Pilates is all the rage right now. Pilates studios are popping up everywhere, there are plenty of fitness gurus actively promoting its benefits, and there’s a lot of public interest in Pilates classes, too—last year, Pilates was the most-booked class type on the fitness booking app ClassPass.
“Pilates is a low-impact, full-body exercise method that focuses on core strength, control, body coordination, and breathing,” Lisa Hirsch-Solomon, founder and CEO of The Studio (MDR) in California, told The Huffington Post via email.
“Pilates is an exercise method created by Joseph Pilates. He developed it primarily for rehabilitation, but it can be adapted for more intense workouts,” says Jessica Benheim, owner of Lumos Yoga and Barre in Philadelphia, which also offers Pilates classes.
Pilates movements may seem a bit like yoga, as they are also generally slow and controlled, but they are very different from yoga practices. You may be familiar with some Pilates moves, such as single-leg bends or twists.
There are several forms of Pilates, including Pilates Reformer and Mat Pilates, which are meant to complement each other, Benheim says.
Benheim adds that this is why many Pilates studios offer comprehensive fitness programs that give participants the opportunity to try all types of fitness exercises.
There are two popular types of Pilates that you may have seen at your local gym: mat Pilates and reformer Pilates. As the name suggests, mat Pilates is performed on a mat, while reformer Pilates requires the use of a reformer (which may sound intimidating, but experts say it’s not).
Sonia Herbert, a Pilates instructor and founder of Black Girl Pilates in Georgia, says reformer Pilates is a big trend right now, so you may see some gyms specializing exclusively in reformer Pilates.
“I understand that it introduces people to one type of Pilates equipment rather than several, as in group training, since individual training is much more expensive for most people,” Herbert said.
“The Pilates Reformer is an exercise done on a machine that uses springs as resistance,” says Hirsch-Solomon.
“It focuses on control, coordination and strength, and the moving carriages and belts add complexity.”
“Reformer Pilates doesn’t require movements to be done quickly…everything is done in slow, controlled movements,” Benheim said.
“The machine may look complicated, but again, each exercise focuses on a controlled range of motion,” Benheim said.
According to Hirsch-Solomon, reformer Pilates is good for joints and helps improve flexibility, build muscle mass, and increase body awareness.
Benheim said there is also a clinical version of the body reformer that can be used in physical therapy as a rehabilitation tool.
“Mat Pilates is done specifically on a mat,” says Herbert. Herbert adds that it typically doesn’t require any equipment, but there are some specialty items, such as a Pilates ring, yoga blocks, or resistance bands.
“These are strictly Pilates exercises that are done on the floor, and I would even say they’re just seated and standing exercises because we have people who can’t stand on the floor or lie down… they can do Pilates in a chair,” Herbert said. “So it’s basically Pilates, just without the use of other Pilates equipment.”
Benheim adds that you use your own body weight to create resistance, rather than bands and springs, and it’s generally the easiest type of Pilates to start with since all you need is a mat.
“From a coach’s standpoint, there’s no one better. They’re all the same. Whether it’s a mat, a reformer, or any other piece of equipment, they all have their challenges,” Herbert said.
Both are good options, but there are differences. Mat-based bodyweight exercises are an advantage for some people, but not for others.
“So on the mat, it’s all yours. There are no springs, no straps, no ropes, no foot straps, no handles to help you… so it’s just with these machines that you can see how much your body is recovering,” Herbert added.
Reformers have built-in resistance, which “gives them more room to maneuver,” Hirsh-Solomon said.
“The springs on this machine provide resistance, which is great for building strength and creating a new challenge. It also gives you better feedback on your form and posture, which can be very helpful for injury prevention or rehabilitation,” notes Hirsch-Solomon.
However, when it comes to convenience, there is a difference between the two. Benheim notes that reformer Pilates tends to be more expensive, while mat Pilates only requires a mat and can be done anywhere.
“The beauty of mat Pilates is its convenience: You can lay out a mat anywhere — your living room, your hotel room, the park — and still get a quality, consistent workout,” says Hirsch-Solomon. “It’s very accessible.”
Pilates is very different from other exercises, such as high-intensity cardio or speed classes, making it a great complement to other types of workouts, Benheim says.
“Pilates is a great supplement for people who do strength training, running, or any other active sport because it helps strengthen the core,” says Benheim.
Plus, it’s a slower way to workout, which is a nice change from many aspects of the fitness industry (and the fast-paced world in general).
Plus, with a slower pace, “you can take the time to really stretch and tone different muscles without having to do something as vigorous or intense as running, cardio, or strength training,” she adds.
There is no single formula for getting started with Pilates. “You can start on a mat or on a machine. It doesn’t matter — Introduction to Pilates is Introduction to Pilates,” Herbert says.
However, Benheim says it’s important to find a certified Pilates instructor who can give you the proper workout. She adds that as Pilates has grown in popularity, there have been crash courses to train instructors, which isn’t a good thing.
“As with any fitness class that uses equipment, it’s important that the instructor is properly trained,” Benheim notes.
“People should feel comfortable asking where they trained and what their teaching experience is unless that information is posted on the instructor’s profile or the studio’s website,” Benheim said.
This is especially important for people who have suffered injuries, are pregnant, postpartum, or have other limitations.
“They should look for instructors who have completed comprehensive training or those who are just starting to teach Pilates but have extensive teaching and fitness experience and fitness certifications,” adds Benheim.
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