What does Pilates do to your body?

Jane Arlow • April 9, 2021

“The man who uses intelligence with respect to his diet, his sleeping habits, and who exercises properly, is beyond any question of doubt taking the very best preventative medicines provided so freely and abundantly by nature.”- Joseph Pilates.

We all know that a good diet, hydration, enough sleep, and regular exercise are necessary to maintain good health.

So, if you were going to pick an exercise modality, why pick Pilates? Well, the emphasis is on performing the exercises properly. You'll find that as you gain greater awareness of your body and how it moves in your Pilates classes, you'll start to bring that in to your every day movement.

Our movement focus in Pilates therefore helps us to enjoy health, strength, flexibility and balance.

Here are just a few of the things that you will experience happening to your body:

Pilates improves your posture, alignment and balance!

You'll learn how to distribute your weight evenly through stabilisation of your spine and the strengthening and toning of the core muscles of your body (your abs, lower back, hips, and buttocks). This brings balanced muscular strength to both sides of your body.

You'll improve your balance as every Pilates exercise has some element of maintaining balance as you centre.

Pilates improves your awareness, focus and attention.

Pilates is a mind-body endeavour...in that we use the mind to control the body. This means that you'll experience an increased focus, attention and awareness of your body, mind and breathing. This helps you to be present in the moment and to switch off the inner chatter. This, in turn, reduces stress and anxiety.

You will become aware of how you move and be mindful of movement that may cause unnecessary injury.

Pilates encourages you to breathe better.

The last year has been stressful for all of us. And many of us are finding that our breath is quicker and more shallow (which in turn increases stress levels).

When we breathe in Pilates, we often breathe deeply, filling the lungs and expanding the rib cage. This improves lung capacity and circulation. Exhaling deeply also reduces tension by activating the parasympathetic nervous system. In addition, in Stretch, we often use a deep lateral Pilates breath pattern to increase the release across the back and neck. Want to try it? Book in to a class for free here.

Pilates improves your flexibility and strength.

We don't hold poses in Pilates, like we do in yoga...but your flexibility will increase. This is because we work actively through our full range of motion. This means that in any one exercise, we're working both strength and flexibility.

You'll find Increased muscle strength and tone, particularly of your abdominal muscles, lower back and hips (aka, your "core" or "powerhouse"). As we strengthen these muscles, we support the body's most unstable joints - the shoulder girdle, the pelvic area and the spine.

Pilates is great for rehabilitation and prevention of back pain.

As improve our "core strength", we're improving the stability of shoulders, pelvis and spine and this, along with our increased body awareness and improved balance, makes us less likely to injure ourselves.

If we already have injuries, Pilates is fantastic for rehabilitation being low impact and focused on regaining strength, range of movement, coordination and balance.

Many people also find that the body-lengthening movements of Pilates assist to decompress the spine. If, like me, you’re sitting hunched over a desk, a Pilates session at the end of the day comes as a huge relief! Since Pilates also improves hip stability and glute strength, this also supports your back.

“It is only through perfect balance of mind and body that humans can appreciate genuine normal health”- Joseph Pilates.

If you’re looking for an exercise class that will give you all the benefits and improvements of good health and perfect balance of mind and body, I encourage you to make Pilates a way of life or at least a part of your regular exercise regime! Why not book your free Release Your Body Pilates Taster class today?

< Older Post

Newer Post >

3 Foods to add for better immunity this autumn

By Jane Arlow • October 13, 2025

Because no one wants the lurgy!

3 Surprising things that help build more muscle

By Jane Arlow • October 13, 2025

And the first one's a doozie!

Breast cancer - know your risks

By Jane Arlow • October 13, 2025

October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for. If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer. And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time. Don't skip your mammogram I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go. (And don't skip your smear test either!!!) Know your risk factors 1 in 7 women will get breast cancer in their lifetime. Here are some of the risk factors: - Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor. - Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it). - Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram. - Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity. - Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it. What happens if you get a diagnosis of breast cancer? I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman. I do know that for all of us, it was a really scary time. You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful. Keep moving after your diagnosis, during and after treatment The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible. Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema. Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week. Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week. I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot. Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them. One last piece of advice someone else gave me... When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them! So, what are you still doing reading this? Go off and give yourself a fondle!