Pilates: 8 Key Benefits + 5 Supermodel Moves for Beginners

It’s no secret that celebrities and women with stunning figures swear by two workouts: yoga and Pilates. Chinese actress Sun Li once said, “Pilates is like a self-healing therapy for muscles and bones” — and that’s her secret to reverse aging! Victoria’s Secret angel Karlie Kloss also shared that she uses Pilates to keep her long legs toned, while Son Ye-jin’s famously graceful figure? Also sculpted by Pilates!

So what about us regular folks? How do we get started? Can Pilates be done at home? Does it help with weight loss and achieving a toned body? This article will break down everything you need to know about this celebrity-loved routine!

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What Is Pilates, the Workout All the Celebs Are Doing?

Pilates — also known as “Pilatis” or “Pilates Method” — is a form of exercise that focuses on body control, breathing, flexibility, strength, and muscular endurance. It was created in the early 20th century by German-born Joseph Pilates, who named it after himself. Frail and sickly as a child, Joseph experimented with various physical activities to improve his health. His lifelong mission was to help people restore their bodies — which led to the birth of Pilates. During World War I, he used this unique exercise method to help rehabilitate injured prisoners, which earned him recognition.

What makes Pilates special is its focus on training deep muscles to improve posture, balance, strength, and flexibility — especially through core control. Proper breathing is also emphasized, helping to coordinate movements and deepen their effects. Pilates is widely used in rehabilitation, especially for people with back pain, and is great for improving overall health and body alignment.

Pilates is a full-body, low-impact workout. It often involves a series of bodyweight exercises on a mat, or the use of special Pilates equipment. These movements aim to strengthen the core — including the abs, back, pelvis, and glutes — to improve stability and posture. Attention to alignment, fluid motion, and breath control are key elements of every session.

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8 Key Benefits of Pilates — A Mind-Body Workout That Covers It All

1. Strengthens Core Stability

Pilates builds deep core strength in areas like the abdomen, back, glutes, and pelvis. A stable core improves posture, reduces back pain, and helps you move better in daily life. It also supports spinal health and lowers the risk of disc injuries. With focused breathing and intentional movement, Pilates fortifies the body’s core and makes you feel stronger, steadier, and more aligned.

2. Builds Muscle Strength

Pilates is a comprehensive strength-training method that targets the whole body — including your biceps, quads, and back muscles. It emphasizes movements that build the abdominal, back, and pelvic floor muscles through slow, controlled stretches and holds. Exercises like planks, bridges, crunches, and back bends require strong muscular engagement. The focus on posture and balance ensures even muscle development.

3. Improves Flexibility

Pilates includes stretches and controlled movements that enhance flexibility across key areas like the neck, back, hips, and legs. It reduces muscle stiffness, improves joint mobility, and encourages proper posture. Deep, controlled breathing also supports stretching and range of motion. Over time, your body becomes more limber, lowering the risk of strain and injury.

4. Boosts Balance and Coordination

Pilates improves your sense of balance and coordination by strengthening the abdominal and pelvic core. This reduces your risk of falling and helps correct imbalances caused by poor posture. Exercises like single-leg stands and bridges challenge your stability, which is crucial for everyday movement and athletic performance. Breath control, mindfulness, and consistency are key to improving coordination — and working with a trained instructor can help you master the right form.

5. Relieves Stress

The combination of deep breathing and mindful movement in Pilates can calm your body and mind. Studies show Pilates can ease symptoms of depression and enhance quality of life. It’s often recommended by healthcare professionals as a complementary therapy. Deep breathing soothes the nervous system, reducing anxiety and tension. It also helps release tightness in commonly stressed areas like the neck, shoulders, and back.

6. Improves Posture

By focusing on alignment and body awareness, Pilates helps correct poor posture habits and brings the body into a more natural upright position. Exercises train you to maintain proper spine alignment, relaxed shoulders, and a stable pelvis. With regular practice, you can fix rounded shoulders, hunching, or uneven hips, leading to better comfort and reduced pain.

7. Enhances Body Awareness

Pilates sharpens your connection with your body. You learn to focus on how each movement feels, including breath and alignment. This heightened awareness helps you understand your body’s mechanics, coordinate your movements, and train more efficiently. Over time, you’ll gain a deeper understanding of how your body works and how to move with intention.

8. Helps Burn Fat

While Pilates isn’t as calorie-burning as high-intensity cardio, it still supports fat loss through muscle-building and body-shaping. Engaging your core muscles burns energy, and long-term practice improves metabolism through better posture and alignment. The controlled eccentric and concentric movements also increase calorie burn. For best fat-burning results, pair Pilates with a healthy diet and regular cardio workouts.

Pro Tip: To get the most out of your practice, consider joining a professional Pilates studio with certified instructors to guide you on proper technique and alignment.

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5 Pilates Moves Every Beginner Should Try — Supermodel-Approved!

If you’re new to Pilates, starting with simple yet effective moves is key. Here are five beginner-friendly Pilates exercises that can help you build strength, flexibility, and coordination. These are also favorites of supermodels like Karlie Kloss and Son Ye-jin!

1. The Plank (Front and Side)

The plank is a foundational exercise in Pilates that targets your core, arms, and shoulders. To perform a front plank:

• Start in a push-up position with your arms directly under your shoulders, keeping your body in a straight line.
• Engage your core and hold for 30 seconds to 1 minute.

For a side plank:

• Lie on your side, stack your feet, and lift your hips off the mat. Support your body on one arm, keeping the other hand on your hip or reaching toward the ceiling.
• Hold for 30 seconds on each side.

Why it’s great: The plank strengthens your core, improves posture, and enhances overall body stability.

2. The Bridge

The bridge is perfect for targeting your glutes, lower back, and core muscles.

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Slowly lift your hips toward the ceiling, keeping your shoulders on the ground.
• Squeeze your glutes at the top, then lower back down with control.

Why it’s great: The bridge strengthens the glutes and lower back while engaging the core and improving flexibility in the spine.

3. The Roll-Up

This classic Pilates move is great for improving spinal flexibility and core strength.

• Lie on your back with your arms extended overhead.
• Slowly roll up, one vertebra at a time, reaching your hands toward your toes. Try to avoid using momentum.
• Roll back down, again one vertebra at a time, and return to your starting position.

Why it’s great: The roll-up stretches the spine, improves flexibility, and strengthens the abdominal muscles.

4. The Saw

The saw is a dynamic movement that enhances spinal rotation and flexibility in the hamstrings.

• Sit with your legs extended wide, feet flexed, and arms outstretched at shoulder height.
• Twist your torso to one side, and reach the opposite hand toward your pinky toe, while keeping your spine straight.
• Return to center and repeat on the other side.

Why it’s great: The saw stretches the hamstrings, opens the chest, and improves spinal mobility.

5. The Leg Circles

Leg circles help improve hip mobility, core control, and strengthen the lower body.

• Lie on your back with one leg extended upward and the other leg on the floor.
• Slowly circle the raised leg in both directions, keeping your hips stable and engaged.
• Perform the circles for 30 seconds, then switch legs.

Why it’s great: Leg circles improve hip flexibility, strengthen the core, and enhance coordination and balance.

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Always Mixing Up Pilates and Yoga? Here Are 5 Key Differences to Help You Tell Them Apart!

For those who don’t regularly exercise, it’s easy to confuse Pilates and Yoga. However, these two workout styles are quite different in terms of purpose, methods, and philosophies. Here’s a breakdown of the key differences.

1. Origins and History

• Pilates: Created by Joseph Pilates in the early 20th century, Pilates originally served as a rehabilitation method to help patients recover. It later evolved into a comprehensive training system.
• Yoga: Yoga dates back thousands of years to ancient India. It’s a holistic practice that includes physical postures, breath control, meditation, and philosophy.

2. Purpose

• Pilates: While Pilates can also reduce stress, its primary focus is on strengthening the core muscles and enhancing muscle strength. The main goal is to improve posture, stabilize the body, and emphasize controlled movements.
• Yoga: Yoga offers a broader range of benefits, from muscle training and flexibility to breath regulation and mental peace. Its ultimate aim is to create a balance between the body, mind, and spirit, emphasizing not only flexibility and strength but also mindfulness and relaxation.

3. Methods and Movements

• Pilates: Pilates movements tend to be more dynamic, focusing on controlled movements that contract and stretch the abdominal core muscles. It can be performed on the floor or with specialized equipment.
• Yoga: Yoga involves a wide variety of postures, each with different focuses and effects. Yoga movements are generally static, with a strong emphasis on breath control and stretching.

4. Breathing Techniques

• Pilates: Pilates stresses deep, controlled breathing to coordinate with movement and supply oxygen to the body. The technique focuses on expanding the chest to stimulate the contraction of intercostal and abdominal muscles, stabilizing the core and whole body.
• Yoga: Yoga emphasizes controlled breathing, using deep breaths for meditation and relaxation. The focus is on the contraction and expansion of the abdomen during the breath cycle.

5. Philosophy and Spiritual Elements

• Pilates: Pilates focuses on the coordination of breath and movement, improving physical function and posture. It has little to no involvement with spiritual or philosophical aspects.
• Yoga: Originating from religion, yoga is a philosophy that includes spiritual and meditative elements. It emphasizes achieving a mental state through physical poses, focusing more on flexibility, balance, and spiritual connection.

In conclusion, both Pilates and Yoga offer valuable benefits, but they have different focuses and methods. Choosing one depends on personal preferences and fitness goals. Some people may even combine both for a more comprehensive approach to health and well-being.

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