Whether at the gym or on social media—Pilates is everywhere. But what exactly is behind this gentle-looking workout? And why do so many people swear by it? In this article, you’ll learn what Pilates really is, what benefits it offers and discover a few simple exercises you can try out yourself.
What is pilates?
Pilates is a holistic body training method developed by Joseph Pilates in the early 20th century. It combines elements of gymnastics, yoga and dance with conscious breathing and concentration.
The goal is to strengthen the body from the core—especially the deep muscles around the abdomen, back and pelvic floor. That’s why the center of strength in Pilates is often referred to as the “powerhouse.”
Typical features of Pilates include:
- Controlled, flowing movements
- Conscious breathing
- Core strengthening
- Concentration and mindfulness
The focus is always on the quality of the movement, not the quantity. That’s why Pilates is also suitable for beginners and people with physical limitations.
What are the benefits of pilates?
Pilates is much more than just a fitness trend—it has been shown to provide numerous health benefits:
- Strengthens the deep muscles (abdomen, back, pelvic floor)
- Improves posture and body awareness
- Relieves back and neck pain
- Increases mobility and joint stability
- Promotes healthy breathing and relaxation
- Helps reduce stress through mindfulness and focus
Whether as a balance to everyday office life, for recovery after an injury or as a gentle introduction to exercise—Pilates can adapt to many different needs.
Three simple pilates exercises for everyday life
All you need is a mat or a soft surface—let’s get started!
- The hundred – for circulation and abdominal strength
Lie on your back with your legs raised at a 90° angle. Lift your head and shoulders slightly and extend your arms alongside your body.
Move your arms up and down in small pulses while inhaling for 5 counts and exhaling for 5 counts. Repeat 10 times (100 “pumps” in total).
Tip: Beginners can keep their legs bent; advanced practitioners can extend them straight.
- Pelvic lift (shoulder bridge) – for the back, glutes and core
Lie on your back with your knees bent and arms at your sides.
As you exhale, slowly lift your pelvis until your shoulders, hips and knees form a straight line.
Inhale, then roll back down vertebra by vertebra as you exhale.
→ 10 repetitions.
- Cat stretch & horse stretch – for spinal mobility and posture
Come onto all fours (hands under shoulders, knees under hips).
As you exhale, round your back upward (cat stretch) and lower your head.
As you inhale, arch your back downward (horse stretch), lifting your head slightly.
→ 6–10 repetitions, performed slowly and with awareness.
Conclusion: Gentle training with great results
Pilates is a versatile, effective workout for both body and mind. It’s suitable for people of all ages and fitness levels—whether for strengthening, relieving tension or simply for feeling good.
Those who practice Pilates regularly soon notice:
More strength. More stability. More mindfulness.
So why not start today with just a few minutes on the mat? Let’s go!
- Parveen, A., Kalra, S. & Jain, S. Effects of Pilates on health and well-being of women: a systematic review. Bull Fac Phys Ther 28, 17 (2023). https://doi.org/10.1186/s43161-023-00128-9