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Jun 25, 2023

What is pilates? Read our guide to the trend

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One of the most popular forms of exercise, Pilates is practised all over the UK in gyms, studios and homes.

If you’re wondering what a Pilates routine actually consists of or what you might need to get started, this is the article for you.

We’ve spoken to Hollie Grant and Abby McLachlan, two expert Pilates instructors, for the complete lowdown on the fitness trend.

Read more: Top fitness mats for every routine

Grant describes pilates as ‘a training method that aims to create a strong, functional body by reducing muscle imbalances and increasing core strength. Created by Joseph Pilates as a way of building strength in prisoners of war, it is incredibly powerful, and I don't know anyone who doesn't need Pilates in their daily life.’

McLachlan went on to add, ‘The practice of Pilates is low intensity, low impact and inclusive. It's focused on spinal alignment and the tiny muscles that support your musculoskeletal system.

‘A lifetime of poor posture — hunching over your computer or phone, carrying children and heavy bags on one side — can cause the muscles in your back to become weak and strained, leading to joint and disc issues.

‘Pilates concentrates on strengthening the deep postural muscles, raising awareness of how one stands and the general alignment of hips, spine and head.

‘The practice also focuses on supporting the muscles around your spine — your core, the glutes, as well as ensuring the other joints are supported by strong local muscles, reducing the chance of injury and relieving pain, especially back pain.’

Now that we’ve answered the basic question, ‘What is Pilates?’ We can start to uncover who might actually benefit from the practice.

‘The beauty of Pilates is that it is suitable for ANYONE,’ says Grant. ‘It is low impact, yet powerful. I have trained clients in their late 80s, I’ve trained 14-year-old professional ballerinas, I’ve trained women at 41 weeks of pregnancy and I have trained clients after spinal surgery. It really is safe and valuable for everybody!’

McLachlan seconds this, saying, ‘Anyone can do the exercises and benefit from them, whatever their age or level of physical fitness.’ But she advises, ‘If you have any injuries or postural issues, or you are prenatal/postnatal, you should always seek advice from a qualified Pilates teacher.’

According to McLachlan, the main types of Pilates include:

Classical Pilates: this is the original Pilates method developed by Joseph Pilates. It involves a series of exercises performed on a mat or using specialised equipment, such as the reformer, Cadillac and Wunda Chair.

Contemporary Pilates: this is a more modern interpretation that incorporates principles from other movement modalities, such as yoga and dance. It often emphasises fluid, dynamic movements and may use props such as resistance bands and balls.

Clinical Pilates: this type of Pilates is used as a form of rehabilitation for people with injuries or chronic conditions. It is typically taught by physiotherapists or other healthcare professionals and focuses on improving specific areas of weakness or imbalance.

Reformer Pilates: ‘What is reformer Pilates?’ is a pretty common question. It's performed using a machine called a reformer, which provides resistance and support to help improve alignment, strength and flexibility.

Mat Pilates: This is a type of Pilates that is performed on a mat, using body weight as resistance. It is a popular option for people who prefer a more minimalist approach to exercise.

Are you wondering, ‘What does Pilates actually do?’ Well, according to the experts, the health benefits of regular practice are immense.

McLachlan told us that Pilates increases one's awareness of posture and alignment. ‘This awareness alone can go a long way to improving posture, but the strength built with highly targeted, specific exercises will also support the spinal column, in effect future-proofing your full body,’ she said.

She went on to explain how the exercises have wider benefits, telling us, ‘The practice also focuses on supporting the muscles around your spine as well as other joints to reduce risk of injury and relieve pain. As well as developing core strength and improving posture, mobility, strength and flexibility, Pilates also helps with recovery from injury and indeed injury prevention.

‘It's a type of exercise that can be completed by older adults without any negative impact on the body and joints, and helps maintain cognitive ability, balance, bone density as well as spinal health. Plus it can improve your sex life at any age through the focus on the pelvic floor (plus increased fitness and endurance). What's not to love about that?’ she concluded.

Grant went on to add, ‘Pilates brings your body back to where it should be. Modern-day life involves so much flexion — looking at phones, sitting at laptops, driving cars, and our bodies almost end up forgetting what they were designed to do. Pilates fixes that.’

‘We know that physical activity plays a role in boosting mental health,’ says Grant. ‘So I would say a big ‘YES’ to this question.’

She continues, ‘Also, in Pilates, we must really focus on the mind-body connection, which is really simple and involves being aware of what your body is doing at any one period of time.

‘This makes it very difficult for you to mull over that argument you had with your partner earlier or the email you forgot to send. It is the ultimate way to be mindful and therefore I think it's really beneficial for those who struggle with anxiety or a busy mind.’

McLachlan told us that aside from improving the mind-body connection, Pilates can also improve sleep quality, boost self-esteem, reduce stress and enhance your overall well-being.

McLachlan believes that, ‘Both yoga and Pilates are low intensity, low impact and inclusive, unlike many other forms of exercise. But where yoga uses the body to connect with the mind and the inner self (and is ultimately intended to be a framework for the way you live your whole life), Pilates uses mindful breathing to connect to the inner workings of the body — it's more functional than yoga, which is ultimately very holistic.’

Grant added, ‘Yoga has been adapted for the fitness industry, and now is associated with flexibility. Pilates was created with purely fitness in mind and is more focussed on strength training, but a by-product of Pilates is usually an increase in flexibility.’

McLachlan's hot tips include the following

Find a qualified instructor: If you are new to Pilates, it's a good idea to work with a qualified instructor who can teach you the proper form and technique. There are plenty of free videos on Youtube, but it's better as a beginner to go for a live stream class, or a pre-recorded class specifically for beginners from a reputable instructor.

Start with beginner-friendly workouts: Pilates can be challenging, so start with routines that are appropriate for your fitness level. This will help you avoid injury and build a strong foundation for more advanced exercises.

Create a dedicated space in your home: Make sure you have enough room to move freely and that the space is well-lit, tidy and ventilated, and that you won't be disturbed by kids and pets.

Consistency is key: To see the benefits of Pilates, it's important to practise consistently. Start with a realistic goal, such as practising two or three times a week, and gradually increase your practice as you become more comfortable with the exercises. You don't have to do hours at a time, even 20 minutes can be plenty at the beginning.

Listen to your body: Pilates should never be painful. Always get sign off from your doctor if you are recovering from an injury, and if something doesn't feel right, stop and rest.’

‘You don't need a lot of equipment to practise Pilates at home, but investing in a few key pieces can make a big difference,’ states McLachlan.

Both Grant and McLachlan favour mats from the popular, eco-friendly brand Yogi Bare.

This particular one is Grant's favourite thanks to how comfortable it is. It comes with powerful non-slip technology and is four millimetres thick — which feels supportive and stable during tricky exercises.

Made from non-toxic natural rubber, the mat is also a sustainable piece of kit.

Grant thinks these bands from Sweaty Betty are a great investment.

Within each pack, you receive a light, medium and heavy band which all come with internal grips to keep the band in place as you move.

The chic colours, minimal design and iconic Sweaty Betty logo make these stylish and functional in equal parts.

Used a lot by McLachlan, these latex bands have a slightly different feel to the Sweaty Betty ones featured above, as they don't come with a woven fabric outer.

The five mini bands have a diameter of 60 centimetres each and are perfect for every activity from light stretching to intense workout routines thanks to the varying resistance of each band.

This particular circle is often used by Grant in the Pilates studio.

The double-sided ring is brilliant for upping the intensity of your regular workout routine and targeting specific areas of the body like the chest, upper arms, inner thigh muscles and more.

The ring itself is made from a lightweight, flexible plastic which is foam-covered. It also has inner and outer grips so you can use it in complete comfort every time.

A firm favourite of McLachlan, Core Balance's balls are wonderful investments as they are easy to inflate, come in a non-slip material and boast an anti-burst design.

The ball's unstable surface ensures your muscles are engaged as you sit; this practice strengthens your core muscles, improves your balance and will help correct poor posture.

It can be used in other exercises too like bicycle crunches, glute bridges and donkey kicks — to name a few.

Once you’ve shopped the basics needed to begin a routine, you’re ready to get started. McLachlan has a few easy Pilates moves that everyone can try out.

‘The first move is a glute bridge,’ she says ’This strengthens your bum and stretches your lower spine all at once. Think of your spine as a pearl necklace, you must pick your spine up, bone by bone, by curling your pelvis and pressing up with your bum until your body is in a straight line at the top.

‘Then melt back down, ribcage first, still squeezing your glutes until you have landed your pelvis. These are great to do just after waking up, when your spine is still relaxed and malleable.

‘Core work is key,’ she continues ’Try small crunches lifting from your midline abdominal muscles, reaching your fingers forward to your feet as you lift.

‘A move that takes a little more practice is the hip twist. Lie flat on the floor with your arms out wide, palms down. Stabilise your core and bring your legs into the tabletop position. Keep your back as flat as you can and twist your hips up and over to one side, then up and over to the other side, keeping your knees together.

‘But the best thing that you can do, all day every day, is pretend that your head and vertebrae are full of helium and that they’re trying to float apart all the time. Lengthen your spine and head upwards and straighten them up as much as you can. You’ll find good posture will help to reduce back pain.’

Now that you know what Pilates is and why it's worth practising, we hope our experts’ tips and guidance have provided you with a strong foundation for getting started.

We think trying out the above Pilates exercises at home is a great place to begin.

Hollie Grant, founder of Pilates PT and creator of The Bump Plan, is a Tatler award-winning personal trainer. For the past 10 years, she's worked with over 35,000 women across the globe. Not only has she taught mat-based and reformer Pilates but she also runs a lauded fitness brand, a personal training studio and is the host of the ‘Bun in the Oven’ podcast.

Abby McLachlan is an accomplished Pilates instructor and founder of East of Eden, a London-based studio that specialises in yoga classes and reformer Pilates. The studio offers over 100 classes a week (including barre fitness and sound baths) and doubles as a community lifestyle hub.

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