Pilates

What does Pilates do for core strength?

Pilates seems to build core strength, but the case is stronger for general strength and balance than for core strength on its own. In adults aged 55 and over, Pilates tends to give moderate improvements in muscle strength, balance, endurance, flexibility, walking and everyday physical functioning compared with doing no exercise¹. For trunk (core) strength, the average gain in older adults was about 12%, smaller than the average of about 30% from dedicated core strength training². Mat Pilates also gave a large improvement in leg strength compared with no exercise³.

Health organisations describe Pilates as putting a key focus on the deep core muscles, and list stronger abdominal muscles, lower back, hips and buttocks, plus better posture, among its benefits⁴. How it does this is proposed rather than proven: one explanation is that it activates deep core muscles such as transversus abdominis and multifidus⁵. Most of this research is in older adults, so it's less clear how far the results apply to people in their 40s and 50s, or to people who are inactive.

How to start

• Build towards a routine. The programmes that led to gains ran two to three sessions a week of 50–60 minutes, mostly for 12 weeks or more¹. You can start with fewer or shorter sessions and build up, because every bit of activity counts.
• Expect it to take time. You may notice posture improvements after 10 to 20 sessions⁴.
• Choose beginner-level mat exercises, ideally with a qualified instructor, and check their qualifications.
• Move at a pace that lets you keep breathing steadily. Exercise doesn't have to hurt to work, so don't push through pain.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. They can help you adapt the exercises.

If you have back pain that is new, getting worse or not settling, see a doctor or physio before continuing with exercises.

If a muscle or joint feels sore, ease off or stop, and see a doctor or other health professional if it persists or gets worse.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

In pregnancy and after birth, check with your midwife or doctor before starting Pilates, as some positions may need changing. Bleeding, fluid leaking, regular painful contractions, the baby moving less, calf pain or swelling, or a bad headache or changes in vision need the midwife, doctor or maternity unit straight away.

If you ever have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), or your local emergency number if you are in danger.