Pilates
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Pilates is a system of slow, controlled, low-impact exercises for the strength of the deep muscles, posture and flexibility. Joseph Pilates developed it in the 1920s. It is taught on a mat or on dedicated machines such as the reformer.
What it is for
Section titled “What it is for”- It strengthens the deep muscles of the trunk — abdominals, back, pelvic floor — that hold the spine.
- It improves posture, balance and body awareness.
- It adds flexibility and mobility without heavy weights.
- It is often done alongside other sports, and after back problems once a doctor or physiotherapist agrees.
Equipment
Section titled “Equipment”- Mat Pilates: a thick mat, sometimes small props — a ball, a Pilates ring, resistance bands, a foam roller. Studios usually have them.
- Pilates on machines: the reformer (a sliding carriage on springs), the Cadillac, the chair and the barrel — only at a studio.
- Clothes: fitted and comfortable, so the instructor can see how you hold your body; barefoot or in grip socks.
How a class goes
Section titled “How a class goes”- 45–60 minutes. Groups are small, especially on reformers: one machine per person.
- It starts with breathing and centring, then a sequence of exercises lying, sitting, kneeling and standing — slowly, with few repetitions (5–10) and attention to control and form.
- The instructor corrects your technique and offers easier or harder versions.
- It ends with stretching.
Who it suits best
Section titled “Who it suits best”- Beginners and people coming back to exercise: the load is easy to adjust and there is no impact.
- People who sit a lot and have a stiff back or poor posture.
- Dancers, runners and other athletes who want a stronger core.
- Older adults working on balance.
- It is less suited to somebody after intense cardio or quick weight loss — pair it with something more energetic. In pregnancy or with an injury, look for a specialised class and ask your doctor first.