Pilates has become a popular part of the wellness routines of actors, models, athletes, and people who want to move with greater awareness and care for their bodies.
In recent years, reformer and machine-based Pilates studios have become increasingly common, while apps, videos, and online classes have made it easier to practise mat Pilates at home and at your own pace.
If you are thinking about starting Pilates, you may be wondering:
- How is Pilates different from yoga?
- Should I choose mat or machine Pilates?
- Can I start if I am not very flexible?
- How often should I practise Pilates?
- Can I do Pilates at home?
- How is Pilates different from strength training?
- What should I focus on as I move from beginner to intermediate level?
Pilates is an exercise method that combines breathing with controlled movement while encouraging awareness of the spine, pelvis, shoulders, arms, and legs.
In this guide, we explore the history and principles of Pilates, the differences between mat and machine Pilates, how Pilates compares with yoga and strength training, its relationship with posture, core awareness and flexibility, how beginners can get started, and what intermediate practitioners can focus on as their practice develops.
In this guide
- What Pilates is and how it began
- The difference between mat and machine Pilates
- How Pilates compares with yoga and strength training
- Classical and contemporary Pilates
- Frequency, clothing and beginner-friendly ways to start
- Home Pilates using apps, videos and online classes
- What to focus on as you progress to intermediate level
- Common Pilates questions and practical safety considerations
What Is Pilates? A Movement Method Developed More Than 100 Years Ago
Pilates was developed in the early 20th century by Joseph Hubertus Pilates, who was born in Germany.
Today, the method is known simply as Pilates, but Joseph Pilates originally called his system “Contrology.”
“Learning to control your own body with awareness.”
That idea sits at the heart of the Pilates method.
Rather than focusing only on repetition, Pilates places attention on breathing, body position, direction of movement, precision, and the way one movement flows into the next.
Joseph Pilates and the New York studio
Joseph Pilates was interned in Britain during the First World War, where he continued studying physical movement and reportedly taught exercise to others around him.
He later moved to the United States and, together with his wife Clara, opened a studio in New York in the 1920s.
The studio was located in an area frequented by dancers and performers, helping the method become known among people whose work depended heavily on movement and body awareness.
In 1945, Joseph Pilates and William J. Miller published Return to Life Through Contrology, which included 34 mat exercises.
Although reformer Pilates is now highly visible, mat work remains an important part of the original Pilates tradition.
Did you know? Pilates was not originally called Pilates.
Joseph Pilates called his system “Contrology,” reflecting the idea of combining mental focus with controlled physical movement.
Did you know? Joseph Pilates demonstrated the original 34 mat exercises himself.
Photographs in his 1945 book show Joseph Pilates performing the exercises, giving us a direct visual record of the method’s early form.
The Foundations of Pilates: Breathing, Core Awareness, Focus and Control
Pilates often looks calm and controlled from the outside, but even small movements can require considerable focus.
As you begin practising, you may notice muscles, positions, and movement patterns that you rarely think about in daily life.
Different Pilates schools teach the method in slightly different ways, but common themes include:
- Breathing
- Concentration
- Control
- Precision
- Awareness of the centre of the body
- Flow
- Whole-body coordination
The “core” is more than the abdominal muscles
When people hear the word “core,” they often think mainly of the abdominals.
In Pilates, the trunk is considered more broadly and includes the abdomen, back, pelvis, and surrounding areas.
The aim is to coordinate the whole body rather than moving the arms and legs in isolation.
Breathing and movement work together
Breathing is another key part of Pilates.
The exact approach varies between schools and exercises, but many Pilates methods encourage awareness of the rib cage and coordination between breath and movement.
Linking breathing with movement can help make the practice feel more focused and deliberate.
What do “neutral” and “imprint” mean?
Beginners may hear terms such as “neutral spine,” “imprint,” or “pelvic stability.”
Neutral generally refers to a position that respects the natural curves of the spine and pelvis.
Imprint may be used differently depending on the Pilates school, but often refers to adjusting the position of the lower back and pelvis during certain exercises.
Learning how your chosen instructor or method uses these terms can make the practice easier to understand.
Did you know? Slow movement can require more control.
Moving without momentum can demand careful coordination and attention, which is why some Pilates exercises look simple but feel surprisingly challenging.
Did you know? The well-known “six principles” were organised later.
Ideas such as concentration, control, centring, precision, breathing and flow are widely taught today. They reflect Joseph Pilates’ approach, but the six-principle framework became established through later teaching traditions.
Mat vs Machine Pilates: Reformer, Equipment and Different Styles
Modern Pilates is commonly divided into mat Pilates and machine Pilates.
Mat Pilates
Mat Pilates is performed primarily on a mat and generally uses body weight as resistance.
Because large equipment is not required, it can be practised at home, in studios, or through online classes.
Mat work can range from gentle foundational exercises to highly controlled and demanding sequences.
Machine Pilates
Machine Pilates uses specialised Pilates equipment.
The best-known machine is the Reformer.
A reformer includes a moving carriage, springs, straps, and a footbar, allowing a wide variety of movements.
The springs can provide support or resistance, which allows exercises to be adjusted for different bodies and skill levels.
Pilates equipment beyond the reformer
- Cadillac: a large apparatus using a frame, bars, and springs
- Chair: a compact apparatus with pedals and spring resistance
- Barrel: curved equipment used to support different spinal and body movements
- Tower: equipment using springs and bars for a range of exercises
Smaller props such as magic circles, balls, foam rollers, and resistance bands are also commonly used.
|
Mat Pilates |
Machine Pilates |
| Main resistance |
Body weight |
Body weight plus springs or apparatus |
| Main equipment |
Mat |
Reformer and other apparatus |
| At home |
Easy to include |
Larger machines are generally studio-based |
| Adjusting resistance |
Body position and movement |
Springs and equipment settings |
| Beginners |
Suitable for gradual learning |
Support can make some movements easier to understand |
Surprising fact: mat does not automatically mean beginner, and machine does not automatically mean advanced.
Some reformer exercises are highly supportive, while advanced mat work can require excellent control and coordination.
Classical and contemporary Pilates
You may also come across the terms classical Pilates and contemporary Pilates.
Classical Pilates generally places greater emphasis on traditional exercises, sequences, and apparatus passed down from Joseph and Clara Pilates.
Contemporary Pilates keeps the foundations of the method while often incorporating modern movement science and adapting exercises to the individual.
Both approaches can be valuable. The most important question is whether the teaching style suits your goals and your body.
Did you know? Joseph Pilates was also an equipment innovator.
Pilates is not only a movement method. The specialised apparatus associated with it reflects Joseph Pilates’ interest in creating equipment that could support and challenge different types of movement.
Pilates vs Yoga and Strength Training
Pilates and yoga
Pilates and yoga can look similar because both may involve breathing, concentration, and mat-based movement.
Their origins, however, are very different.
Yoga has a long historical tradition and includes physical postures, breathing practices, meditation, philosophy, and other elements.
Pilates is a 20th-century movement system that places strong emphasis on body positioning, controlled movement, and coordination.
Many people enjoy both and use them in different ways.
Pilates and strength training
Pilates uses muscular effort, but its training style differs from conventional weight training.
Strength training may be a useful choice when the main goal is to progressively increase strength or muscle mass, while Pilates may appeal to people who want to focus closely on movement quality, breathing, alignment and coordination.
Pilates can also be combined with walking, running, swimming, strength training, yoga, or sport to create a varied movement routine.
Did you know? Yoga and Pilates may look similar, but they come from very different traditions.
Yoga has ancient roots, while Pilates was developed in the 20th century as a modern movement method.
Posture, Core Awareness, Flexibility and Beauty: Why Pilates Gets So Much Attention
Pilates is often mentioned in the routines of actors, models, dancers and athletes who pay close attention to how they move.
Part of its appeal is that it encourages awareness of the way the body is positioned and used, rather than focusing only on body weight.
How the body looks is influenced by more than weight
The way a person stands, moves, and holds the shoulders and pelvis can influence overall appearance.
Pilates encourages attention to questions such as:
- Where is the pelvis positioned?
- How is the spine moving?
- Do the two sides of the body move differently?
- How much tension is present in the neck and shoulders?
- How are breathing and movement connected?
Posture is influenced by many factors, including skeletal structure, strength, flexibility, daily habits, and work environment.
Pilates can be used as an opportunity to become more aware of how your own body moves.
Pilates and weight management
Body weight is influenced by many factors, including food intake, overall activity, exercise habits, and sleep.
Pilates can be included as one form of regular physical activity.
For people who have previously been less active, it can also provide a starting point for building a more consistent movement routine.
A chance to focus on yourself
Pilates asks you to pay attention to breathing, body position, and movement quality.
For many people, that creates a useful period of focused movement away from work, screens, and daily distractions.
That sense of focus can become part of what makes the practice enjoyable.
How to Start Pilates: Home Practice, Apps, Videos and Studios
Pilates can be adapted to different levels of experience and flexibility.
You can start even if you are not very flexible
Pilates is not a flexibility competition.
You can begin within a comfortable range of movement and gradually develop greater body awareness.
Beginner note: even breathing can feel like a skill at first.
If coordinating breath and movement feels confusing, that is part of the learning process. Noticing differences between the two sides of your body is also useful information.
How often should beginners practise?
Many beginners start with around one session per week and adjust from there depending on schedule, recovery, and enjoyment.
You can also combine studio sessions with shorter home sessions.
The most useful schedule is one that feels realistic enough to maintain.
What to wear
Comfortable clothing that allows you to move freely is usually suitable.
Some people prefer fitted clothing because it makes body position easier to see.
Some machine Pilates studios also recommend or require grip socks, so it is worth checking before your first class.
You no longer need to start with a studio
Today, apps, videos and online classes make it possible to explore mat Pilates from home using a phone or tablet.
Home Pilates can be a convenient option for people who want to try the method first, reduce travel time, or fit movement into a busy schedule.
A short, beginner-friendly session can be a good place to start.
Home Pilates may suit you if you:
- want to try Pilates casually first
- prefer to reduce travel time
- like exercising at a time that suits you
- want to build a short, regular movement habit
- want to combine home practice with occasional studio sessions
One limitation of videos and apps is that it can be difficult to see your own movement objectively.
If you want feedback on technique or would like to explore the equipment in more depth, you can add studio sessions or individual instruction later.
| Style |
Best suited to |
Main feature |
| Home |
People who want flexibility |
Easy to fit around your schedule |
| Studio |
People who want direct instruction |
Easier to receive feedback |
| Hybrid |
People who enjoy both |
Home practice plus occasional in-person guidance |
Choosing a studio or instructor
Pilates education varies between schools, certification systems, and teaching traditions.
When choosing a studio, you may want to consider:
- the instructor’s training background
- whether they teach mat, machine Pilates, or both
- their experience with beginners
- whether they listen to your goals
- whether you feel comfortable asking questions
From Beginner to Intermediate: How Pilates Becomes More Interesting Over Time
When you first begin Pilates, much of your attention may go toward basic questions such as:
- Where should my feet go?
- When should I breathe in or out?
- Which muscles am I using?
- How do I remember the movement?
As the basics become more familiar, Pilates often becomes less about learning “harder” exercises and more about doing familiar movements with greater control.
Focus on precision rather than repetitions
The same exercise can feel very different when you pay closer attention to breathing, positioning and movement quality.
Intermediate practitioners often become more interested in how a movement is performed rather than simply how many repetitions are completed.
Notice left-right differences
You may notice that one side of the body moves more easily or feels more stable than the other.
Observing these differences can help you understand your own movement habits more clearly.
Become aware of compensatory movement
Sometimes, when one area is asked to move, another area contributes more than expected.
For example:
- the lower back moves significantly when lifting a leg
- the neck or shoulders tense when moving the arms
- breathing becomes shallow when concentrating on the core
Recognising these patterns can make familiar exercises feel fresh again.
Explore flow
Pilates also values smooth transitions between movements.
As you become more experienced, linking breath and movement from one exercise to the next can become an important part of the practice.
Intermediate focus: five things to explore
- precision over repetition
- continuous breathing
- left-right differences
- whole-body coordination
- flow from one movement to the next
Did you know? Basic exercises can become more interesting as your awareness improves.
Breathing, spinal position, shoulder placement and left-right differences can all change the experience of the same movement.
A simple first-month roadmap
| Stage |
Focus |
A simple approach |
| Week 1 |
Experience Pilates |
Try a short home session or beginner class |
| Week 2 |
Breathing and basic positions |
Practise at a manageable frequency |
| Week 3 |
Body awareness and side-to-side differences |
Repeat basic movements slowly |
| Week 4 |
Find the style that suits you |
Choose home, studio, or a combination |
If you want to start today, try these three steps
- Set aside around 10 minutes for movement
- Focus on breathing and how the two sides of your body feel
- If you enjoy it, gradually explore the style that suits you best
If you notice that breathing feels more difficult than expected, one side feels different from the other, or the practice requires more concentration than you imagined, you are already discovering what makes Pilates interesting.
Common Questions and Practical Safety Tips
Can I do Pilates every day?
Some people include gentle Pilates in their daily routine.
The ideal frequency depends on the intensity of the session, your overall activity level, and how your body feels, so rest days can be included as needed.
How long should a Pilates session be?
Studio classes are often around 45 to 60 minutes, while home sessions may be much shorter.
Even 10 to 20 minutes can be a practical way to begin building a regular movement habit.
Is Pilates cardio?
Traditional Pilates differs from activities such as walking, running, and swimming.
If you also want regular aerobic activity, Pilates can be combined with walking, swimming, cycling, or other forms of movement.
Which is better for beginners: Pilates or yoga?
Both can be suitable for beginners.
People who enjoy detailed attention to movement and core control may be drawn to Pilates, while those interested in yoga philosophy, breathing practices and meditation may prefer yoga.
Trying both can help you decide which feels more enjoyable and sustainable.
Can men do Pilates?
Absolutely. Pilates is practised by people of all genders.
Joseph Pilates himself was male, and today the method is used by a wide range of people, including athletes and those interested in movement and conditioning.
Did you know? Pilates was never created as a women-only exercise.
Joseph Pilates had an interest in boxing, gymnastics and physical training, long before Pilates became associated with modern boutique fitness studios.
Can I learn Pilates only through apps or videos?
Mat Pilates can be practised at home using digital resources.
If you later want more detailed feedback on movement or equipment-based training, in-person instruction can be added.
Injury, medical conditions, pregnancy and postpartum
Pilates can be adapted for many different people, but movement and resistance may need to be adjusted depending on individual circumstances.
If you have an injury, medical condition, recent surgery, or pain during exercise, consider speaking with an appropriate healthcare professional before continuing.
Pilates may also be adapted during pregnancy and after childbirth, depending on individual circumstances.
During pregnancy or postpartum recovery, it is sensible to seek guidance from a doctor, midwife, or appropriately trained instructor where needed.
Make Pilates a Time to Learn More About Your Body
Pilates began more than a century ago and has grown into a movement method practised around the world.
It can be practised on a mat or with equipment such as the reformer, Cadillac and chair, and it is taught through both classical and contemporary approaches.
Today, it can also be explored through studios, home practice, apps, videos and online classes.
At its core is the idea of moving with awareness, breathing continuously, and learning how to control your own body with greater precision.
Beginners can start by learning the basic movements and breathing patterns.
As the practice develops, attention can shift toward flow, precision, whole-body coordination, and the subtle differences between the two sides of the body.
Pilates can also sit alongside walking, strength training, yoga, swimming, sport, and other forms of physical activity.
You might begin by asking:
“How is my body moving today?”
“Do the two sides feel different?”
“Can I keep breathing while I move?”
That kind of curiosity is part of what has kept Pilates relevant for more than a century.
