Research has demonstrated that Pilates can significantly enhance one’s quality of life by positively affecting mental health, particularly in reducing symptoms of depression, and relieving physical discomfort, notably lower back pain (1). It is frequently used as a complementary workout and is recommended by medical professionals for overall health, injury prevention, and rehabilitation purposes (2, 3).

Your parents were on the right track when they advised you to stop slouching and maintain a straight sitting position.

Better posture can make a significant difference. It can prevent weak and unevenly developed muscles, headaches, and discomfort in the shoulders or back. It also helps you stand or sit comfortably without much effort.

Pilates places its emphasis on aligning the entire body correctly, ensuring the joints have a good range of motion, and keeping all the opposing muscles in balance. This approach enhances your posture by making you more aware of how your body is aligned and by strengthening the muscles responsible for maintaining good posture (5, 6).

3. It reduces discomfort in the lower back.

Pilates focuses on engaging the deeper abdominal muscles and the pelvic floor, which is a clear indicator of strength. These muscles act like a support system to lift and uphold the organs while also safeguarding and stabilizing the back (1).

4. It prevents injuries

Pilates helps bring balance to your muscles, preventing them from becoming overly slack and weak or excessively tense and inflexible. When muscles are either too loose or too tight, it increases the risk of injuries.

Pilates places a strong emphasis on building dynamic strength, which allows you to better support and stabilize your joints when you’re in motion. Studies have indicated that Pilates is an effective approach for lowering the likelihood of sports-related injuries (7, 8).

5. It decreases stress

Building on the advantages of being more in tune with your body, the mindfulness and controlled breathing techniques in Pilates can help calm your nervous system. Consequently, this can shift your body out of the “fight-or-flight” response, reducing the stress hormone cortisol and diminishing stress levels as time goes on.

6. It enhances your ability to move more easily and freely.

First, let’s clarify the distinction between flexibility and mobility.

Flexibility refers to how much a muscle can be stretched when it’s not actively engaged. Mobility, on the other hand, is all about how freely a joint can move. Achieving good mobility necessitates having flexibility in the muscles around that joint, but it also requires strength.

Striving for improved mobility is essential, whereas just having flexibility alone isn’t particularly useful. To enhance mobility, you need a harmonious combination of strength and flexibility.

When practicing Pilates, you’ll engage in a continuous flow of movements, focusing on smooth transitions between precise and deliberate actions. In contrast to merely stretching after strengthening exercises, Pilates routines often blend both strengthening and stretching, which helps enhance your strength, flexibility, and overall mobility (9, 10, 11, 12).

7. It improves balance

Maintaining balance is crucial, regardless of your age. It plays a significant role in daily tasks that require coordination, such as walking and performing various movements, like reaching up or twisting your body.

Pilates enhances your balance and the way you walk, not just by strengthening your core muscles, but also by emphasizing proper alignment and engaging your entire body in exercises.

8. It boosts athletic abilities.

Whether you’re a seasoned athlete or just someone who enjoys sports on the weekends, Pilates can help improve your performance.

Pilates works by creating a balanced body. It strengthens your muscles, makes stiff areas more flexible, and stretches tight muscles. As a result, you can react faster and reduce the risk of getting injured.

Studies conducted on athletes across various sports have shown that Pilates can lead to enhanced speed, increased muscle mass and core strength, improved stability, higher vertical jump, and greater flexibility when it comes to kicking (13, 14,15).

9. It enhances cognitive abilities.

Research has demonstrated that Pilates training can enhance cognitive function. This improvement is measured through various indicators, including the creation of new brain cells, increased blood flow to the brain, higher levels of neurotransmitters, and the extended lifespan of neurons that play a crucial role in learning, memory, and executive thinking (16, 17).

10. It enhances proprioception

Pilates is a form of exercise that helps you become more aware of your body (18, 19). When you do Pilates, you pay close attention to how your body feels and the sensations you experience. This increased awareness can help you notice when you’re comfortable or in pain, understand your emotions better, and be more aware of what’s happening around you.

By improving your body’s awareness through Pilates, you become better at responding to different stimuli, which can reduce the risk of injuries and accidents, like falls. Additionally, being more in tune with your body can also assist you in avoiding overeating because you’ll be more in touch with your body’s signals of hunger.