Pilates might be the perfect exercise for you if you’re looking for something that improves your flexibility, improves your whole-body health, and gently sculpts your physique. For the last few decades, Pilates has helped women strengthen their core, align their spines, and cultivate an overall sense of wellbeing by cultivating a mind-body connection. The Women’s Journal explores why Pilates for women is so popular right now, how Pilates benefits women of all ages, and how to maximise results through different types of Pilates. No matter if you’re a Pilates beginner or a seasoned Reformer Pilates enthusiast, we’ve rounded up everything you need to know about Pilates for women. We also spoke to Joy Puleo, Director of Education at Balanced Body for her insights on why Pilates for women is booming right now.

Understanding the Foundation of Pilates

Pilates is a low-impact exercise method originally developed by Joseph Pilates in the early 20th century. Despite its history stretching back more than a century, Pilates continues to evolve, offering an adaptable fitness solution that can meet the needs of modern women. Today, Pilates classes often combine traditional movements with contemporary exercise techniques, ensuring a balance of strength, core and flexibility.

At its heart, Pilates focuses on controlled movements and proper breathing techniques to enhance posture, alignment, and core stability. These seemingly simple exercises can have a profound impact on how your body moves throughout daily life.

So what makes Pilates for women so unique?

• Holistic Approach – Rather than isolating individual muscle groups, Pilates emphasises integration, ensuring that your entire body works in harmony.
• Precision and Control – Each exercise is performed with purposeful, careful movements. This helps to optimise muscle activation and reduce the risk of injury.
• Mind-Body Connection – Pilates encourages practitioners to stay present and mindful during each movement, resulting in a more intentional, focused workout.

What sets Pilates apart from many other workouts is the combination of gentle yet effective exercises that cater to a range of fitness levels. Whether you’re just beginning your fitness journey or looking to ramp up your existing exercise routine, Pilates can help you achieve better posture, a stronger core, and overall improved wellbeing.

Origins of Pilates and Its Evolution Over Time

Joseph Pilates was born in Germany in 1883, and his work in developing the original Pilates method – often referred to as Contrology – revolutionised how people approach exercise. He studied various forms of physical fitness, from bodybuilding to gymnastics, merging them into a unique system that emphasised spinal alignment, postural strength, and breath control.

Joseph Pilates first gained recognition during World War I, when he helped rehabilitate injured soldiers by using bed springs for resistance exercises. These contraptions would eventually inspire the design of signature Pilates equipment, like the Reformer and the Cadillac. After moving to the United States in the 1920s, Pilates, along with his wife Clara, opened a studio in New York City. Initially, dancers and athletes were drawn to the method to complement their training and recover from injuries.

Fast-forward to the 21st century, and Pilates has been embraced by a global audience, transcending its niche beginnings. Modern Pilates studios integrate both mat-based exercises and machine-based sessions to suit different fitness levels. Many instructors now blend traditional Pilates principles with contemporary workout methods, ensuring the practice remains relevant and effective for the demands of today.

For women especially, Pilates has become a go-to fitness regimen thanks to its safety, adaptability, and emphasis on core strength. Whether you prefer small class settings or streaming an online workout at home, you can easily find a Pilates style and environment that works best for you.

Speaking about how Pilates has become a real trend, Director of Education at Balanced Body, Joy Puleo said: “After Joseph Pilates died in 1967, there were a handful of clients who were desperate to continue moving and training. It was a small band that wanted to keep the methodology alive. From there Mr. Pilates’ students took the reins and taught his method. Almost by word of mouth and sheer will Pilates grew, but it did not become a trend until the late 1990s into the early 2000s. Equipment became available, and people who were doing Pilates (the client) and fitness instructors who heard of Pilates and wanted to train, created a demand for formal education. This was the first boom.

“But there was a problem. The trademark to the name Pilates was held by one person, and those early instructors, myself included, were not permitted to call themselves Pilates instructors (in fact we were sent ‘cease and desist’ orders if we tried). In 2000, Ken Endelman, founder of Sacramento-based Balanced Body in California, challenged the holding of the trademark, believing ‘Pilates’ belonged to all. He won and this freed the Pilates brand to become a term of art like ‘Yoga’. Once the name was opened, instructors could be trained, and equipment availability created business opportunity.

“From there, Pilates grew exponentially and became more widely available. Doctors and physical therapists saw it as supportive of healing and recommended it to patients, and fitness saw Pilates as a complementary method. With the advent of groups, it is now becoming affordable, ‘sexy’, ‘fun’ and ‘dynamic’. And it is the perfect time to become an instructor. The growth and interest is super exciting.”

Joy continued: “In truth, Pilates was never totally out of fashion – it was just in the back of the wardrobe with your formal wear. Pilates as an exercise medium has been steadily growing since the 1970s. One initial bump occurred in 2000 when celebrities were starting to talk about how they ‘do Pilates’ and when equipment manufacturing made the Reformer, and other Pilates equipment, more available to instructors and to studios. Private studios opened and the Pilates brand became synonymous with mindful and nuanced movement that made you look and feel great. It continued its growth, almost organically, until we came out of Covid.

“Pilates feels great, makes you look and feel graceful, strong, and lean. You take these ingredients and move it in a dynamic group environment. Your clients start taking videos and photos and sharing their experiences on social media, excitedly sharing how great they feel, and what has been a slow steady march into the consciousness of the health, fitness and wellness minded seems almost like an overnight success.”

Key Principles of Pilates

Pilates is built on a foundation of guiding principles that set it apart from other exercise methods. While there are variations in how these principles are listed or described, the following six are widely recognised as the core philosophies of Pilates:

• Concentration – Each movement in Pilates is performed with full focus, enabling you to tap into the mind-body connection. By concentrating on form and technique, you’ll maximise the effectiveness of every rep.
• Control – The term ‘Contrology’, as Joseph Pilates originally called it, reflects the importance of complete muscle control. Slow, measured movements help prevent unnecessary strain and ensure your body remains properly aligned.
• Centering – Pilates encourages you to engage the ‘powerhouse’ of your body – this includes the abdominals, lower back, hips, and glutes. Building strength in this central area lays the groundwork for improved balance and stability throughout the rest of your body.
• Flow – Rather than stopping between movements, Pilates exercises flow seamlessly from one to the next. This creates a rhythmic and fluid session that boosts coordination and encourages efficient transitions.
• Precision – Quality over quantity is a big theme in Pilates. Each exercise focuses on precise movement patterns rather than rapid repetition. This ensures muscle engagement is optimal.
• Breathing – Proper breathing technique is integral to fuelling your muscles with oxygen and maintaining a steady pace. In Pilates, deep inhalations and controlled exhalations help you synchronise your mind and body.

By internalising these principles, you’ll cultivate a more mindful, effective Pilates practice that can yield long-term benefits. Even if you’re a complete beginner, starting with these basic concepts will set a solid foundation for your Pilates journey.

Why Pilates Is Perfect for Women

One of the standout features of Pilates is its versatility. The method can be adapted for pregnancy, post-injury rehab, weight management, and general fitness goals. Here’s why Pilates resonates so strongly with many women:

Core and Pelvic Floor Strength

Pilates zeroes in on deep core muscles, which are crucial for pelvic stability. This can be particularly beneficial during pregnancy or after childbirth, helping women rebuild strength in the abdominal region and pelvic floor.

Joint-Friendly Workouts

If you’re worried about high-impact exercises that could strain your knees or ankles, Pilates offers a gentle alternative. Its low-impact nature makes it a safer choice for women at various fitness levels, from athletes to those recovering from an injury.

Improved Posture

Women often experience postural changes due to work demands, prolonged sitting, or even carrying children. Pilates helps elongate the spine and align the body, potentially alleviating back pain and neck tension.

Enhanced Mind-Body Connection

The focus on breathing and mindful movement sets Pilates apart as a stress-relieving workout. Many women report feeling more relaxed and mentally clear after a Pilates session.

Adaptability

Whether you want a mellow, restorative class or a more intense session with advanced exercises, Pilates can be scaled to meet you where you are. This flexibility ensures you can continually challenge yourself as you gain strength and confidence.

Holistic Wellness

Pilates isn’t just about physical appearance – it’s about feeling strong, mobile, and balanced in your day-to-day life. This comprehensive approach resonates with women who value holistic well-being over short-lived fitness fads.

From enhancing body awareness to promoting muscular endurance, Pilates speaks to the unique fitness needs of women, making it an excellent choice whether you’re 20 or 60.

Celebrities have been ‘doing Pilates’ from the beginning, Joy told us. “Joseph Pilates himself worked with world renowned artists, dancers, opera singers, and the celebrities of the time. Movie stars from Natalie Wood to Jennifer Anniston, both iconic stars of their respective times, were clients,” she said.

“While the fitness component of Pilates is coming forward and its fun is being realised, it has, as a practice, always been associated with proper posture and alignment, graceful movements, and with a lean, long and strong body. As a methodology it is as artistic as it is challenging and of course, it was at one point, highly exclusive and highly focused on the individual.”

The Benefits of Pilates on Women’s Health

It’s one thing to say Pilates is great for women, but let’s look into the specific benefits of Pilates for women:

Strengthening and Toning

Because Pilates focuses on controlled resistance, it effectively tones muscles without bulking up. This is ideal for women seeking a lean, sculpted physique.

Supporting Hormonal Balance

Exercise, in general, can help regulate hormones like cortisol (the stress hormone) and support healthy metabolism. Pilates, with its stress-reducing qualities, may help women maintain a more balanced endocrine system.

Aiding in Recovery from Pregnancy

Pregnancy and childbirth can significantly affect the abdominals and pelvic floor. Pilates offers gentle postpartum exercises that help new mothers regain core strength, alleviate lower back pain, and encourage healthy movement patterns.

Reducing Stress and Anxiety

Pilates requires concentration and mindful breathing, which can calm the nervous system. For women juggling work, family, and various personal obligations, this mental break during a workout can lower stress levels and help improve mood.

Enhancing Longevity and Mobility

As women age, the risk of osteoporosis and other musculoskeletal issues rises. Pilates can serve as a preventative measure, promoting bone density and muscle integrity while improving balance to reduce the risk of falls.

Improving Sleep Quality

Pilates engages the body in a way that helps burn excess nervous energy, preparing you for a restful night’s sleep. By focusing on breath and mindful movement, many practitioners find they fall asleep more easily and experience deeper rest.

Collectively, these benefits illustrate the transformative potential Pilates has on women’s health. When practiced regularly, it becomes more than just a workout – it’s an all-encompassing approach to women’s wellness.

Speaking to us about why Pilates is especially beneficial for women, Joy said: “Women’s bodies change over the course of their lifetime. Pilates can meet them wherever they are and support them wherever they are in their lives. Whether young and athletic, or pregnant, or dealing with issues associated with menopause and or bone health and osteoporosis, proper Pilates training will go a long way toward strength, flexibility, and longevity of health.”

Getting Started with Pilates

If you’ve never tried Pilates before, it’s normal to feel a bit overwhelmed. But rest assured that beginners are welcome in Pilates studios worldwide, and many classes cater to those just starting out.

Choosing the Right Class

Mat Pilates focuses on exercises performed on the floor using the body’s weight for resistance. Mat classes are often more accessible and require minimal equipment.

Equipment-Based Pilates incorporates machines like the Reformer, Cadillac, or Chair, providing adjustable resistance for various exercises.

If you’re new, you might begin with mat-based Pilates to learn the fundamentals before transitioning to equipment-based classes. However, many Pilates studios offer beginner Reformer classes that can be an excellent introduction under professional guidance.

Finding a Qualified Instructor

Since Pilates is technical, working with a certified instructor ensures you’re performing exercises correctly. Look for instructors who have completed comprehensive training and hold recognised certifications from organisations such as the Pilates Method Alliance (PMA) or STOTT Pilates. Don’t hesitate to ask questions about their experience and approach before committing to a class.

What to Expect in Your First Pilates Class

• Warm-Up: Gentle stretches and breathing exercises help prepare the body.
• Core-Focused Exercises: Expect to engage your abdominals in virtually every exercise, even if the movement appears to target arms or legs.
• Cool-Down: A slower-paced period for stretching and relaxation, aiding muscle recovery.

Essential Pilates Gear and Clothing

Wear comfortable, form-fitting workout attire that allows you to move freely while letting the instructor see your alignment. Many studios require non-slip grip socks for hygiene and traction on the mat or equipment.

Embarking on a Pilates journey doesn’t have to be intimidating. With the right guidance and mindset, you’ll find that consistency is the key to unlocking the multiple benefits this discipline offers.

Common Pilates Mistakes and How to Avoid Them

Pilates is a highly technical form of exercise, and small errors in alignment or execution can limit the effectiveness of your workout – or worse, lead to discomfort or injury. Here are some common pitfalls and ways to steer clear of them:

Holding Your Breath

Breath control is one of the cornerstones of Pilates. Holding your breath can create unnecessary tension and reduce oxygen flow to your muscles. Instead, inhale deeply during the preparation phase of an exercise and exhale fully as you execute the movement.

Overarching the Lower Back

Many beginners overly arch their lumbar spine when they try to ‘engage the core’. This can strain the back and prevent proper abdominal activation. Focus on keeping a neutral spine by gently drawing your belly button toward your spine without rounding or overarching.

Rushing Through Movements

It’s easy to think doing more reps quickly will yield faster results. However, Pilates is all about controlled, precise movements. Slow down, maintain proper form, and activate the right muscles with each rep.

Neglecting Proper Alignment

Misalignment can happen anywhere – shoulders, hips, knees, or ankles. Always check your form in a mirror or ask an instructor for feedback. Adjust your posture so that your head, neck, and spine remain in a straight line where applicable.

Failing to Engage the Powerhouse

Your pelvic floor, transverse abdominis, and obliques all make up the ‘powerhouse’ of Pilates. If you’re not actively engaging these muscles, you’ll miss out on core stabilisation and spinal support. Imagine zipping up your lower abs whenever you initiate a movement.

Pushing Past Discomfort

While it’s important to challenge yourself, ignore sharp or intense pain. Pilates should feel therapeutic, not punishing. Listen to your body and modify exercises if something doesn’t feel right.

By being aware of these pitfalls, you can build a safe, effective Pilates routine. Remember: quality over quantity is the rule of thumb in Pilates. A few well-executed exercises typically outperform a sloppy marathon of movements.

The Rise of Reformer Pilates

Reformer Pilates has surged in popularity for its dynamic, challenging, yet low-impact workout that can be tailored to different body types and fitness goals. Modern Reformer studios cater to small groups, offering an inclusive, community-driven environment where participants motivate one another to push their limits. Joy told us that the transition of Reformer Pilates from private, one-on-one sessions to group-based classes has made it more affordable and accessible, broadening its appeal far beyond the realm of elite athletes or celebrities. The innovative nature of the Reformer machine – adjustable resistance, movable carriage, and a variety of exercise modifications – lets practitioners scale the workout intensity to their current fitness level.

“Availability, affordability, and the client are the three factors that have led to the current popularity of the Reformer,” Joy told us. “During Covid we, the collective we, realised the importance of fitness to long-term health and wellbeing. As movement became the language of health, Pilates was seen as a perfect partner and an enjoyable, low impact, exercise choice. It ticked all the boxes. The rise of Pilates businesses offering group Reformer made Pilates affordable and accessible. It also elevated it and put a spotlight on its dynamic fitness potential. Almost overnight it went from being exclusive – found only in private studios with personal instruction – to being fun, easy to find, and available in all price ranges.”

Social media has also played a significant role in fuelling the boom. People share their Reformer experiences online, showcasing the versatile, sculpting benefits and the fun, supportive atmosphere found in group classes. As more women discover how Reformer Pilates can strengthen their core, enhance posture, and boost overall fitness, new studios continue to pop up in neighbourhoods worldwide. This rise reflects a growing recognition of the mind-body connection in wellness, as well as an increasing demand for efficient, effective, and engaging exercise options that seamlessly integrate into a modern, busy lifestyle.

Incorporating Pilates into Your Daily Routine

A major perk of Pilates is its adaptability. You don’t always have to commit to a long session at a specialised studio. You can bring Pilates-inspired movements into your everyday activities, even in your living room or office.

Desk-Friendly Stretches

Seated Spinal Twist: Sit upright and rotate your torso gently to one side, holding for a few breaths. This can help alleviate back tension from extended periods of sitting.

Neck Rolls: Slowly rotate your head in a circular motion to release tension in the neck and shoulders.

Short Morning Routines

Begin your day with a quick Pilates session that focuses on core activation and breathing. This not only energises you but sets a positive tone for the rest of the day.

Quick Evening Wind-Down

After a hectic day, a brief Pilates flow can aid in relaxation and help you decompress. Incorporate light stretches for your lower back, hips, and hamstrings to support restful sleep.

Integrate With Other Workouts

Pilates complements activities like running, cycling, or weightlifting by enhancing core stability and flexibility. Mix in a Pilates session once or twice a week to improve performance in your primary sport or workout routine.

Consistency Is Key

For the best results, try to practice Pilates two to four times a week. Each session doesn’t need to be lengthy; a focused 20-minute routine can still deliver substantial benefits if done correctly.

By weaving Pilates into your lifestyle, you’ll discover that strength, balance, and mindful awareness become a regular part of how you move and feel each day. The goal is to blend Pilates principles seamlessly into your routine, ensuring you stay on track even when life gets busy.

According to Joy, how often you should do Pilates to see results completely depends on the individual. “Everyone should do some form of movement or exercise every day,” Joy told us. “With that in mind, if Pilates is your primary fitness routine, at least 3 to 4 times a week. If your Pilates is to support your other fitness endeavours, once or twice a week would suffice.”

If you’re craving a well-rounded, empowering workout, Pilates is an excellent choice for women of all ages and fitness levels. Its principles of core engagement, proper alignment, mindful movement, and breath control create a foundation that supports spinal health, toned muscles, and a calmer mind. Beyond the physical benefits, Pilates offers a confidence boost that stems from truly connecting with your body and understanding how it moves.

Whether you begin with a few minutes of daily practice at home or dive into studio classes with professional guidance, Pilates can help you cultivate strength, flexibility, and balance in ways that enhance your everyday life. By committing to consistent practice, fuelling yourself with nutritious meals, and managing stress in a holistic manner, you set the stage for a sustainable transformation.

Now is the perfect time to take action. Roll out your mat or sign up for that local Reformer Pilates class, and embrace the transformational journey Pilates for women offers.