Top 41 Benefits of Pilates: Why It Is Good For Your Health

41 benefits of Pilates

The exercise Pilates was originally developed by Joseph Pilates, who dedicated his entire life to improving physical and mental health during the early 20th Century. There are many benefits of Pilates that can improve your everyday life. Pilates is a well-known exercise and lifestyle across the globe, and is a popular choice of exercise for hundreds of thousands of people.

In fact, the number of Americans who practice it regularly has exploded to over 10 million according to Balanced Body. And it is still increasing to this day. But have you ever thought about its benefits, and what exactly Pilates is good for? Below we have listed 41 health benefits of Pilates.

1. Great for killer abs and core strength

Pilates really hits your core muscle (or ‘powerhouse’ as it is called in the Pilates world), which has effects on your lower back, abdomen, hip and pelvic muscles. Not only is a strong core essential for exercises, it is also essential for everyday tasks such as carrying heavy items and picking up your shopping. Especially if you try to carry all the grocery bags in one go.

As well as helping you to better your body frame, core training also helps to achieve those flat abs that we all crave for.

2. Good workout for your entire body

Even though the main focus of Pilates is on developing your core strength, it also plays a part in developing a full-body workout. This ensures that no specific muscle is overdeveloped or underdeveloped, giving you that perfect lean body you are looking for.

Did you know that 10 minutes of Pilates can actually greatly strengthen your muscles and improve your flexibility?

3. Perfect rehab for back pain

It is not always guaranteed, and certainly not a quick fix, but many people have seen their back pain gradually disappear after practising Pilates. There is even one case study where a sufferer of back pain visited 50 specialists, only to find that Pilates has helped to cure her back pain.

According to the NHS, a 29 minute class can strengthen the muscles that support your back.

4. Gives you a great backside

You will not find specific exercises which solely benefit your backside. But, with whole-body Pilates workout, a major bonus is that every single exercise involves your backside in some way or form.

This benefit of Pilates isn’t as well-known as others however, the exercise targets not only your glutes, but also the muscles that support your hips, like your hamstrings, quads and outer and inner thighs.

5. Improves your posture

Poor posture forms as a result of bad habit such as slouching at your desk and chair, which can eventually cause back ache, neck ache, headache and more pains!

The bad habits will result in asymmetrical muscle development, where some muscles become weaker than others. Pilates can benefit you to strengthen those underdeveloped muscles, and get rid of bad posture.

A Pilates tutor teaching a woman on holiday

6. Places no pressure on your knees and joints

Since Pilates consists of slow and controlled movement, there is minimal impact on your joints. This is naturally ideal for those who cannot (or do not) want to take part in high-impact sports and exercises.

In Pilates the chance of injury is much lower than other more strenuous forms of exercise.

7. An exercise for everyone

It doesn’t matter if you are young or old, fit or out of shape, flexible or not. The Pilates Hub agrees that Pilates has a handful of exercises which can benefit everyone and anyone.

Pilates is a very popular exercise that loads of people do. Many well-known famous people carry out Pilates and say ‘Pilates is the way to workout’ You can read about famous people who use Pilates as their form of exercise by reading our blog here.

8. Boosts your mental health and improves focus and concentration

Pilates helps to create a body and mind relationship, where concentration, focus and meditation come together to help boost your mental health.

An important part of Pilates is that it pushes you to focus on your body, full breathing, and how your muscles all work and move together. It is with focus and concentration that you are more likely to benefit from the exercise.

Pilates gives you the chance to distract from negative thoughts as Pilates can give you the opportunity to change the levels of chemicals in the brain such as serotonin, cortisol and endorphins.

9. Improves your sports performance

Many sportsmen and women find that their body are misaligned due to the one-sided nature of certain sports. For example, swinging a tennis racket or golf clubs.

As Pilates benefits the balance of your body, develops muscular symmetry and aligns your posture, sportsmen and women find that Pilates can help to reduce the likelihood of injuries.

10. Increasing your flexibility is a benefit of Pilates

It was Joseph Pilates who said: “true flexibility can be achieved only when all muscles are uniformly developed.”

So rather than saying you can’t do Pilates because you are not flexible enough, you should actually participate in Pilates exercises at some point to help improve your flexibility. Pilates can benefit you from becoming a lot more flexible which can then surprise you at how many more exercises you can then participate in.

Studies have shown that just 20 Pilates sessions can result in a 20% increase in flexibility.

Flavours Holidays can also give you the chance to go on a solo activity holiday where you can have fun in the sun and still do Pilates! What more could you ask for?

A Pilates class increasing their flexibility

11. Improves your sex life

There are several exercises which mimic the similar action of the Kegel exercise (which strengthens the pelvic floor muscles and consequently supports the uterus, bladder, small intestine and rectum).

Exercises which involve lifting your pelvic floor strengthen those muscles, which can increase your pleasure in the bedroom.

12. Improves your blood circulation

Another benefit of Pilates is that the more flexible you are, the better your blood circulation is, as blood can flow more freely through your body. This benefits your heart being healthy and also making your brain a lot sharper.

This can help to promote cell growth, organ function and gives you healthier skin, and as Joseph calls it, for “bodily house cleaning”.

13. Makes you more aware of your body

The heavy focus on breathing, your posture and controlled movement, will translate into your everyday life as you become more aware of how you are treating your body. This could be from basic things like sitting on your sofa to picking up your shopping bags.

Pilates also teaches you to have symmetry and coordination, to hold in your navel, square your shoulders and be aware of your posture. This benefits you as it will all come naturally over time as you become more aware of your body.

14. Can help you learn and think faster while improving memory

In 2013 a study was carried out in China where scientists measured changes in brain activity during Pilates exercises. They discovered an increase in the brain’s alpha peak power after 10 weeks of Pilates training, which plays a part in your ability to think and solve problems.

This may be a useful way of helping people with brain-degenerative diseases and cognitive dysfunctions that affect learning, memory and thinking.

15. Gives you better spinal health & strength

A study in 2014 has discovered that there is a link between Pilates exercises and increased spinal alignment. The conditioning of the muscles around the core and back helps to promote better spinal health.

Pilates is a particularly good exercise for many people with back pain as it is designed to strengthen the deep abdominal and pelvic floor muscles, which provide support to the back.

A woman working on improving her spinal strength

16. Pilates prevents the risk of injuries

Similar to point 9, you are less likely to obtain any risks of receiving injuries through regular Pilates. This applies to everyone, from the elderly to professional dancers.

People of all sizes, shapes, and ages can take Pilates classes. Pilate classes are there to take advantage of the many benefits of Pilates. A regular Pilates practice can increase the strength and coordination of the muscles of the core of the body.

17. Gives you strength without the bulky muscles

You are more likely to associate Pilates with a long, lean and toned body, as you don’t see bulky muscle as a result of it. This is due to how the exercises elongate and stretch your muscles, which plays an important part in toning your body.

Pilates is so effective and so powerful, that when you are taught properly, it can make your entire body stronger and more flexible in no time at all! The physical benefits of Pilates include an increase in muscle strength and tone without creating bulk.

18. Gentle but challenging

Don’t be fooled that many exercises are in reclining or sitting positions. Nor the fact that it is a low-impact form of exercise that doesn’t put pressure on your joints.

Pilates is a perfectly gentle and safe exercise for everyone, but still challenging enough, as there are categories ranging from beginner to advanced. As the challenge and intensity increases, your body adapts to the exercises, and your body conditioning improves.

19. Understand your body’s limits to test yourself without causing pain

Pilates does not encourage you to compete with other participants to “win”. Pilates is more about understanding your body’s limit, and knowing where your limit is. With regular exercises, you will gradually notice that your threshold increases without any pain at all.

A Pilates class at a level everyone can participate in

20. Minimises any pain that is associated with Alzheimer’s

Those who are suffering from pain linked to Alzheimer’s may find that the low-impact form of Pilates exercises can help to minimise the pain by promoting the mind-body awareness.

21. Beneficial both during and after pregnancy

One of the great benefits of Pilates is how it can help with spinal and pelvic alignment. This is particularly beneficial for pregnant women and women who have just given birth, as the physical changes that come with pregnancy can put a strain on your alignment.

During pregnancy, Pilates can help to maintain your level of fitness, strengthen your pelvic muscles and also promote efficient body mechanics. These are ideal as your body prepares for the strain of childbirth.

During childbirth, the strengthened pelvic floor will also make it easier for mothers-to-be to give birth. And after the pregnancy, Pilates can help you to recover and return your pre-pregnancy body.

22. Can assist with weight loss

Many people have wondered whether Pilates is good for weight loss. Some studies have shown that it can certainly help with that, particularly as Pilates helps the body in a variety of different ways listed here to bring a more healthy and rounded lifestyle. Not to mention creating lean muscle mass.

23. Helps to reduce stress and anxiety

Tension can get built up in the muscles, for example reading in a curled position. Pilates helps, through gentle stretching and conditioning, to metabolise the stress hormones that are built up. This means that muscles will relax, leaving you feeling much less stressed.

24. You can do it at home

If there are no Pilates studios nearby, there are several options for those who are keen to practice at home. Thanks to technology, some participants “attend” classes online via video calling platforms with a professional instructor on the other side.

There are also online subscriptions like Power Pilates where there are workouts for all levels. In addition, videos can be found on YouTube for any level of Pilates. This is ideal if you want to choose when you want to exercise, and at your own pace. There is also a website that gives you free access to Pilates videos on Pilates Live which will be hosted by a Pilates expert!

Flavours Holidays has multiple online Pilates classes with experienced instructors that you can follow along.

An indorr Pilates class with equipment

25. Another benefit of Pilates is that it boosts your stamina

Through regular and repetitive sequences of exercises, your body is adapting and gradually learning to endure with such exercises for longer each time as your endurance improves.

A benefit of Pilates is that you can improve your kinaesthetic awareness. Believe it or not, Pilates could make you run faster!

26. Gives you a lean, tall body…

We have mentioned earlier that Pilates does not give you bulky muscle. The elongation and stretching of your muscles are more likely to promote a lean, tall body.

Be aware that Pilates does not change the shape of your body, but does make your body leaner and sculpted.

27. …which can consequently help your body to digest your food easier

A good digestion process is a critical part of your health and well-being, and some people are not aware that exercise can help improve your digestion.

Thanks to the unique moves that are not available elsewhere, Pilates can help to stimulate the digestive system through various ways. These include assisting to increase vital fluids, deep massage which affects internal organs, and metabolic increase.

A health benefit of Pilates is that it can decrease irritation in the gut as well as helping stretching the digestive track.

28. Versatile and very adaptable to your needs

Thanks to the variety of ranges in difficulty and also the array of poses, it is easy to find Pilates exercises that are just right for you. And it is also means you won’t feel left out from the rest of the class.

Joseph Pilates created a coordination of the mind, body and spirit called Contrology. The Contrology has 34 original exercises that were taught to his students. All exercises are different and we are pretty certain you will find a few exercises that will fit the range that your body is capable for.

29. Raises your energy level

As you are learning to improve your breathing technique, improve your blood circulation throughout your body, increase your flexibility and improve your spinal health, Pilates will make you feel good and naturally boost your energy levels.

Doing Pilates can benefit you from feeling fatigue. It can give you a real good boost of energy.

30. Helps to cut down on body fat and lower cholesterol levels

The added effects that come with having a leaner body mass, the higher your metabolism becomes which helps you burn more fat.

Thankfully, Pilates benefits you by helping you to achieve that lean body by toning your body and increasing lean muscle. This will gradually help you to lose weight easier along with a healthy diet and regular exercise.

Pilates set up outside in Amalfi with equipment

31. Plus-size individuals can participate

We have mentioned several times that Pilates is for anyone, regardless of your age, fitness level, and your pain threshold.

It is also suitable for plus-size participants, and we have a great article to show how Pilates can benefit people with larger body types with some useful tips!

32. Releases anti-ageing stress

Like many forms of exercise, practising Pilates will help to release anti-ageing, stress-relieving chemicals called Endorphins. These are the natural feel-good boosters, which will leave you feeling “naturally high” and boost your mood.

On top of diet, dermatologist Nicholas Perricone recommends exercises such Pilates to give you a natural face lift look.

33. Learn how to move efficiently

For some people, modern living and occupational hazards mean that we forget how to move efficiently and this can put a strain on our body. Pilates is a great way to “re-educate” our bodies on how to move efficiently and create balance in your body. The more you carry out Pilate exercises, the more it will become second nature to your posture when moving.

34. Lowers blood pressure

Another health benefit of Pilates is how it can contribute to lowering your blood pressure. A study in 2014 has shown that mat Pilates “reduces clinical and ambulatory blood pressure”, and interestingly is a great non-drug treatment for hypertension.

35. Assists with recovery from injuries

Joseph Pilates used his techniques to rehabilitate injured soldiers during WWI.

Today, if you search for ‘Pilates injuries recovery’, and you will see hundreds of businesses providing similar injury rehabilitation services through Pilates. You will be surprised at how many people get given Pilate exercises on a daily basis to recover injuries.

Pilate exercises helping women with their injuries

36. Strengthens your immune system

Just like many gentle exercises which encourage muscle movement and breathing, Pilates can play a part in boosting your immune system. Hopefully, this will help to reduce the amount of sniffles you get during the winter.

37. Improves your breathing irregularity

There is such a big focus on your breathing and blood circulation, that it will gradually help to improve any breathing irregularity that you may have. Many pop artists use Pilates to help control their breathing when performing on stage during tours.

38. Helps to reduce the amount of headaches you get

On top of back ache and neck ache, poor posture can play a big part in headaches and, sometimes, migraines. In the short term, you may get a complete, or temporary, relief from it. For the long-term, the aim is to improve your posture which can consequently help to prevent the occurrence of headaches. Pilate exercises are not hard and can be very easy to pick up. Don’t cause yourself more migraines at the thought of a hard exercise!

39. Can help with your sleeping and reduces insomnia

One study has found that regular Pilates can help with your sleeping pattern. A good night’s sleep was an important part of living for Joseph Pilates and this will have a natural knock-on effect, such as a better mood and more energy.

Better sleep leads to a healthier and happier life. A 20 minute Pilates exercise can make such a difference and you will see how your life improves mentally and physically.

40. Alleviates the fear of falling for the elderly

Fear of falling is a major health risk for elderly people, not only because of the physical risk but how it might affect their quality of life. A study has linked Pilates to, not only improving the balance of older women (amongst many other benefits mentioned above), but also reduced their fear of falling.

A group of women bonding over a lesson in the sun

41. Helps musicians with their posture and lung capacity

Many musicians suffer from various pains in their arms, neck and/or shoulder due to repetitive motions, hectic lifestyle, excessive force and awkward positions that come with being a musician. Pilates can help to reduce a musicians’ pain as well as fixing the poor posture that comes from awkward positions or carrying heavy instruments.

It can also help to improve a wind musician’s lung function and capacity thanks to the breathing exercises that come with the exercise.

A Pilates instructors thoughts…

Eleanor from Shoreline Pilates shares with us her benefits of Pilates “A Pilates class gives me the perfect break in the day to concentrate on just me and my body and how it feels. I find that when I do Pilates, there is so much to concentrate on – from the breathing to the movements to co-ordination to flowing – that there is no room in my mind to worry about daily anxieties and concerns. For me, this one hour is essential to give my mind a break and reconnect with myself and my body, leaving me feeling refreshed, calm and grounded.”

Did you know these benefits of Pilates?

Is Pilates a good workout? Well, perhaps the benefits listed above will further prove to you that Pilates is more than just a good workout. If you want to read more about Pilates, head on over to our post on popular quotes by Joseph Pilates.

If you know any doubters out there about Pilates, and you want to prove people wrong about Pilates, feel free to share this article. Otherwise, or in addition, you should consider treating yourself to a beneficial Pilates holiday, and experience some of those amazing health benefits yourself.


  • Our list of benefits is not from writers with medical or fitness qualifications
  • Always seek professional medical advice before taking up a new exercise program
  • Pilates is not a substitute for professional medical advice, or a balanced diet and healthy lifestyle

Original blog publish date 29 April 2016 | Updated on 10 June 2022

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3 comments on “Top 41 Benefits of Pilates: Why It Is Good For Your Health

  1. Combining Pilates and Hypopressives can offer a more holistic approach.

    Here are a couple of benefits:

    Improved Core Strength: Pilates focuses on strengthening the core muscles while Hypopressives targets the deep abdominal and pelvic floor muscles. This can help improve overall core strength and stability.

    Better Posture: Pilates exercises promote proper alignment and balance, while hypopressives can help alleviate muscle tension, resulting in improved posture.

    It is important to note that while both Pilates and hypopressives have numerous health benefits, they should be performed under the guidance of a qualified instructor, especially for individuals with specific health conditions.

  2. I can’t see anything was missed, even bedroom benefits. Pilates definitively helps and for both partners. Certainly you can do it at home.

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