Pilates is an exercise method that focuses on movement control, breathing, and core strengthening. The movements may seem subtle, but the effects are profound: improved posture, stronger and more stable muscles, and a lighter and more responsive body.
Due to its low-impact nature, Pilates is safe for a wide range of body conditions while being challenging enough for those looking to increase strength and flexibility without extreme movements.
In Indonesia, Pilates is gaining popularity due to its tangible and relatively quick results, ranging from reduced back pain, a more proportionate body shape, to improved mental focus.
This workout is suitable for everyone: beginners and advanced, women and men, young and old. It's great for those looking to improve posture, recover from minor injuries, enhance performance in other sports, or simply for a healthier body and a calmer mind.
What is Pilates?
Pilates is an exercise method developed by Joseph Pilates and recognized by many experts as emphasizing the mind-body connection . According to the American Council on Exercise (ACE) , Pilates aims to improve core strength, stability, posture, and body control through structured movements.
The basic concept revolves around five principles: breathing, control, concentration, precision, and fluidity. This combination makes Pilates more than just a sport, but a training system that shapes the body from the inside out. It promotes more efficient breathing, greater joint stability, and greater awareness of each movement.
Pilates is often compared to yoga, but the two have different focuses. Yoga is rooted in philosophy and meditation, while Pilates emphasizes muscle strengthening and body biomechanics. In practice, Pilates is divided into two main types: Mat Pilates, which is performed on a mat with the aid of small equipment such as a ring or band, and Reformer Pilates.
Also Read: Benefits of Reformer Pilates for Healthier, Beautiful Skin
History & Development of Pilates
Pilates was originally designed to aid rehabilitation, particularly for soldiers, dancers, and patients who needed safe yet effective exercise to restore strength. Its primary focus is simple: connecting the mind and body through controlled breathing, core stability , and precise movement.
Joseph believed that moving the body correctly would lead to better health from within. Over time, Pilates evolved into a modern exercise with many variations.
From Pilates mats and reformers to resistance band-based exercises and other supporting equipment, Pilates is now used not only for rehabilitation but also for fitness, posture correction, anti-aging movements, and even to enhance athletic performance.
Also Read: What Happens to Your Body After 1 Year of Regular Reformer Pilates?
What are the benefits of Pilates?
1. Increase Core Strength
Strengthens the abdominal, lower back, and pelvic muscles. Furthermore, Pilates also promotes a more upright posture and reduces the risk of injury. This improves body stability and makes everyday movements much easier and more efficient.
2 Reduce Back Pain
Pilates movements improve spinal mobility and body alignment. They're ideal for office workers and housewives who frequently experience aches and pains from prolonged sitting or household activities.
3 Helps Body Flexibility
Controlled movements help loosen stiff muscles. Range of motion increases, allowing the body to move more freely.
4 Tighten Your Body Without Bulking
Muscles become longer and leaner, making them ideal for women who want a more defined body shape without looking bulky.
5 Improves Balance & Coordination
Exercises that focus on movement control help improve coordination, which is important for preventing falls and improving performance in other sports.
Also Read: Benefits of Pilates for Women on a Diet
Who is Suitable for Pilates?
Pilates is suitable for almost everyone, from beginners trying their first workout, to women aged 20-50+, and even those who want to improve their body's stability, strength, and flexibility without overly strenuous exercise.
This method is suitable for anyone who wants to start moving slowly but effectively. Because the movements focus on control, breathing, and balance, Pilates is safe even for those who feel unfit or lack the confidence to start other forms of exercise.
Pilates is also recommended for injury recovery, postpartum mothers, workers with poor posture due to prolonged sitting, and athletes who need supplementary exercises to improve mobility and core strength.
The low-impact yet highly structured movements of Pilates help correct posture, strengthen supporting muscles, and reduce the risk of recurrent injuries. With modern variations, Pilates can now be easily adapted to suit individual needs.
Also Read: Pilates Mat vs. Reformer: Which is More Effective?
Types of Pilates for Beginners
1. Pilates Mat
Mat Pilates is the most basic form of Pilates, performed on a mat without machines. It focuses on breath control, core muscle activation, and precise movement sequences. Levels vary, from beginners learning basic stability to advanced exercises that include balances, extensions, and full-body strength training. Its main advantages: it's affordable, easy to do at home, and suitable for anyone.
Popular exercises include The Hundred, Roll Up, Single Leg Stretch, and Plank Series. Mat Pilates helps improve flexibility, posture, core strength, and coordination. For beginners, it's the best entry point before exploring other types of Pilates.
Also Read: 5 Benefits of Pilates for Women to Stay Healthier & Youthful
2. Reformer Pilates
Reformer Pilates uses a special machine called a Reformer, equipped with spring resistance, a carriage, and straps. This machine helps produce controlled yet challenging movements. The reformer's advantages lie in its wider range of motion and adjustable resistance, allowing for more precise training and faster visible results.
Reformers are ideal for those looking to increase strength, mobility, and tone without putting excessive stress on their joints. Many athletes, dancers, and even beginners use reformers because of their significant benefits for stability, minor injury recovery, and more symmetrical body shaping.
Also Read: Effective Pilates Reformer Movements for a Healthy Body
3. Clinical Pilates
Clinical Pilates focuses on recovery and rehabilitation. The exercises are typically guided by a physiotherapist or certified instructor who understands the client's anatomy and medical conditions. Clinical Pilates is designed to aid recovery from back, shoulder, and knee injuries, as well as postural disorders that require a more careful approach.
Exercises are 100% tailored to each individual's individual needs. The movements are slower, more precise, and focus on activating smaller, often neglected muscles. Clinical Pilates is effective in reducing chronic pain, improving alignment, and preventing recurrent injuries.
4. Cardio Pilates / HIIT Pilates
Cardio Pilates, or HIIT Pilates, is a faster and more intense version. It combines elements of classic Pilates with interval training. The goal is to burn calories, increase your heart rate, and tone your body faster. Movements include squat pulses, plank variations, mountain climbers, and dynamic core flow.
This type is suitable for those who want to lose weight faster, increase stamina, and achieve a more defined body shape. HIIT Pilates offers the toning benefits of Pilates, but with a greater fat-burning effect. Ideal for those who want maximum results in a short time.
Equipment Needed for Pilates
1. Pilates Mat
The ideal mat is 6-10 mm thick, providing enough cushioning to protect the spine and knees while remaining stable for balanced movements. Choose a high-quality TPE or rubber material for a non-slip and long-lasting feel.
2. Resistance Band
Perfect for increasing workout intensity without the need for additional weights. Bands help work the glutes, core, arms, and legs with finer control. Ideal for movements like leg presses, clamshells, or arm extensions that require light to medium resistance.
3. Pilates Ring
This tool helps build deep muscle activation, especially in the inner thighs, core, and arms. It's simple to use: clamp the ring between your thighs, hands, or ankles to add pressure to specific movements, allowing for more focused and stable muscle work.
4. Light Dumbbells
Generally, 0.5-2 kg is enough to increase the intensity of upper body movements. The goal isn't to "build muscle," but rather to increase activation for stronger posture and body control.
5. Pilates Ball
Small balls help with stability and core exercises, while Swiss balls support back extensions, bridges, and balance exercises. Both effectively deepen muscle activation in a more dynamic way.
6. Reformer Machine
This Pilates machine, complete with spring resistance, is designed for more precise and controlled training. It's typically used in studios or by advanced practitioners due to its wide range of motion and exercise variations. Ideal for everything from rehabilitation to advanced strength training.
How to Start Pilates?
Starting Pilates at home is simple as long as you lay the right foundation. Wear comfortable clothing, ensure enough room to move freely, and use a quality mat for more stability and joint safety.
For exercise duration, please follow the following recommendations:
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Beginners can start from 15 - 20 minutes.
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Intermediate level 20 - 30 minutes,
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Advanced 30 - 45 minutes.
The key isn't length, but consistency and quality of movement. Do a light warm-up first, then finish with a cool-down to avoid muscle tension after the session. The ideal frequency for optimal results is 3-4 times per week.
This pattern provides enough stimulation for the body to develop without causing excessive fatigue. Don't skip warming up and cooling down, as these two steps help prevent injury and improve the quality of core movements.
So, When Do You Want to Start Pilates?
Pilates is a complete workout, not only strengthening the body, increasing flexibility, and balance, but also helping to calm the mind through breath control and mindful movement. This method is safe for all ages, from teenagers to seniors.
Because the intensity can be adjusted without putting stress on the joints, if you consistently exercise 3-4 times a week, changes will usually start to become visible within 4-8 weeks. These include improved posture, a flatter and firmer stomach, and a noticeably lighter body.
Instead of waiting for the unpredictable "workout mood," start now. For a more comfortable workout experience and optimal results, equip your Pilates equipment with quality products from SVRG. From mats and Pilates rings to resistance bands, we support workouts from beginner to advanced levels.
