Joseph Pilates developed his revolutionary fitness method while interned in a First World War camp on the Isle of Man. Over a century later, Pilates is enjoying a resurgence in popularity worldwide.
Pilates instructor and founder of Reform Wellness Studio, Kasey Lach, explains why the practice has such a dedicated following: “Pilates makes you feel strong, connected, and grounded in your body.”
Its appeal is broad because instructors can modify exercises for people of all fitness levels and mobility. However, some movements have universal benefits. Lach shares three of her favorite Pilates exercises that anyone can do, almost anywhere.
Prone Back Extension
How to do it:
Lie face down with your forehead on the mat and arms by your sides, palms up. Keep legs together and feet gently pointed.
Inhale: Prepare.
Exhale: Engage your core and lift your head and chest slightly, sliding your shoulders away from your ears.
Inhale: Slowly lower your torso and head back to the start.
Modifications:
If you have neck or spinal pain, avoid lifting your head and chest. Instead, tuck your chin gently toward your chest in a “chin nod” to stretch the neck muscles without strain.
Tip:
Keep your head aligned with your spine and maintain abdominal engagement. A slight tilt of the pelvis can protect your lower back.
Benefits:
This exercise strengthens the spinal extensors, which help straighten the spine. It also improves core coordination, shoulder blade stability, and teaches controlled lifting against gravity.
Side Bend
How to do it:
Lie on your side with knees bent at 90 degrees and feet aligned with your torso. Place the top foot in front of the bottom foot for stability. Press your lower hand into the mat beneath your shoulder and lift your torso nearly upright.
Inhale: Straighten both legs and lift your pelvis, creating a straight line from legs to torso. Raise your top arm straight up.
Exhale: Lift your pelvis higher into a side bend and reach your top arm overhead.
Inhale: Lower your pelvis to a straight line and return your arm vertical.
Exhale: Return to the starting position.
Modifications:
For a gentler version, do this on your elbow with both knees bent and touching the ground.
Tip:
Start the movement with your oblique abdominal muscles. Use the side buttock muscles (gluteus medius) to lift the pelvis, while pulling your shoulder blades down and back.
Benefits:
This strengthens the obliques, shoulder stabilizers, lower back muscles, and side glutes. It improves shoulder health, core control, and spinal mobility for bending motions.
Pelvic Curl
How to do it:
Lie on your back with knees bent, feet flat and hip-width apart, and shoulders relaxed.
Inhale: Prepare.
Exhale: Engage your core and curl your pelvis and spine off the mat, one vertebra at a time.
Inhale: Hold at the top with your pelvis tilted back and thighs in line with your torso. Feel a stretch in the hip flexors.
Exhale: Slowly lower your spine back down, one vertebra at a time, until your tailbone touches the mat.
Modifications:
If you have disc issues, avoid deep curling. Instead, keep a neutral spine and move only within a pain-free range.
Tip:
Pull your pubic bone toward your chin to tilt the pelvis deeply and place each vertebra carefully for maximum spinal mobility.
Benefits:
This movement works the muscles that bend the spine forward. It also strengthens deep core muscles, pelvic floor, glutes, and hamstrings. It helps relieve stiffness from long periods of sitting and improves core control.
What is Pilates?
Pilates often gets confused with other exercise forms due to shared elements like controlled, repeated movements. But what sets it apart?
“At its heart, Pilates combines breath, focus, core engagement, control, precision, and flow,” explains Lach. These six principles improve flexibility, mobility, and strength, mainly using bodyweight exercises without equipment.
Each session works the entire body like a symphony of muscles moving with purpose. A strong, stable core helps improve posture, smooth movement, and daily confidence.
Joseph Pilates famously said: “In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you’ll have a whole new body.”
Pilates also supports other sports like running, cycling, and weight training by enhancing movement efficiency, preventing injury, and boosting performance through better core stability and muscle balance.
For beginners or those wanting to improve their routine, Pilates offers a way to reconnect with the body — one mindful breath and movement at a time.
The Value of Guidance and Listening to Your Body
Pilates is adaptable for all fitness levels and can be modified for specific conditions or injuries. Lach emphasizes the importance of working with an experienced instructor and tuning into your body.
“Listening to your body means moving intentionally and adjusting as needed,” she says. This approach is vital when managing health issues or injuries, where improper movement can cause harm.
