There’s a reason Pilates has a reputation of being a leg-shaking, muscle-quaking workout. But it’s more than just a hard workout—it ended up being a total game changer for my health. As an orthopedic physical therapist and conditioning coach, I’ve built my life around strength, health, and movement.
Sports have always been central to who I am—running, weightlifting, and higher-intensity training used to be my norm—though my body hasn’t always kept up. Then, last summer, I took my first reformer Pilates class at Bodyrok, a 45-minute full-body group fitness class. It was humbling—I engaged muscles I rarely worked in traditional strength training sessions (hello, core) and tackled moves I had never done before.
But slowing down and focusing on controlled movements also felt surprisingly satisfying. After eight months of consistent reformer Pilates classes (plus running and strength training sessions), I finally understood the hype. It has strengthened my core and pelvic muscles, improved circulation to alleviate pain, and eased inflammation.
Plus, it complements my sport performance because it targets stabilizer muscles and mobility. Here’s why both mat and reformer Pilates truly deliver, according to research. Of all the benefits Pilates offers, it’s most famous for its focus on core strength—a key foundation for nearly everything we do, from lifting a baby and swinging a golf club to simply maintaining good posture at a desk.
More specifically, Pilates targets the deep stabilizing muscles of the core, including the often overlooked transverse abdominis, as well as the rectus abdominis, or your six-pack muscles. Want to pair Pilates and strength training in a streamlined way? Try the Women’s Health+ Pilates x Lift workout plan, a four-week program that gives you the best of both modalities to build muscle, improve mobility, and protect your joints.
Pilates combines controlled movements that lengthen and stretch your muscles, helping improve flexibility and range of motion within a joint. In fact, just six weeks of Pilates may improve functional mobility, according to research in the Journal of Bodywork and Movement Therapies. By working your muscles through their full range of motion, Pilates makes everyday activities like climbing stairs and bending down to tie your shoes feel easier and more fluid.
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