain. A 2026 review of Pilates as an exercise intervention in patients with breast cancer reported no contraindication.

    →
  2. Multiple SclerosisCertaintyMediumSourceRCT8 cited studies

    A 2026 network meta-analysis of randomized trials in adults with Multiple Sclerosis found improvements in mobility, balance, walking endurance, fatigue and quality of life versus control. A 2022 pooled analysis of randomized and non-randomized studies found no statistically significant balance effect.

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  3. ObesityCertaintyMediumSourceRCT8 cited studies

    A 2021 pooled analysis of 11 randomized trials in adults with overweight or obesity found reductions in body weight, BMI, and body fat percentage. A 2026 review included obese middle-aged women in pooled BMI and body-weight analyses but did not analyze obesity as a separate subgroup.

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  4. OsteoarthritisCertaintyMediumSourceRCT6 cited studies

    A 2025 meta-analysis found reduced pain compared with no intervention and improved range of motion compared with conventional exercises, though evidence quality was low. Another 2025 meta-analysis of 8 randomized controlled trials found improvements in WOMAC total score versus blank control and pain versus health education, but no significant advantage over other exercises.

    →
  5. FibromyalgiaCertaintyMediumSourceRCT5 cited studies

    A 2024 meta-analysis of 6 randomized trials found reductions in pain (VAS) and improvement in health-related quality of life (FIQ). A 2020 trial in 42 women with fibromyalgia also reported symptom improvement with mat Pilates.

    →
  6. Parkinson's DiseaseCertaintyMediumSourceRCT5 cited studies

    In people with Parkinson's Disease at Stage 1-3, a 2021 pooled analysis of randomized trials found improvements in balance and functional autonomy. A 2019 pooled analysis of four randomized trials found improvements in lower-body function, with descriptive findings also reporting benefits for fitness, balance, and functional autonomy.

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  7. ScoliosisCertaintyMediumSourceRCT4 cited studies

    A 2021 pooled analysis of 10 randomized trials found improvements in Cobb angle, ATR, pain, trunk ROM, and QOL. A 2023 umbrella review also reported benefits for scoliosis-related outcomes, while describing the evidence as low-certainty.

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  8. Diabetes Type 2CertaintyMediumSourceRCT3 cited studies

    A pooled analysis of randomized trials found reductions in glycated hemoglobin and oxidative stress in women with type 2 diabetes. Another pooled analysis reported glycemic reductions in adults with type 2 diabetes.

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  9. Hypertension (High Blood Pressure)CertaintyMediumSourceRCT3 cited studies

    A 2024 meta-analysis of randomized and non-randomized human studies in hypertensive patients reported blood-pressure reduction and safety. A 2022 trial in 60 women with hypertension aged 30 to 59 suggested mat Pilates as an adjunct for women using antihypertensive medication.

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  10. Neck PainCertaintyMediumSourceRCT3 cited studies

    In adults with chronic neck pain (>3 months), a 2025 pooled analysis of eight randomized trials found pain and disability benefits compared with control, but results were mixed when Pilates was compared with other exercise.

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  11. COVID-19CertaintyMediumSourceRCT2 cited studies

    A 2024 trial in 145 people who had recovered from COVID-19 found improvements in core endurance and static balance. In a trial of 59 participants selected for post-COVID-19 syndrome, Pilates improved 6-minute walk distance and sleep quality.

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  12. Diabetes (General)CertaintyMediumSourceRCT2 cited studies

    A 2021 pooled analysis of randomized trials found improvements in post-prandial glucose, HbA1c, total cholesterol, triglycerides, and LDL-C in people with diabetes. A 2025 review also described one trial in women with gestational diabetes that found reduced pain and anxiety, but no significant effect on depression.

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  13. StrokeCertaintyMediumSourceRCTnot used for recommendations6 cited studies

    In people after stroke, a 2021 pooled analysis of randomized trials found improvements in physiological parameters. A 2019 review also reported one RCT in which the Pilates group increased VO2 max and VO2 max per kg.

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  14. Addiction (General)CertaintyMediumSourceClinical2 cited studies

    A 2025 systematic review reported that one randomized trial in adolescents with Internet Addiction found reduced anxiety and depression subscale scores with Pilates combined with narrative therapy. A 2025 randomized controlled trial in 43 drug-dependent people undergoing rehabilitation found improvements in physical and mental health outcomes.

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Low probability(18)
  1. Anxiety Disorder (General)CertaintyLowSourceMeta-analysis1 cited study

    A 2023 meta-analysis of 8 randomized controlled trials found a reduction in anxiety symptoms; the studies were conducted in people with Depression.

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  2. MenopauseCertaintyLowSourceRCT5 cited studies

    A 2020 RCT in 107 postmenopausal women found improvements in cognitive and functional outcomes. However, a pooled subgroup analysis found no significant reduction in PSQI (MD = -5.55, p=0.20); the reviewed effects were evaluated in postmenopausal women only.

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  3. OverweightCertaintyLowSourceRCT3 cited studies

    A 2019 review reported one RCT in which the Pilates group improved VO2 max. Separately, an RCT in 20 women with obesity found reduced fat mass and increased muscle mass after 12 weeks of Pilates plus diet.

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  4. Heart Failure (CHF)CertaintyLowSourceRCT1 cited study

    A 2019 review reported one RCT in which Pilates produced greater improvement in peak VO2 than conventional rehabilitation (p=0.02).

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  5. InsomniaCertaintyLowSourceRCT1 cited study

    A 2020 meta-analysis of 6 randomized controlled trials found an improvement in PSQI total score (MD = -3.60, p=0.0001).

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  6. Mild Cognitive ImpairmentCertaintyLowSourceRCT1 cited study

    A 2022 systematic review reported that one pilot randomized controlled trial found short-term memory benefits in older adults with Mild Cognitive Impairment.

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  7. Chronic PainCertaintyLowSourceClinical2 cited studies

    A 2026 trial in 30 office workers with chronic neck pain (VAS >3/10, >6 weeks) found improvements in pain, disability and function. A review of randomized and non-randomized studies found the evidence inconclusive for chronic low back pain, so findings may differ by pain site.

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  8. Arthritis (General)CertaintyLowSourceClinical1 cited study

    A 2022 randomized controlled trial in 40 people found improvements in pain, cardiorespiratory fitness, functional ability, and quality of life when Pilates was added to CPT, compared with CPT alone.

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  9. Down SyndromeCertaintyLowSourceClinical1 cited study

    A 2024 randomized controlled trial in 40 people found improvements in balance, gross motor coordination, and quality of life when Pilates was added to physical therapy.

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  10. Female Sexual DysfunctionCertaintyLowSourceClinical1 cited study

    A 2025 non-randomized study of 93 women with an FSFI total score ≤ 26.55 and no sexual annoyance found improvements in FSFI, ASEX and BDI scores versus controls.

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  11. IBS (Irritable Bowel Syndrome)CertaintyLowSourceClinical1 cited study

    A 2024 randomized controlled trial in 60 people found improvements in IBS-SSS, bowel movement frequency, fatigue, anxiety, and depression compared with dietary advice alone.

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  12. Metabolic SyndromeCertaintyLowSourceClinical1 cited study

    A 2025 randomized controlled trial in 44 people found reductions in SBP and triglycerides in the SINGLE group after 12 weeks of Mat Pilates.

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  13. PMS (Premenstrual Syndrome)CertaintyLowSourceClinical1 cited study

    A 2025 systematic review reported that one controlled trial found improvement in depressive items on the PMSS with Pilates.

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  14. PrediabetesCertaintyLowSourceClinical1 cited study

    A 2026 trial in 49 women with prediabetes found improvements in glycemic and lipid outcomes.

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  15. Prostate CancerCertaintyLowSourceClinical1 cited study

    A 2025 review of randomized and non-randomized human studies reported a reduction in nocturia among patients with prostate cancer.

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  16. AsthmaCertaintyLowSourceTheoreticalnot used for recommendations1 other source

    Expert knowledge proposes that Pilates may improve respiratory muscle strength and breathing efficiency, with possible relief of symptoms and improved quality of life for people with asthma.

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  17. COPD (Chronic Obstructive Pulmonary Disease)CertaintyLowSourceTheoreticalnot used for recommendations1 other source

    Expert knowledge proposes that Pilates may improve exercise tolerance, dyspnoea, and functional capacity in people with COPD.

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  18. Urinary IncontinenceCertaintyLowSourceTheoreticalnot used for recommendations1 other source

    Pilates is proposed to improve pelvic floor muscle strength and reduce urinary incontinence episodes in women; this is based on expert knowledge rather than a reported clinical study.

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Very low probability(1)
  1. OsteopeniaCertaintyVery lowSourceClinicalnot used for recommendations1 cited study

    The studies did not support Pilates for osteopenia: a 2014 quasi-experimental study of 11 people found that a single bout did not improve bone density. It produced acute metabolic changes, but no long-term benefit was measured.

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Side effects

8 listed

Highest probability

  1. DizzinessCertaintyLowSourceClinical3 cited studies

    A pooled analysis of randomized trials examined dizziness, and an RCT with 58 people in 2023 also reported it. The studied groups included people with Breast Cancer and Parkinson's Disease.

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  2. Muscle Ache (Myalgia)CertaintyLowSourceClinical2 cited studies · 1 other source

    An RCT with 58 people in 2023 reported muscle pain, while a 2022 RCT with 21 people reported muscle soreness. The studies included people with Breast Cancer.

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  3. Muscle StrainCertaintyLowSourceClinical2 cited studies

    A 2023 RCT with 34 people examined minor muscle injury; a 2025 cohort of 19 people examined intercostal muscle strain. The studied groups included people with Pregnancy.

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  4. ConstipationCertaintyLowSourceClinical1 cited study

    Constipation was reported in a 2025 RCT with 19 healthy people.

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  5. HeadacheCertaintyLowSourceClinical1 cited study

    Headache was reported in a 2023 RCT with 58 healthy people.

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  6. WeaknessCertaintyLowSourceClinical1 cited study

    Weakness was reported in a 2023 RCT with 58 healthy people.

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  7. Joint Pain (Arthralgia)CertaintyLowSourceClinical1 cited study

    A 2022 RCT with 21 people with Breast Cancer reported muscle and joint pain.

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Low probability(1)
  1. Weight GainCertaintyLowSourceClinical1 cited study

    In a 2026 quasi-experimental study of 32 participants, the OG group gained fat mass (+2.2%, p < 0.05) and percent body fat (+1.6%, p < 0.05), while the NOG group lost body weight (−1.5%, p < 0.05).

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3 more mentioned only by users

Don't do it if

When to skip it or get medical advice first3 listed

Highest probability

  1. Post-Surgery RecoveryCertaintyLowSourceReference knowledgeTheoretical

    After recent spinal fusion or decompression surgery, Pilates movements involving spinal loading and segmental movement may disrupt healing tissues or hardware until a surgeon clears participation.

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  2. Herniated DiscCertaintyLowSourceReference knowledgeTheoretical

    During the acute inflammatory phase of a herniated disc, Pilates movements involving flexion may worsen radicular symptoms; medical clearance is needed before participation.

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  3. Heart Disease (General)CertaintyLowSourceReference knowledgeTheoretical

    Exercise is contraindicated during acute decompensated heart failure or unstable angina, even at low intensity, because it increases myocardial demand.

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Who the trials left out

Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.36 listed
Left out by one trial each (22)

When you stop

Rebound and withdrawal after discontinuing6 listed

Highest probability

  1. Physical FunctionCertaintyHighSourceClinicalloss of benefit2 cited studies

    A 2023 pooled analysis of randomized trials found that disability outcomes improved midway through Pilates training, with changes considered clinically significant (weighted mean difference = -4.24, 95% confidence interval, -5.39 to -3.09, I² value = 52.79%). In a trial of 30 people, some measured gains remained after the follow-up month, while the right-hand BBT gain did not.

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  2. Analgesic EffectCertaintyHighSourceClinicalloss of benefit2 cited studies

    A 2023 pooled analysis of randomized trials found mid-term pain relief with Pilates, but the change was not clinically significant (weighted mean difference = -1.67, 95% confidence interval, -2.03 to -1.32, I² value = 0.00%). A 2015 review reported that improvements in pain were no longer statistically significant at 6 months.

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Low probability(4)
  1. Anxiety ReductionCertaintyLowSourceClinicalloss of benefit1 cited study

    In a trial of 36 people, both groups had returned to moderate anxiety levels by the 3-month follow-up; reductions were seen only while participants were receiving treatment.

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  2. Balance ImprovementCertaintyLowSourceClinicalloss of benefit1 cited study

    In a trial of 69 people, abduction movement decreased between the post-intervention assessment and the 6-month follow-up in both groups (Pilates Δ = −12N; dance Δ = −28N; p = 0.012).

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  3. Flexibility ImprovementCertaintyLowSourceClinicalloss of benefit1 cited study

    In a trial of 69 people, flexion movement decreased between the post-intervention assessment and the 6-month follow-up in the Pilates group (Δ = −15o; p = 0.044).

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  4. Physical Strength IncreaseCertaintyLowSourceClinicalloss of benefit1 cited study

    In a trial of 69 people, internal rotation movement decreased between the post-intervention assessment and the 6-month follow-up (Pilates Δ = −12N; dance Δ = −16N; p = 0.004).

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Interactions

Okay to combine with

Highest probability of useful synergy

  1. SupplementsMagnesiumCertaintyMediumSourceReference knowledgeComplementary

    Magnesium supports neuromuscular function and muscle relaxation; adequate levels may help Pilates performance and reduce cramping or tension during precise movements.

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  2. PracticesYogaCertaintyMediumSourceReference knowledgeAdditive

    Yoga and Pilates together may improve flexibility, body awareness, and stress regulation more than either practice alone, while using overlapping but distinct movement principles.

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  3. PracticesCardioCertaintyMediumSourceReference knowledgeComplementary

    Cardio adds cardiorespiratory conditioning to Pilates. Physical activity guidelines recommend combining aerobic activity with muscle-strengthening activity.

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  4. PracticesMeditationCertaintyMediumSourceReference knowledgePotentiating

    Combining Pilates with mindfulness meditation may amplify interoception, emotional regulation, and attentional control through their shared focus on present-moment bodily awareness.

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  5. PracticesStatic StretchingCertaintyMediumSourceTheoreticalAdditive

    Static stretching after Pilates may help consolidate flexibility gains by lengthening muscles activated and strengthened during the session.

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Weakens or is weakened by

Highest probability

  1. PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceReference knowledgeCompetitive

    Doing High-Intensity Interval Training (HIIT) immediately before or after Pilates may impair neuromuscular precision and increase injury risk if fatigue compromises form and core engagement.

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How it works

The mechanisms this practice works through25 listed · 1 established

Established mechanisms

  • Quality of lifePsychologicalestablished

    Pilates improved physical and total quality of life but not psychological subscale.

    PMID 34759879PMID 41262321

Proposed mechanisms

  • Pelvic floor musclesPelvic floor muscle strengtheningproposed

    Pilates focuses on developing the musculature of the transverse abdominis and pelvis, which may strengthen the pelvic floor and reduce the risk of perineal trauma during childbirth.

    PMID 34208859PMID 34215198PMID 39217291

  • Abdominal musclesAbdominal muscle strengtheningproposed

    Pilates improved abdominal curl-up test performance, indicating increased abdominal strength and endurance.

    PMID 29924184

  • Body weight and fat lossEnergy expenditureproposed

    Pilates training provides an important energy expenditure that promotes weight and fat loss in sedentary, non-dieting overweight and obese individuals.

    PMID 36278570

  • Bone mineral densityVascular supply to bone tissueproposed

    Increase of vascular supplies to bone tissue and angiogenic-osteogenic responses to exercise.

    PMID 33961670

  • Core muscle group nerve controlNeuromuscular controlproposed

    Pilates emphasizes local stability movement and overall body movement, strengthening nerve control of core muscle groups and improving sensorimotor ability.

    PMID 36833545

  • Core strength and balanceNeuromuscularproposed

    Pilates improves core strength, posture, and coordination, leading to better balance and reduced fall risk.

    PMID 33787615

  • Deep core muscles (transversus abdominis, multifidus, pelvic floor)Core muscle activationproposed

    Pilates focuses on activation of deep core muscles, spinal stabilization exercises and body postural controls, enhancing muscle strength and endurance, improving spinal stability and postural control.

    PMID 36833545

  • Deep core musculature (transversus abdominis, multifidus)Neuromuscularproposed

    Pilates activates deep core muscles to correct delayed activation patterns and improve neuromuscular coordination.

    PMID 41178988

  • Descending pain inhibitory pathwaysPain modulationproposed

    Attention and body awareness activate descending inhibitory pathways and reduce fear-avoidance behaviors.

    PMID 41178988

  • Erythrocyte deformability and aggregationHemorheologyproposed

    Hypoxic Pilates training improved erythrocyte deformability and aggregation, enhancing microcirculation.

    PMID 33008106

  • Inspiratory and expiratory musclesRespiratory muscle strengtheningproposed

    Pilates combined with IMT increased maximal inspiratory and expiratory pressures, indicating strengthened respiratory muscles.

    PMID 29924184

  • Lumbar multifidus, transversus abdominis, internal oblique, rectus abdominisCore muscle activationproposed

    Pilates training reactivates weakened core muscles, enhancing lumbar stability and mobility.

    PMID 37132207

  • Postural symmetry and stabilizationPosturalproposed

    Pilates focuses on postural symmetry and stabilization/flexibility of the spine, pelvis, and shoulders.

    PMID 39372244

  • Transverse abdominal muscleCore muscle activationproposed

    Equipment-based Pilates exercises (e.g., the Hundred) showed thicker transverse abdominal muscles than mat Pilates, indicating greater activation of deep core muscles.

    PMID 27821970

  • Transversus abdominis, internal and external oblique, pelvic floor, multifidusCore muscle activationproposed

    Pilates exercises increase the thickness and activation of core muscles, improving trunk stability.

    PMID 38404718

  • Trunk proprioception and controlNeuromuscular efficiencyproposed

    Enhancement of trunk proprioception and control improves core endurance and postural balance.

    PMID 38404718

  • balance and flexibilityneuromuscular coordinationproposed

    Pilates improved balance (one-leg stand) and flexibility (sit-and-reach) through core strengthening and stretching

    PMID 40457231

  • deep stabilizer muscles (transversus abdominis, internal/external obliques, multifidus)neuromuscular controlproposed

    Pilates recruits deep stabilizer muscles at submaximal effort while disassociating extremities from trunk and pelvis, improving core stabilization and spinal stability.

    PMID 29114516

  • diaphragm and accessory respiratory musclesrespiratory muscle trainingproposed

    Breathing exercises with incentive spirometer increase respiratory muscle strength and coordination, enhancing lung ventilation.

    PMID 40834024

  • lung capacityrespiratory functionproposed

    Pilates improved vital capacity through respiratory muscle mobilization and breathing pattern optimization

    PMID 40457231

  • skeletal muscle mass and body compositionmusculoskeletal adaptationproposed

    Pilates training increased skeletal muscle mass and reduced body fat percentage over 24 weeks

    PMID 40457231

  • spinal stabilityneuromuscular controlproposed

    Pilates improves neuromuscular control and proprioceptive feedback, reducing mechanical stress on the lumbar spine.

    PMID 40183915

  • transverse abdominis, multifidus, pelvic floorcore stabilizationproposed

    Pilates exercises activated deep core muscles, improving lumbar stability and trunk endurance.

    PMID 41517716

  • transversus abdominis and multifiduscore stabilizationproposed

    Pilates emphasizes activation of deep core stabilizing muscles, improving lumbar control and functional recovery.

    PMID 40183915

Variations

5 documented

Typical protocol

171 protocolsEstimated

Across every study of this practice, whatever the variation.

60 min · 2×/week

Course
10 weeks
Per week
120 min
Temperature
23–32.5 °C
Humidity
50%
Rounds
10–25
% of max heart rate
45–60% of max
Sets
2–3
Reps
8.5–10
Intensity
Moderate
Format
Group
Supervision
Instructor-led

Courses and single sessions · 160 repeated-course and 9 single-session protocols

86% of the corpus contributed

Mat Pilates – Beginner Flow

Beginner9/1030–45 min · 3 times a week

30–45 min · 3 times a week

Editorial
How often
3 times a week
Intensity
Low
Time of day
Morning
Where
Indoors
Research depth
Minimal

This bodyweight floor practice introduces breath control, pelvic stability, and sequential spinal movement, with emphasis on slow, precise motion. It is intended for people new to Pilates or returning after a break.

No equipment needed.

How it's done7 steps · 3 cues · 3 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Place your hands palms down by your sides.
  2. Inhale deeply through your nose, expanding your ribcage laterally. Exhale fully through pursed lips, drawing your navel toward your spine to engage your deep core.
  3. Maintain this breath and core connection as you perform a Pelvic Curl: inhale to prepare, exhale to tilt your pelvis and peel your spine off the mat one vertebra at a time until your body forms a straight line from shoulders to knees.
  4. Inhale at the top, then exhale to articulate your spine back down to the mat, one vertebra at a time. Repeat 5-8 times.
  5. Move into the Hundred preparation: lift your legs to a tabletop position (knees over hips, shins parallel to the floor). Extend your arms long by your sides, palms down.
  6. Inhale for 5 counts and exhale for 5 counts while gently pulsing your arms up and down from the shoulders, keeping your core stable and spine imprinted. Perform for 5-10 breath cycles.
  7. Finish with a Spine Stretch Forward: sit tall with legs extended slightly wider than hip-width, feet flexed. Inhale to lengthen your spine, exhale to round forward sequentially, reaching your hands toward your feet. Inhale to stack your spine back up to a tall seat.

Cues

  • · Keep your neck long and shoulders relaxed away from your ears.
  • · Imagine a zipper closing from your pubic bone to your navel on every exhale.
  • · Move slowly and with control, prioritizing precision over speed.

Common mistakes

  • Holding the breath or breathing shallowly into the chest instead of the ribcage.
  • Tucking the pelvis too aggressively, which flattens the lower back and disengages the deep core.
  • Using momentum to roll up or down instead of articulating through each vertebra.

Prenatal Pilates – Gentle Core & Pelvic Floor

Beginner8/1040–45 min · 2 times a week

40–45 min · 2 times a week

From studies
How often*
2 times a week
Intensity
Low
Time of day
Morning
Where
Indoors
Research depth
Moderate

This pregnancy-specific version uses upright, side-lying, and all-fours positions and avoids lying on the back after the first trimester. It focuses on maintaining core function and supporting the pelvic floor, with healthcare-provider clearance specified for participation.

Equipment: Pilates Ball, Resistance Band

As studied

9 protocolsMeasured

The protocol the studies of this variation actually used.

40–60 min · 2×/week

Course
8 weeks
Per week
100 min
Sets
2–3
Reps
6–12
Supervision
Instructor-led

A repeated course

Derived from3179046338206341383973554021194240877820+4 more in Sources

How it's done6 steps · 3 cues · 3 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Start in a comfortable seated position on a Pilates ball or chair. Practice lateral thoracic breathing: place your hands on your ribcage, inhale to expand your ribs wide, and exhale to gently knit them together, engaging your pelvic floor.
  2. Move to an all-fours position for Cat-Cow: with hands under shoulders and knees under hips, inhale to gently arch your back and lift your tailbone, exhale to round your spine and tuck your pelvis. Move slowly through 5-8 cycles.
  3. Perform a modified Side-Lying Leg Lift: lie on your side with your bottom leg bent for stability. Inhale to prepare, exhale to lift your top leg to hip height, keeping it straight and your pelvis stacked. Lower with control. Repeat 8-10 times per side.
  4. Transition to a supported Standing Arm Series with a resistance band: stand with feet hip-width apart, holding the band. Exhale to pull the band apart, engaging your upper back. Inhale to return. Perform 10-12 reps.
  5. Practice Pelvic Floor Releases in a deep squat hold (if comfortable): hold onto a sturdy support, squat down, and on an exhale, consciously relax your pelvic floor muscles. Inhale to gently engage them. Repeat 5 times.
  6. Finish with a seated Forward Fold: sit on a bolster or ball with legs wide, and gently hinge forward from your hips, supporting your upper body with your hands or a prop. Breathe deeply for 1-2 minutes.

Cues

  • · Avoid any coning or doming in the midline of your abdomen; modify the exercise if you see this.
  • · Connect your exhale to a gentle lift of the pelvic floor, like a hammock gently lifting.
  • · Stay hydrated and avoid overheating; this is not a workout to build fitness, but to maintain function.

Common mistakes

  • Lying flat on the back after the first trimester, which can compress the vena cava.
  • Holding the breath or performing intense abdominal crunches.
  • Over-stretching due to the hormone relaxin, pushing joints beyond their normal range.
Studied protocols10 on file
  • 45 min· 3×/week· 8 weeks· n=31· A repeated coursePMID 31790463
  • 45 min· 2×/week· 12 weeks· n=81· A repeated coursePMID 38397355
  • 50 min· 2×/week· 4 weeks· n=107· A repeated coursePMID 40211942
  • 60 min· 2×/week· 8 weeks· 2 × 6–8· n=42· A repeated coursePMID 40877820
  • 40 min· 2×/week· 4 weeks· n=21· A repeated coursePMID 41283540
  • 50 min· 2×/week· 8 weeks· n=22· A repeated coursePMID 41414717

Showing 6 of 10 — the rest are in Sources

Reformer Pilates – Full Body Conditioning

Intermediate8/10supervision recommended45–60 min · 2 times a week

45–60 min · 2 times a week

From studies
How often*
2 times a week
Intensity
Moderate
Time of day
Any time
Where
Indoors
Research depth
Moderate

The Reformer’s spring resistance adds load while supporting controlled movement through exercises such as Footwork, Rowing, and Long Stretch. The session combines strength, flexibility, and coordination work across the body.

Equipment: Pilates Reformer

As studied

15 protocolsEstimated

The protocol the studies of this variation actually used.

45–60 min · 2×/week

Course
8 weeks
Per week
120 min
Sets
2
Reps
8–10
Intensity
Moderate
Format
Group
Supervision
Instructor-led

Courses and single sessions · 14 repeated-course and 1 single-session protocols

Derived from3660396339200873400120454039791140603682+10 more in Sources

How it's done6 steps · 3 cues · 3 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Adjust the Reformer to your height and select a moderate spring resistance (2-3 springs). Lie supine with your head on the headrest and feet on the footbar, heels together and toes apart in a Pilates V.
  2. Perform Footwork: press the carriage out by extending your legs fully without locking your knees, then return with control. Coordinate your breath, inhaling on the return and exhaling on the press. Complete 10-12 reps.
  3. Sit facing the footbar for the Rowing Series: grasp the straps, sit tall, and round back into a C-curve. Extend your arms forward, then circle them around and back, opening your chest. Return to the start. Repeat 5-8 times.
  4. Move to a kneeling position facing the back of the Reformer for Long Stretch: place your hands on the footbar and knees on the carriage. Extend your legs back into a plank, then press the carriage out and in by reaching through your heels and maintaining a stable torso.
  5. Transition to Side Splits: stand on the Reformer with one foot on the platform and the other on the carriage. Bend your standing leg to press the carriage out, keeping your pelvis stable and spine long. Perform 8-10 reps on each side.
  6. Finish with a cool-down on the Reformer, such as gentle hip rolls or a supine spinal stretch, using light spring tension.

Cues

  • · Keep the carriage movement smooth and controlled, avoiding jerky stops.
  • · Maintain a neutral spine and avoid gripping the straps too tightly.
  • · Focus on the eccentric phase (return) as much as the concentric phase (press).

Common mistakes

  • Locking the knees or hyperextending the joints under load.
  • Allowing the ribs to flare or the back to arch during arm and leg work.
  • Using momentum from the springs instead of muscular control to move the carriage.
Studied protocols18 on file
  • 60 min· 2×/week· 8 weeks· n=67· A repeated coursePMID 39200873
  • 55 min· 3×/week· 8 weeks· n=30· A repeated coursePMID 40397911
  • 55 min· 3×/week· 8 weeks· 2 × 10· n=47· A repeated coursePMID 40603682
  • 45 min· 2×/week· 6 weeks· n=54· A repeated coursePMID 40713915
  • 60 min· 2×/week· 8 weeks· n=22· A repeated coursePMID 41024232
  • 60 min· 2×/week· 6 weeks· n=32· A repeated coursePMID 41517716

Showing 6 of 18 — the rest are in Sources

Mat Pilates – Intermediate Series

Intermediate8/1045–60 min · 3 times a week

45–60 min · 3 times a week

Editorial
How often
3 times a week
Intensity
Moderate
Time of day
Any time
Where
Indoors
Research depth
Minimal

This series builds on Pilates fundamentals with more complex movements, greater range of motion, and endurance challenges. It is intended for practitioners who already understand the basic techniques.

No equipment needed.

How it's done6 steps · 3 cues · 3 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Begin in a standing roll-down: stand tall, inhale, and on an exhale tuck your chin and slowly roll your spine down toward the floor, keeping your core engaged. Inhale at the bottom, then exhale to restack your spine to standing.
  2. Move to the mat for the Hundred: extend your legs to a 45-degree angle (or higher if needed to maintain a neutral spine). Pump your arms vigorously while inhaling for 5 counts and exhaling for 5 counts, completing 100 pumps.
  3. Perform the Roll Up: lie flat with arms overhead. Inhale to lift your arms, exhale to sequentially curl up and reach for your toes, keeping your heels grounded. Inhale to begin rolling back down, exhale to articulate your spine back to the mat.
  4. Transition into Single Leg Stretch: from a curled position with head and shoulders lifted, hug one knee into your chest while extending the other leg to a 45-degree angle. Switch legs on a two-part breath cycle (inhale, inhale, exhale, exhale) for 8-10 reps.
  5. Execute the Swan Dive Prep: lie prone with hands under shoulders. Inhale to lift your head and chest into a spinal extension, keeping your gaze down and abdominals engaged. Exhale to lower back down. Progress to rocking forward and back with control.
  6. Conclude with the Seal: sit balanced on your sit bones, holding your ankles. Roll back onto your upper back, clap your feet together three times, then roll forward to balance again. Repeat 5-6 times.

Cues

  • · Maintain a scoop of the abdominals throughout, especially during spinal extension.
  • · Initiate all movement from your center, keeping limbs relaxed and integrated.
  • · Breathe laterally into your ribcage without letting your belly distend.

Common mistakes

  • Straining the neck by jutting the chin forward during abdominal exercises.
  • Collapsing into the lower back during the Roll Up instead of using deep core control.
  • Holding tension in the shoulders and hips instead of isolating the movement to the spine.

Clinical Pilates – Rehab & Pain Management

Beginner7/10supervision recommended30–50 min · 2 times a week

30–50 min · 2 times a week

From studies
How often*
2 times a week
Intensity
Low
Time of day
Any time
Where
Indoors
Research depth
Moderate

This therapeutic format emphasizes precise, low-load movement and pain-free ranges, with exercises intended to address movement patterns and spinal stability. It is designed for people recovering from injury or managing persistent pain, particularly lower-back pain, and is typically guided by a physiotherapist or certified clinical instructor.

Equipment: Resistance Band, Pilates Ball, Foam Roller

As studied

10 protocolsEstimated

The protocol the studies of this variation actually used.

25–60 min · 2×/week

Course
11 weeks
Per week
120 min
Reps
10
Format
Group
Supervision
Instructor-led

A repeated course

Derived from2713435533372888358054513783206039372244+5 more in Sources

How it's done6 steps · 3 cues · 3 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Begin with diaphragmatic breathing in a supine position: place one hand on your chest and one on your abdomen. Inhale slowly through your nose, feeling your abdomen rise, then exhale fully through your mouth, feeling your deep core engage.
  2. Perform a Pelvic Clock: lie on your back with knees bent. Gently tilt your pelvis anteriorly and posteriorly, then side to side, exploring small, pain-free ranges of motion to improve pelvic awareness and control.
  3. Activate your transverse abdominis with a bent-knee fall-out: maintain a neutral spine and slowly lower one knee out to the side, keeping your pelvis completely still. Return to center. Alternate sides for 8-10 reps.
  4. Progress to a supported Bridge with a Pilates ball: place the ball between your knees. Inhale to prepare, exhale to lift your hips into a bridge while squeezing the ball gently. Hold for 3-5 seconds, then lower with control.
  5. Perform a seated row with a resistance band: sit tall with legs extended, loop the band around your feet. Exhale to pull the band toward your lower ribs, squeezing your shoulder blades together. Inhale to return. Complete 10-12 reps.
  6. Conclude with a gentle spine stretch over a foam roller placed vertically along your spine. Lie back with knees bent, allowing your chest and shoulders to open. Breathe deeply for 2-3 minutes.

Cues

  • · Only move into a range that is completely pain-free.
  • · Imagine a gentle, deep corset tightening around your waist, not a forceful brace.
  • · Prioritize perfect form and control over the number of repetitions.

Common mistakes

  • Breath-holding or bracing the abdominals too forcefully, which increases intra-abdominal pressure.
  • Moving too quickly or using momentum, which can aggravate sensitive tissues.
  • Ignoring subtle pain signals and pushing into discomfort.
Studied protocols12 on file
  • 45 min· 2×/week· 8 weeks· n=20· A repeated coursePMID 27134355
  • 60 min· 2×/week· 6 weeks· Reps 10· n=42· A repeated coursePMID 33372888
  • 25 min· 3×/week· 13 weeks· n=40· A repeated coursePMID 35805451
  • 60 min· 2×/week· 12 weeks· n=32· A repeated coursePMID 40074156
  • 60 min· 2×/week· 6 weeks· n=168· A repeated coursePMID 40122758
  • 50 min· 2.5×/week· 11 weeks· n=827· A repeated coursePMID 37832060

Showing 6 of 12 — the rest are in Sources

How to start

Community experience

Based on 226 public posts from YouTube, Reddit, Bluesky, and Phoenix Rising.

Signal found53 signals4 platforms
YouTube 151Reddit 37Bluesky 33Phoenix Rising 5

What people report it did

17 outcomes mentioned across 226 public reports. A report often mentions several, so these counts do not add up to the total.

Reported side effects4

What people report doing

Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.

Intensity4 mentions

High2Moderate2

Where11 mentions

Studio7At home2Outdoors2

When8 mentions

Morning5Evening3

Session lengthas written

“1 hour”“45 minutes”“10 minutes”“50 minutes”“1 hour”“1 hour pilates class + 35 minutes weights + 10 minutes stretching”

How long they've practisedas written

“at least 1 year”“years”“years”“years”

References

206 screened · 198 analysed · 199 listed below

Studies and sources cited on this page. Evidence quality varies — check the grade on each.

  1. Effectiveness of pilates on fatigue in persons with chronic conditions: a systematic review and meta-analysis.Disabil Rehabil2026Meta-analysisAn=812
  2. Effects of different types of core training on pain and functional status in patients with chronic nonspecific low back pain: a systematic review and meta-analysis.Front Physiol2025Meta-analysisAn=7705
  3. Optimizing labor duration with pilates: evidence from a systematic review and meta-analysis of randomized controlled trials.BMC Pregnancy Childbirth2024Meta-analysisAn=1239
  4. Effectiveness of Pilates exercise on low back pain: a systematic review with meta-analysis.Disabil Rehabil2024Meta-analysisA
  5. The impact of Pilates exercise for depression symptoms in female patients: A systematic review and meta-analysis.Medicine (Baltimore)2023Meta-analysisAn=827
  6. Effect of pilates training on pain and disability in patients with chronic low back pain: a systematic review and meta-analysis based on randomized controlled trials.Phys Act Nutr2023Meta-analysisAn=973
  7. Efficacy of Pilates on Pain, Functional Disorders and Quality of Life in Patients with Chronic Low Back Pain: A Systematic Review and Meta-Analysis.Int J Environ Res Public Health2023Meta-analysisAn=1108
  8. The Effectiveness of Pilates Training Interventions on Older Adults' Balance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Healthcare (Basel)2023Meta-analysisAn=930
  9. The effects of Pilates exercise in comparison to other forms of exercise on pain and disability in individuals with chronic non-specific low back pain: A systematic review with meta-analysis.Musculoskeletal Care2023Meta-analysisA
  10. Best Exercise Options for Reducing Pain and Disability in Adults With Chronic Low Back Pain: Pilates, Strength, Core-Based, and Mind-Body. A Network Meta-analysis.J Orthop Sports Phys Ther2022Meta-analysisAn=9710
Show all 199 references

    Diatelos provides general wellness information based on published research. It is not medical advice. Talk to a clinician before starting any new supplement or practice, especially if you have a health condition, are pregnant, or take medication.