What is pilates good for? 12 proven benefits (2026)

Pilates is good for strengthening your core, improving your posture and reducing back complaints, but the benefits go much further than that. From stress reduction and better breathing to injury prevention and a stronger pelvic floor: pilates offers twelve proven benefits for both body and mind. Whether you are 25 or 65, just starting out with exercise or training for years, pilates suits almost everyone.

What is pilates in brief?

Pilates is a training method developed in the early twentieth century by the German-American trainer Joseph Pilates. He originally called his system ‘Contrology’, the art of conscious control over body and mind. His method focused on controlled, precise movements that engage the deep stabilising muscles, with the core as the undisputed centre.

What distinguishes pilates from conventional fitness is its emphasis on breathing, concentration and correct alignment of the body. You train not for muscle mass or outward appearance, but for functional strength and movement quality that directly benefit your daily life.

Mat pilates vs. reformer pilates

With mat pilates, you work on a mat using your own bodyweight as resistance. The exercises have a low barrier to entry and can also be done at home without expensive equipment. Reformer pilates uses a specialist piece of equipment with springs, straps and a sliding platform. Those springs provide both resistance and support, which means the deep stabilising muscles are engaged more intensively. Reformer classes are more demanding and are found almost exclusively at specialist studios.

Difference from yoga

Yoga and pilates may look similar at first glance, but they have a fundamentally different starting point. Yoga is rooted in spirituality and emphasises flexibility, meditation and inner calm. Pilates has a physiotherapeutic origin: training functional movement patterns, strengthening postural muscles and preventing injuries.

What is pilates good for? 12 benefits at a glance

Pilates works on multiple systems simultaneously: muscles, joints, the nervous system and mental focus. Below you will find all twelve benefits, each supported by an explanation of what is happening physiologically in your body.

1. Stronger core and abdominal muscles

The core encompasses much more than your ‘six-pack’. It refers to the deep abdominal, back and pelvic muscles that together stabilise your spine and pelvis. Pilates activates these layers through controlled movements at low speed, targeting precisely the muscles that conventional fitness equipment barely reaches.

2. Better posture

Sitting behind a desk for hours each day puts systematic strain on the postural muscles. Pilates trains the deep back muscles, shoulder stabilisers and neck flexors that keep your spine upright. After a few weeks of regular training, you will notice that you automatically sit and stand straighter, even outside the studio.

3. Greater flexibility and mobility

Pilates exercises are always performed through the full range of motion of a joint. This improves not only muscle length (flexibility), but also control over the joints themselves (mobility). Stiff hips, tight hamstrings or limited shoulder mobility? Pilates addresses these issues structurally.

4. Improved balance (especially for 50+)

One in three people in the Netherlands over the age of 65 falls each year, sometimes with serious consequences. Pilates improves proprioception: the sense of your body in space. By doing exercises on one leg or with your eyes closed, you train your nervous system to respond more quickly to balance disturbances, making it a direct and proven fall prevention tool.

5. Fewer back and neck complaints

Back complaints are the most commonly reported movement-related complaint in the Netherlands Thuisarts.nl. Pilates strengthens the muscles surrounding the spine and reduces the mechanical load on intervertebral discs and facet joints. People with chronic lower back pain report significant pain reduction and better functional mobility on average after eight weeks of pilates.

6. Stress reduction and mental focus

During a pilates class, you are required to be fully present. The combination of controlled breathing and precise movement activates the parasympathetic nervous system, the ‘rest and recovery’ mode of your body MIND Korrelatie. This lowers cortisol levels and produces a calming effect comparable to meditation.

7. Injury prevention in other sports

Runners, tennis players and cyclists who add pilates to their schedule build a stronger, more symmetrical foundation. Because pilates corrects muscular imbalances, such as a weaker gluteus or a dropped hip, the risk of overuse in repetitive sports decreases considerably. Many elite athletes use it explicitly as part of their injury prevention programme.

8. Stronger pelvic floor

The pelvic floor is a group of muscles that supports the bladder, bowels and uterus. This is valuable after childbirth, in cases of mild bladder leakage, or simply as a preventive measure. Both women and men benefit from this.

9. Better breathing and lung capacity

Pilates uses lateral rib breathing: you learn to expand your ribcage sideways rather than breathing shallowly through the chest. This fully activates the diaphragm and improves lung capacity in the longer term. People with shallow breathing patterns or asthma notice this the most.

10. A leaner, longer-looking silhouette

Because pilates builds long, toned muscles rather than volume, your body silhouette changes subtly: you look straighter, more streamlined and leaner. This is the direct result of better posture, greater muscle tone in the right layers and less chronic tension in the shoulder girdle.

11. Bone density and osteoporosis prevention

Load-bearing exercises stimulate the production of bone tissue. Reformer pilates and mat pilates with resistance provide that stimulus, in particular for the spine, hips and wrists. Research shows that consistent pilates can stabilise or slightly increase bone density in postmenopausal women, meaningfully slowing bone loss.

12. Better sleep quality

Regular pilates reduces tension in the nervous system and regulates the production of stress hormones. This makes falling asleep easier and increases the deep sleep phase. People with chronic, stress-related sleep problems report a measurable improvement in sleep efficiency after six to twelve weeks of pilates.

What does science say about pilates?

Pilates now has a solid scientific foundation, with meta-analyses across multiple clinical domains.

Research into chronic lower back pain

Multiple systematic reviews confirm that pilates is effective in treating chronic lower back pain. A meta-analysis combining data from more than 600 participants concluded that pilates was superior to no treatment and comparably effective to conventional physiotherapy in reducing pain and functional limitations. The strongest effects were found in people who trained a minimum of eight weeks, twice per week, a frequency that makes the method achievable for the average person in the Netherlands.

Pilates and mental health

Research into pilates and wellbeing consistently shows positive effects on anxiety complaints, depressive symptoms and perceived stress. The explanation lies in the combination of body awareness, controlled breathing and attentive execution, mechanisms that strongly overlap with mindfulness-based interventions. A study among women with fibromyalgia showed significantly lower scores for fatigue and anxiety after twelve weeks of pilates, with no side effects.

Is pilates good for weight loss and body shape?

Pilates is not a fat-burning machine, but it does help to improve your body composition, provided you also pay attention to your diet.

Calorie expenditure per type of pilates class

Calorie expenditure varies considerably by intensity level:

• Mat pilates (beginners): 150–200 kcal per hour
• Mat pilates (advanced): 250–350 kcal per hour
• Reformer pilates: 300–450 kcal per hour

For comparison: one hour of running burns 500–700 kcal. Pilates is therefore not a full alternative to cardio training when fat loss is the primary goal.

Combining pilates with cardio for fat loss

The smartest strategy is to use pilates as a complement to cardio, not as a replacement. Pilates builds muscle mass, and more muscle mass raises your resting metabolism: your body burns fat more efficiently outside the gym as well. Combine two pilates sessions per week with two to three cardio sessions (running, cycling, swimming) for optimal results in fat loss and body composition. Which gyms in your area offer both pilates and cardio equipment?

How many times per week should you do pilates for results?

Joseph Pilates put it well: “In ten sessions you’ll feel the difference, in twenty you’ll see the difference, and in thirty you’ll have a new body.” But how do you translate that into a concrete weekly schedule?

Beginners: 2 times per week

If you are just starting out, twice per week is the ideal frequency. Your body needs recovery time to integrate new movement patterns. With pilates, quality of execution always takes precedence over quantity. Starting too quickly undermines technique and therefore results.

Advanced: 3–4 times per week

Once you have a good grasp of the basic technique, you will benefit from three to four sessions per week. At this level you can combine mat and reformer classes, or alternate pilates with running or yoga.

When will you see results?

• After 4 weeks: better posture, less muscle tension
• After 8 weeks: visibly stronger core, fewer back complaints
• After 12 weeks: measurable improvement in balance, flexibility and overall wellbeing

Consistency is the key word. Three weeks of intensive training followed by a month’s break yields structurally less than training calmly but regularly.

Who is pilates suitable for (and who less so)?

Pilates during pregnancy

Prenatal pilates is safe for most pregnant women and is even actively recommended, provided the instructor specialises in prenatal training. The focus is on pelvic floor strengthening, postural support as the load changes and conscious breathing. Exercises on the back are modified after the first trimester to avoid restricting blood flow. Always consult your midwife or gynaecologist beforehand.

Pilates for people over 50

For people over fifty, pilates is one of the most recommended forms of training. It improves balance (fall prevention), keeps joints supple, slows bone loss and places little strain on the knees and hips. Many physiotherapists in the Netherlands explicitly integrate pilates principles into their treatment plans for older patients.

When is it better to avoid pilates?

Pilates is less suitable in cases of an acute herniated disc with radiating pain, directly after an operation, or in cases of severe osteoporosis without medical supervision. If in doubt, discuss it first with your GP or physiotherapist. A good instructor will routinely ask about injuries and limitations during the intake, which is a sign of quality to look out for when choosing a studio.

Pilates provision in the Netherlands: what we found in our data

Based on data from more than 180 pilates providers on our platform, a clear picture of the Dutch market emerges.

Average price of a pilates class in the Netherlands (€)

Pilates is noticeably more expensive than a standard group class at a conventional gym:

• Group mat pilates class (gym): €1–€2 per class (included in membership)
• Group mat pilates class (boutique studio): €15–€22 per individual class
• Reformer pilates (studio): €25–€40 per class, or €120–€180 per month with a membership

Gym vs. boutique studio

Large chains such as Basic-Fit and SportCity offer pilates through their group class programme, often included in the basic membership. The classes are accessible and affordable, but the groups are larger, sometimes more than twenty participants, which limits individual correction. Boutique studios work with groups of four to ten people, offer more personal attention and generally have reformer equipment.

In which cities is the most provision available?

Gyms in Amsterdam, gyms in Utrecht, gyms in Rotterdam, gyms in Den Haag and Eindhoven have the densest pilates network. Amsterdam leads the way with more than forty registered studios and independent instructors in our system. Outside the Randstad, provision is growing steadily, but reformer pilates is still relatively scarce there.

How to start pilates today

What do you need?

For mat pilates, all you need is a firm yoga mat. A thickness of 6 mm is ideal for knees and wrists. On YouTube you will find hundreds of free beginner classes from certified instructors, in Dutch and in English. If you want direct guidance and personal correction, a trial class at a studio is the best and most honest start.

Booking a trial class

Many pilates studios in the Netherlands offer a free or heavily reduced trial class, ideal for getting a feel for whether the method and instructor suit you. Through our platform you can find an overview of providers filtered by type (mat or reformer), price range and availability in your area.

Pilates requires no expensive clothing, no special level of fitness and no year of preparation before you notice a difference. Start with two sessions per week, focus on technique over pace, and let the twelve benefits speak for themselves.

Frequently asked questions

What does pilates do to your body after 1 month?

After 1 month of pilates, you will already notice clear changes: your core is stronger, your posture improves and back pain decreases. Most people experience greater body awareness and less muscle tension after 4 weeks (approximately 8–12 sessions). You also become more flexible, particularly in the spine and hips. Significant strength gains or weight loss can only be expected after 2–3 months of consistent training.

Is pilates good for your figure and silhouette?

Yes, pilates improves your silhouette measurably. By activating the deep abdominal and back muscles, you look taller and leaner, even without losing weight. Your waist becomes narrower, your posture straighter and your movements more fluid. Research shows significant improvement in body composition in women after 8 weeks. Pilates sculpts your body but does not build large muscle mass.

Can you lose weight with pilates alone?

With pilates alone, weight loss is limited. An average 60-minute session burns 170–250 calories, less than running or cycling. For weight loss, it is best to combine pilates with cardio training and a calorie deficit in your diet. Pilates does help to maintain muscle mass, which keeps your metabolism on track and supports long-term weight management.

How many times per week should you do pilates for visible results?

2–3 times per week is the sweet spot for visible results. At 2 times per week, you will notice a difference in strength and posture after 6–8 weeks; at 3 times per week that happens sooner, after just 4 weeks. Once per week is not enough for progression: at best you maintain your current level.

Is pilates suitable for beginners and people over 50?

Yes, pilates is ideal for beginners and people over 50. The exercises are adaptable to your level and are always performed at a controlled pace. For people over 50, pilates is particularly valuable: it improves balance, reduces the risk of osteoporosis and relieves joint complaints. Most gyms and pilates studios in the Netherlands offer specific beginner or senior classes, often from €12–15 per class.