Pilates Popularity Soars—Discover Which Style Suits You Best

Workout trends ebb and flow online, but Pilates is one form of exercise that has been increasingly attracting people's attention across social media.

On TikTok, videos of the “Pilates shakes” have garnered millions of likes, and some mat Pilates creators—including Callie Gualy, Move with Nicole, and Blogilates—have hundreds of thousands of committed followers watching their videos at home.

Pilates has been popular for years, explained Dianna Falzarano, a certified personal trainer and owner of Dynamic Fitness. But social media, increased messaging about the benefits of low-impact workouts, and the prevalence of online fitness classes have made interest in Pilates skyrocket, she said.

“In 2020, when many studios pivoted to virtual platforms, Pilates became more accessible,” Falzarano told Health. “It is incredibly easy now to train, learn about Pilates, or take classes anywhere you are.”

Though Pilates has picked up steam online, it may be overwhelming to get started given all the options—do you need to experience the “Pilates shakes” at an in-person studio for the full effect, or is it as simple as opening YouTube and rolling out a yoga mat in your living room?

Here’s what experts had to say about the benefits of Pilates, the differences between reformer Pilates and mat Pilates, and how to navigate choosing the right kind of Pilates for you.

Pilates centers around controlling the relationship between stability and mobility while working out, Falzarano explained. “Each exercise relates back to your breath, core, balance, and mind-body connection,” she said.

In most Pilates movements, people keep one part of their body stable as the other parts move.

“For example, in the Hundred [a Pilates core exercise], your arms are moving and pumping, but you are trying to keep your torso and legs stable,” Falzarano. “In order to keep everything stable, the breath count connects to the arm pump count, which fires up your core.”

This controlled muscle engagement strengthens the body “from the inside out,” she said.

Alex Rothstein, certified strength and conditioning specialist and program coordinator of exercise science at the New York Institute of Technology, told Health that Pilates offers a unique approach to building muscle.

Most strength training exercises primarily focus on the shortening phase of a muscle contraction. For example, during a bicep curl, a person shortens their muscles by raising the weights to their shoulders, then lowers them back down while the bicep muscle lengthens under tension.

In contrast, Pilates focuses on performing strengthening exercises during both the shortening and lengthening phases of muscle contraction, Rothstein said.

“This increases the value of each repetition in the workout, and it also makes the fitness benefits more transferable to activities of daily living,” he explained. “Pilates equipment is also uniquely designed to allow the workout to stress the body in different positions ... that other forms of resistance training wouldn’t be able to provide.”

Pilates can also benefit the cardiovascular system, help people manage weight, and boost strength and mobility, Rothstein added.

“There are mental health benefits to doing Pilates as well, and these also mirror the other benefits seen in other forms of exercise,” he said.

That said, Rothstein cautioned that the benefits of Pilates may not necessarily transfer to other exercises or sports-specific skills. “For example, I would not suggest only Pilates if I wanted to increase my bench press or develop a higher vertical jump,” he advised.

When people talk about Pilates workouts, they’re usually referring to one of two types: mat Pilates or reformer Pilates.

Mat Pilates is done standing or lying on the floor, using little to no equipment. Sometimes, mat Pilates instructors might have you use a small inflatable ball, Pilates ring, or resistance band, but there’s no overly specialized equipment required. These workouts may look similar to yoga or bodyweight training.

In contrast, people can also do Pilates on a specialized machine called a reformer.

“A reformer is a spring-loaded machine that uses a sliding bed and pulleys to allow for unique positions and movements against varying amounts of resistance,” Rothstein explained. “The focus of both forms of Pilates is still on strengthening while lengthening, but using a reformer offers a unique stimulus for the body that is difficult to imitate with other equipment.”

These machines—reformers, or others called Pilates towers or chairs—are typically found at dedicated Pilates studios or boutique fitness facilities, making mat Pilates more accessible for home workouts or standard gyms.

But the main functional difference between mat and reformer Pilates is the source of the resistance, Falzarano explained.

With a Pilates reformer, the resistance used to help you create strength comes from the machine’s springs. But with mat Pilates, that resistance comes from body weight (or sometimes additional props such as ankle weights, resistance bands, or weighted balls).

“On the reformer, the springs can challenge you in some moves while assisting you in others,” said Falzarano. “On the mat, it is dependent on you, your strength, and gravity to complete the exercise, which can be very challenging.”

Experts agreed that both types of Pilates can be performed safely, as long as you are working with a qualified teacher and don’t have contraindications to the movements. Both mat and reformer Pilates could be beneficial for people looking to regain strength after an injury too, Falzarano said.

Because both types of Pilates can be good for your mental and physical health, choosing between them is largely a matter of preference, Rothstein said. Testing out various types and instructors can be helpful, he recommended.

“Often, finding an instructor that you match well with is more important than determining the type of Pilates that is ‘best’ for you, because a good instructor will make the class right for you no matter what type of Pilates it is,” noted Rothstein.

It’s also important to find an instructor who is certified, Falzarano added.

“Social media is a great way to spread awareness and inspiration for classes and moves. However, there are accounts that use the term ‘Pilates’ without being Pilates certified,” she cautioned. “For safety and to maintain the integrity of the practice, make sure to find an instructor who is certified.”

In general, both experts recommended experimenting with your Pilates practice until you find a routine that works with your lifestyle and goals. That could be mat Pilates, reformer Pilates, or even a combination of the two.

“You want a class that is challenging, feels good on your body, and leaves you coming back for more,” Falzarano said. “I love doing mat and reformer classes in the same week because each of them gives me a different burn and feeling afterwards.”

If you’re intimidated about trying Pilates, it can be helpful to remember that everyone in the class was once a beginner—focus on yourself, Falzarano said.