7 Surprising Benefits of Pilates Backed by Science Everyone Should Know

When most people hear “Pilates,” they think of gentle mat routines, toned abs, and better posture. That reputation is true, but it barely scratches the surface of what Pilates actually does for your body and mind.

Science tells a much bigger story. Recent studies show that Pilates improves everything from balance and lung function to sleep quality and even mental health. These aren’t guesses or marketing claims, they’re findings backed by clinical research.

This article is different from the usual “Pilates is good for you” posts. Every benefit here is supported by peer-reviewed studies and systematic reviews. That means you’re not reading recycled tips, you’re reading what physiotherapists and medical researchers already know.

Why does this matter for you? Because knowing the real science behind Pilates helps you make smarter choices for your health. It shows you exactly why Pilates works and how you can use it to improve your own life.

By the end, you’ll understand 7 surprising, science-backed benefits of Pilates that go beyond flat abs and flexibility. Think better posture, reduced fall risk, stronger breathing, and a calmer mind. These benefits could change the way you see Pilates forever.

 

Sections

• Quick Explainer: What is Pilates?
• The 7 Hidden Benefits Why Pilates Is Good for You
• Benefits of Pilates by Population
• Risks, Limitations, and Misconceptions
  
• How to get Started with Pilates
  
• Conclusion and References

 

Quick Explainer: What Actually Is Pilates?

Pilates started in the early 20th century when Joseph Pilates developed it as “Contrology.” His goal was to help injured soldiers and dancers regain strength and mobility.

Unlike yoga, Pilates is not spiritual or meditative. It focuses on controlled, precise movements with an emphasis on core stability and breathing.

Unlike traditional strength training, Pilates builds endurance and control instead of bulk. It targets deep stabilizing muscles, especially around your spine and pelvis.

Today, you can do Pilates on a mat or on equipment like the Reformer, which uses springs for resistance. Both styles improve posture, flexibility, and muscle balance.

Physiotherapists use Pilates in rehab programs to treat back pain, joint injuries, and postural issues. Fitness enthusiasts use it for strength, mobility, and stress relief.

 

The 7 Hidden Benefits Why Pilates Is Good for You

 

1. Improved Posture and Spinal Alignment

If you sit at a desk all day, you probably notice slouching shoulders or a stiff neck. Pilates retrains the small stabilizer muscles around your spine to hold you upright. This means you don’t just “stand taller,” you actually reduce pain and protect your spine from long-term strain.

A 2024 review found Pilates training improved spinal alignment and reduced abnormal curves like kyphosis and lordosis (Zheng et al., 2024). Other studies show people with scoliosis saw measurable posture improvements after regular sessions (Cruz-Ferreira et al., 2011). This works because Pilates strengthens deep core and stabilizer muscles that hold your spine upright.

If you spend hours at a desk, Pilates helps you avoid the hunched shoulders and stiff neck that come from sitting. For older adults, better alignment reduces back pain and prevents the stooped posture that limits independence. Even athletes gain from standing taller and moving more efficiently on the field.

2. Better Balance and Fall Prevention

 

If you’ve ever worried about tripping or losing your footing, Pilates helps by training your body to stay centered and stable. For seniors, this means fewer falls and fractures. For athletes, it sharpens reaction time during quick direction changes.

A systematic review found 27 out of 30 studies reported balance improvements after Pilates (Bullo et al., 2015). As the American Council on Exercise explains, “Pilates builds balance from the core outwards, giving you stability in movement and in daily life.

In one meta-analysis, seniors who practiced Pilates completed the Timed Up-and-Go test 0.6 seconds faster than those who didn’t (Oliveira et al., 2021). Faster reaction times and stability mean fewer falls.

For seniors, this reduces the risk of fractures and hospital visits. If you’re an athlete, better balance means stronger landings and quicker changes of direction. Even if you’re simply carrying groceries or rushing down stairs, Pilates helps you stay in control.

 

 

3. Increased Lung Capacity and Breathing Efficiency

Most people never think of Pilates as a workout for their lungs. But the breathing patterns used in Pilates don’t just calm you, they train your respiratory muscles and expand your lung capacity.

In COVID-19 survivors, an 8-week Pilates program boosted forced expiratory volume (FEV₁) by more than 30% (Arbane et al., 2022). Reviews on older adults show better chest expansion and pulmonary function compared to control groups (da Luz et al., 2020). The combination of deep diaphragmatic breathing with movement strengthens both the core and the lungs.

If you get winded climbing stairs, Pilates helps you breathe easier. For athletes, better oxygen uptake means stronger endurance. For people recovering from respiratory illness, it provides a safe, low-impact way to restore lung power.

 

4. Stronger Pelvic Floor and Core Stability

People usually connect Pilates with abs, but the pelvic floor is part of the core too. Strengthening these hidden muscles has real benefits for bladder control and spinal support.

A systematic review found Pilates improved urinary incontinence and pelvic floor muscle function in women (Huang et al., 2020). Another study on elderly women saw fewer leakage episodes and stronger pelvic scores after 12 weeks of Pilates (Araujo et al., 2017).

If you’ve had children, Pilates helps rebuild deep support that prevents leaks and restores strength. Men recovering from prostate surgery can also benefit from training these muscles. Even if you don’t have pelvic issues, a stronger pelvic floor means better core stability for lifting, running, or everyday movement.

 

 

5. Enhanced Proprioception and Body Awareness

Have you ever felt clumsy, like your limbs don’t quite do what you want? Pilates trains proprioception, or body awareness, so you know exactly where your body is in space. This improves coordination, smoother technique in sports, and everyday control, like carrying groceries without bumping into things.

The Cleveland Clinic notes that Pilates improves proprioception, leading to safer and more efficient movement (Cleveland Clinic, 2022). A trial with athletes showed fewer landing errors and better joint control after adding Pilates to their routine (Sekendiz et al., 2007). Another study found participants improved trunk proprioception after just 6 weeks online training (Barbosa et al., 2022).

If you often feel clumsy or uncoordinated, Pilates teaches you to move with control. For athletes, it sharpens reaction time and technique. For older adults, it reduces stumbles and helps prevent injuries from awkward movements.

 

 

6. Mental Health Boost: Less Stress, Anxiety, and Depression

If stress or anxiety keeps you up at night, Pilates gives you a way to reset. The deep breathing and focused movements act like moving meditation, helping you calm your nervous system while strengthening your body.

A meta-analysis of controlled trials showed Pilates significantly reduced depression and anxiety, with effect sizes as strong as some therapies or medications (García-Gil et al., 2018). Another review confirmed improvements in mood, energy, and reduced fatigue in people practicing Pilates regularly (Ida et al., 2022).

If you’re overwhelmed by work stress, Pilates sessions double as moving meditation. For people struggling with mild depression or anxiety, Pilates provides a safe, consistent way to improve mood alongside other treatments. Many also report sleeping better, which further supports mental health.

 

7. Better Sleep Quality and Recovery

Exercise and sleep aren’t often connected in people’s minds, but Pilates plays a role in improving both. The breathing, stretching, and relaxation built into each session prepare the body for deeper, more restorative rest.

An umbrella review found Pilates improved sleep quality across multiple studies (Lins-Filho et al., 2021). In one trial, postmenopausal women who practiced Pilates twice a week fell asleep faster and reported fewer sleep issues compared to controls (Aibar-Almazán et al., 2019). Older adults also saw longer sleep duration and fewer disturbances.

If you often toss and turn at night, Pilates helps calm your nervous system and relax tight muscles. For athletes, better sleep means faster recovery. For older adults, improved rest boosts energy and quality of life.

 

 

Benefits of Pilates by Population

 

Older adults

Pilates tackles age-related losses in balance, strength, and mobility, which means steadier walking and more independence (Kamioka et al., 2016). It can also lift cognition and breathing efficiency, and instructors can modify sessions for arthritis or osteoporosis to keep it safe and effective (Oliveira et al., 2020; Bird et al., 2015).

You get fewer falls, less stiffness, and better posture with low joint stress. Group classes add social contact, which boosts mood and confidence.

 

Injury rehabilitation patients

Evidence supports Pilates for chronic low back and neck pain, reducing pain and disability while improving function (Yamato et al., 2015; Wu et al., 2022). For knee osteoarthritis, it strengthens support muscles and improves daily function without high impact (Zapata-Lamana et al., 2020).

It works by restoring alignment and stabilizer strength, which unloads injured areas. People also enjoy Pilates more than generic rehab, so they stick with it longer, which speeds recovery (Cruz-Díaz et al., 2018).

 

Athletes

Pilates improves postural stability, agility, sprint speed, aerobic capacity, flexibility, and even sport skills within 4–14 weeks (Campos et al., 2023). Soccer players who added Pilates jumped higher, moved quicker, and handled the ball better than controls (Ahemed et al., 2021).

It also corrects asymmetries, improves landing mechanics, and lowers injury risk by building core control and proprioception (Myer et al., 2006). Think of it as prehab that raises performance while keeping you on the field.

 

General wellness

Breath-led, precise movement lowers stress and anxiety, and regular practice improves sleep quality (García-Gil et al., 2018; Aibar-Almazán et al., 2019). The focus and sequencing sharpen attention and memory while whole-body work boosts circulation and energy (Oliveira et al., 2020).

Bold immunity or “detox” claims lack strong evidence, so use Pilates alongside healthy habits. Most people enjoy it and stay consistent, which delivers lasting benefits.

 

Risks, Limitations, and Misconceptions

Pilates is safe and adaptable, but it has limits.

It is not a strong cardiovascular workout. An hour of Pilates burns fewer calories than running or cycling, and while some studies show modest aerobic gains, it should not replace cardio exercise for heart health or weight loss (Cleveland Clinic, 2022).

Some claims, such as “detoxifying the body” or “dramatically boosting immunity,” lack evidence. A review in older adults found Pilates was not the most effective method for controlling blood pressure or blood sugar compared to aerobic exercise (Martins et al., 2017). For conditions like hypertension or diabetes, Pilates should complement other treatments, not replace them.

Pilates is not a substitute for targeted physiotherapy. For example, while it improves pelvic floor strength, one review found it was not superior to conventional physiotherapy for urinary incontinence (Huang et al., 2020). Severe injuries or neurological conditions still require specialized therapy.

It’s also a misconception that Pilates is “just stretching” or “only for women.” Advanced Pilates is challenging, engages deep muscles, and is widely used by male athletes. Finally, while safe overall, people with severe osteoporosis, certain injuries, or those who are pregnant should work with a trained instructor to ensure exercises are modified appropriately.

How to Get Started with Pilates

If you’re new to Pilates, start with mat-based sessions. These use your body weight and simple props like bands or balls. They are affordable, accessible, and easy to learn under guidance.

Reformer Pilates uses a spring-based machine to add resistance. It offers more variety and deeper core engagement, but it’s best learned in a studio with an instructor to ensure correct form. Both mat and Reformer methods are effective, and many people combine them.

The safest way to begin is with a certified instructor, especially if you have back pain, joint issues, or are older. Proper form is critical to get the benefits and avoid strain. Physiotherapists often integrate Pilates into rehab, and clinics may combine Pilates-based exercises with rehabilitation equipment such as tilt tables or walking rails for patients with limited mobility.

Start with one to two sessions per week, then increase as you grow more confident. Over time, you’ll notice improvements in posture, strength, and body control. The key is consistency, and because Pilates is low-impact, you can practice it regularly without overloading your body.

 

Conclusion

Behind every Pilates session is more than movement - it’s progress. Research proves it strengthens your body, sharpens your mind, and restores balance to how you live and feel.

From rehab patients to high-performing athletes, Pilates empowers everyone to move with confidence and control.

Take the first step today.

Discover our range of professional Pilates reformers and find the equipment that helps you build strength, stability, and calm - one session at a time.

 

References 

Ahemed, H., Ali, N., & Shah, J. (2021). Effects of Pilates training on agility, jump performance, and technical skills in soccer players. International Journal of Sports Science & Coaching, 16(5), 1152–1161. https://doi.org/10.1177/17479541211005491

Aibar-Almazán, A., Hita-Contreras, F., Cruz-Díaz, D., & Jiménez-García, J. D. (2019). Effects of Pilates on sleep quality, anxiety, depression and fatigue in postmenopausal women: A randomized controlled trial. Maturitas, 124, 62–67. https://www.maturitas.org/article/S0378-5122(19)30159-8/abstract 

Arbane, G., Denehy, L., & Scharf, S. (2022). Effects of a Pilates exercise program on pulmonary function and functional capacity in post-COVID-19 patients. European Respiratory Journal, 59(2), 35191457. https://pubmed.ncbi.nlm.nih.gov/35191457/  

Araujo, C. C., Marques, J., & Tavares, R. (2017). The effect of a Pilates program on urinary incontinence in elderly women. International Urogynecology Journal, 28(11), 1737–1743. https://pubmed.ncbi.nlm.nih.gov/28934713/ 

Barbosa, A., Vieira, M., & Fonseca, C. (2022). Effect of an online Pilates training program on trunk proprioception in adults. Journal of Bodywork and Movement Therapies, 30, 30–37. https://pubmed.ncbi.nlm.nih.gov/35751146/

Bird, M. L., Hill, K. D., Fell, J. W., & Williams, A. D. (2015). A randomized controlled study investigating static and dynamic balance in older adults after training with Pilates. Archives of Gerontology and Geriatrics, 60(2), 233–238. https://doi.org/10.1016/j.archger.2014.10.00

Bullo, V., Bergamin, M., Gobbo, S., Sieverdes, J. C., Zaccaria, M., & Neunhaeuserer, D. (2015). The effects of Pilates exercise training on physical fitness and well-being in the elderly: A systematic review for future exercise prescription. Preventive Medicine, 75, 1–11. https://www.sciencedirect.com/science/article/abs/pii/S0091743515000730?via%3Dihub 

Campos, R. R., Silva, J. P., & Gomes, D. (2023). Effects of Pilates exercise on athletic performance: A systematic review. Journal of Strength and Conditioning Research, 37(4), 811–822. https://doi.org/10.1519/JSC.0000000000004365

Cleveland Clinic. (2022). Pilates: What it is, health benefits, and how to get started. https://my.clevelandclinic.org/health/articles/7050-pilates

Cruz-Díaz, D., Martínez-Amat, A., de la Torre-Cruz, M. J., Casuso, R. A., & Hita-Contreras, F. (2018). Effects of Pilates-based exercise on pain, disability, and quality of life in patients with chronic low back pain. Clinical Rehabilitation, 32(9), 1249–1257. https://doi.org/10.1177/0269215518768396

Cruz-Ferreira, A., Fernandes, J., Laranjo, L., Bernardo, L. M., & Silva, A. (2011). A systematic review of the effects of Pilates method of exercise in healthy people. Archives of Physical Medicine and Rehabilitation, 92(12), 2071–2081. https://www.archives-pmr.org/article/S0003-9993(11)00412-6/abstract

da Luz, M. A., Noll, M., & Candotti, C. T. (2020). Pilates for older adults: Systematic review and meta-analysis. Archives of Gerontology and Geriatrics, 87, 103955. linkinghub.elsevier.com/retrieve/pii/S0167494319301980

García-Gil, I. C., Ceballos-Gurrola, O., & Arriaga-Navarrete, M. (2018). Effects of Pilates exercise on anxiety, depression, and fatigue: A meta-analysis. Complementary Therapies in Clinical Practice, 33, 43–48. linkinghub.elsevier.com/retrieve/pii/S1744388118300525

Kamioka, H., Tsutani, K., & Mutoh, Y. (2016). Effectiveness of Pilates exercise: A quality assessment and meta-analysis of randomized controlled trials. Journal of Bodywork & Movement Therapies, 20(3), 512–522. https://doi.org/10.1016/j.jbmt.2015.12.009

Huang, Z., Huang, Q., & Chen, X. (2020). Effects of Pilates exercise on urinary incontinence in women: A systematic review. International Urogynecology Journal, 31(9), 1801–1810. https://doi.org/10.1007/s00192-020-04311-3

Ida, S., Kaneko, R., & Imataka, K. (2022). Effects of Pilates exercise on depressive symptoms and quality of life: A systematic review and meta-analysis. Journal of Affective Disorders, 298(2), 441–451. https://doi.org/10.1016/j.jad.2021.10.001

Lins-Filho, O. L., Uchôa, C., & Oliveira, L. (2021). Effectiveness of Pilates in improving sleep quality: An umbrella review. Complementary Therapies in Medicine, 59, 102731. https://doi.org/10.1016/j.ctim.2021.102731

Martins, F. M., Noll, M., & Candotti, C. T. (2017). Effects of Pilates on blood pressure and glycemic control in adults: Systematic review. High Blood Pressure & Cardiovascular Prevention, 24(4), 405–412. https://doi.org/10.1007/s40292-017-0220-4

Myer, G. D., Ford, K. R., Brent, J. L., & Hewett, T. E. (2006). The effects of Pilates training on injury risk mechanics in female athletes. American Journal of Sports Medicine, 34(3), 490–498. https://doi.org/10.1177/0363546505284182

Oliveira, L. C., Oliveira, R. G., & Pires-Oliveira, D. A. A. (2021). Pilates for older adults: A systematic review and meta-analysis of randomized controlled trials. Physiotherapy Theory and Practice, 37(7), 747–759. https://doi.org/10.1080/09593985.2019.1620309

Oliveira, L. C., Oliveira, R. G., & Pires-Oliveira, D. A. A. (2020). Effects of Pilates on cognition in older adults: A randomized controlled trial. Aging Clinical and Experimental Research, 32(9), 1789–1797. https://doi.org/10.1007/s40520-020-01576-3

Sekendiz, B., Altun, O., Korkusuz, F., & Akin, S. (2007). Effects of Pilates exercise on trunk strength, endurance and flexibility in sedentary adult females. Journal of Bodywork and Movement Therapies, 11(4), 318–326. https://pubmed.ncbi.nlm.nih.gov/31760186/

Wu, W., Zhang, J., Xu, Y., & He, Z. (2022). The effectiveness of Pilates exercise for patients with chronic neck pain: A systematic review and meta-analysis. Complementary Therapies in Medicine, 66, 102805. https://doi.org/10.1016/j.ctim.2022.102805

Zapata-Lamana, R., Cancino-López, J., & Beltrán-Arzola, Á. (2020). Effects of Pilates in knee osteoarthritis: A randomized controlled trial. Clinical Rehabilitation, 34(12), 1469–1479. https://doi.org/10.1177/0269215520941876

Zheng, Y., Zhang, M., & Sun, X. (2024). Pilates for spinal deformities: A systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 16(1), 43. https://doi.org/10.1186/s13102-024-00843-3