Is Pilates Good for Posture?

Raise your hand if your parents told you not to slouch. This is great advice, but our parents rarely explained why hunching over our phones or laptops was harmful – all we heard was that it wasn’t allowed. 

The importance of good posture cannot be underestimated: it can help reduce back pain, prevent injuries, especially during physical training, improve digestion, and simply make you look and feel better. Good posture allows you to move better and more safely which is particularly important when you’re adding weight to the mix. 

Pilates – the whole-body practice that consists of a series of exercises that can work to improve flexibility, core strength, and mobility – is an excellent choice for improving posture. 

Is Pilates good for posture? is the main question we’re going to cover today. Upon delving into this topic we’ll also find the answers to the following questions: 

• Is yoga or Pilates better for posture?
• What workout is best for posture?
• How long does it take to correct posture with Pilates?
• What 7 simple Pilates exercises can you do at home in between your daily chores?

Can Pilates Help with Bad Posture?

People want to know how to fix their posture and honestly speaking, many activities involve using a term called “confident” posture. 

However, the impact of Pilates is fundamental and has proven its positive effects on posture in different studies. 

Before delving into the research we must explore how Pilates deals with bad posture. Overall, it works this way: Pilates movements engage the deep core muscles – the abdominals, back, and pelvic floor – which enables you to relax your shoulders and neck and reduces pressure on your legs, hips, and feet, thereby improving your posture.

Now, let’s jump right to the studies that highlight the benefits of Pilates on posture. 

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A 2024 systematic review on the effects of Pilates exercises on spine deformities and posture showed the efficacy of Pilates in correcting spinal deformities and posture, in addition to enhancing life quality, pain relief, function, and fitness (1).

An additional non-randomized controlled study on children from 2022 highlighted that Pilates offers positive effects on physical fitness parameters and postural evaluation in preschool children (2). What does this mean to us? It uncovers the compatibility of Pilates with all ages and fitness abilities. 

No wonder Pilates is so trendy – everyone can enjoy it. It’s important to remember one thing – the actual initial purpose of Pilates was to improve the physical condition of World War I veterans by providing them with rehabilitation in the form of Pilates exercises (3). Joseph Pilates created his training regimen with the aim of promoting posture and balance, making the body more flexible and mobile for other daily movements. 

Is Yoga or Pilates Better for Posture?

Is yoga or Pilates better for posture? The answer is both. 

Whether you’re moving slowly from one pose to another, or prefer to hold one pose for longer, both yoga and Pilates maintain full-body alignment throughout every movement. 

With different poses and exercises, your back is straight, your legs and neck are supported, and your knees are either straight or slightly bent but not locked. 

While standing, sitting, or lying and performing a series of stretches and poses, your posture improves and it can happen with both yoga and Pilates sessions (3).

Yoga and Pilates have proven to be effective for posture and as intervention strategies that help individuals change their behaviors toward their health (4).

One comparative study found Pilates to be more powerful for quality of life, balance, and confidence compared to yoga training (5). 

However, Pilates and yoga are both great methods for boosting your physical and mental health, particularly posture. So, feel free to either incorporate both of these strategies or choose something that is suitable to your preferences. 

Read more: Static Balance Exercises: What Are They? Benefits, Examples & More

What Workout Is Best for Posture?

The best Pilates workout for your posture can involve movements that are either performed using special machines such as a reformer or equipment-free exercises that are done on a mat. 

As mentioned at the start of the article, we’re going to reveal 7 Pilates moves that will strengthen your upper-body muscles. Remember, a strong core is essential for keeping you stable and upright as you move. 

1. Seated side stretch
2. Toe taps
3. Hip dips
4. One hundred
5. Plank leg lift
6. Upper-back extension
7. Leg pull front

Seated Side Stretch

This is how you do it:

• Sit crossed-legged on the floor or on a yoga mat. 
• Extend your arm out to the side and up toward the ceiling to elongate your back. Put your other hand onto the floor, taking a side stretch.
• Inhale and slowly return to the center, then repeat by stretching to the other side with the other hand.
• Ensure your sit bones don’t come off the floor – keep them grounded. 

Toe Taps

This is how you do it:

• Lie on your back with your feet on the floor and your arms at your sides. Keep your back flat on the floor.
• Bring your knees up to a 90-degree angle. 
• Slowly bring your feet down to tap the floor with your toes. Reverse the movement to return to the starting position. This is one rep.

Hip Dips

This is how you do it:

• Get in a side plank position with your left hand directly underneath your left shoulder and your right foot stacked on top of the left. 
• Slowly dip your hips down toward the ground and then lift them back up.
• Repeat 10 times before switching to the right side.

One Hundred

This is how you do it:

• Lie face up on your mat.
• Lift both legs toward the ceiling and lower them halfway so they’re at a 45-degree angle from the ground.
• Curl your head up and reach your arms long alongside your body with your palms down.
• Pump your arms up and down as you inhale for five counts and exhale for five counts.
• Repeat the breathing pattern 8-10 times while performing an exercise.

Plank Leg Lift

This is how you do it:

• Start in a high plank position with your elbows extended and your hands stacked under your shoulders.
• Lift one leg off the floor as high as you can but not past shoulder height and then lift the other leg. Keep alternating your legs throughout the exercise. 
• Keep your core, butt, and quads engaged. Avoid arching your back. 

Upper-Back Extension

This is how you do it:

• Lie on your stomach, holding your arms by the sides of your legs. 
• Engage your abs and glutes, keeping the tops of your feet flat on the floor.
• Lift your head and chest, extending your upper back, and slide your arms down your legs slowly. Pause, then slowly lower back down to the floor.
• Keep your chin tucked in. Feel comfortable with slight pressure in your lower back and a small pressing of your pubic bone into the floor.

Leg Pull Front

This is how you do it:

• Sit on the floor and extend your legs out in front of you. 
• Press your palms into the floor and lift your tailbone to create an inverted plank, keeping your legs and torso in a straight line.
• Stack your feet together, keeping your head in line with the rest of your body. Avoid dropping your neck or head or sinking into your shoulders.
• Raise one leg to hip height and lower it to the starting position.
• Repeat on the other side.

Read more: Proper Sitting Posture: The Key To A Healthy Back

How Long Does it Take to Correct Your Posture with Pilates?

There’s no specific time during which a person can improve their posture after doing Pilates. It’s important to add that relying only on Pilates to achieve your posture-promoting goals isn’t the best idea. 

You need to change your daily routine and shift from sedentary activities to more invigorating movements. 

Therefore, if you commit to Pilates and do it at least three times a week, integrate other types of training, such as cardio or resistance workouts, and spend less time on your phone or watching TV, you may see changes in your posture in the first 6 to 12 weeks (6).

Your proper sitting posture will also matter here, particularly if most of your work is done on a computer or laptop. 

Take breaks from your work if possible and walk around your room or office for at least 5 minutes. This will benefit your posture and boost your performance, according to a study (8).

The key to proper posture is in healthy habits and consistency. Your discipline is essential at this point and once Pilates turns from necessity into a typical routine, your chances of improving your posture will increase. 

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What Is the Best Way to Start Pilates?

Pilates newbies will certainly get more benefit from real-life lessons with professional instructors. Mat Pilates is a beginner-friendly introduction to this beneficial training.
Later, after gaining more experience, they may switch to machine exercises, for example reformer Pilates, which is executed on the special reformer. However, Pilates is so versatile and simple that it doesn’t necessarily require this equipment. 

Unfortunately, not all individuals can spare additional time and money for live Pilates sessions. This doesn’t matter, as Pilates can fit your home practices easily. All you need to do is:

1. Create a plan for your weekly Pilates sessions 
2. Find well-fitting shoes 
3. Get a yoga mat
4. Buy comfortable and breathable clothing

Pulling off a plan will help you be emotionally prepared and excited for the training. Comfortable shoes and clothing allow you to move in the full range of motion and enable your body to breathe through the high-quality fabrics.

Frequently Asked Questions

• Does Pilates straighten the spine?

Pilates is a low-impact activity that has proven its posture-promoting effects. As referenced in the study 2024, Pilates can correct spinal deformities and posture. It can also improve life quality, overall function, and fitness. However, more research is required to validate its efficacy (1).

However, Pilates is still a great tool for improving posture, flexibility, and mobility. Implementing Pilates into your weekly routine along with resistance training and cardio activities can make amazing changes to both your physical and mental health. 

• Is Pilates more effective than the gym?

That depends on your overall goals. Typically, people who want to improve their posture and flexibility join Pilates clubs or do home Pilates exercises. 

Others may aspire to shed a few pounds and in this case, more vigorous training coupled with cardio would be beneficial. However, Pilates is so effective that it can be done as a complement to other workouts, including gym training. 

Finally, Pilates and the gym are both effective for your physique and mental well-being as increased daily movement is something that is essential for your body. Feel free to enjoy Pilates and gym sessions and find what works best for you. 

• Is it okay to do Pilates every day?

For the most part, doing Pilates daily is fine. It’s all about the intensity of your Pilates exercises and the speed at which you complete them. Rest is incredibly important regardless of the form of exercise you choose. What matters most is how your body feels: if you have time and energy for the daily practices, go for it. If you can spare only three days for Pilates, then that’s also great! Just make sure this low-impact activity becomes an integral part of your life if you hope to improve your overall posture and mobility.
This means discipline, planning, and consistency will all combine to get you the results you desire. 

• Is Pilates enough exercise?

Pilates may be enough exercise for those who want to develop better posture and flexibility. However, it may not be enough for gaining muscle strength or shaping up. 

Therefore, it’s a good idea to combine Pilates with more vigorous workouts and a proper diet. Workouts don’t necessarily need to be performed at the gym. You can utilize activities you find enjoyable, such as bicycle riding, running, dancing, playing soccer, or swimming. What matters most with any form of exercise is consistency so you can see overall improvements. 

The Bottom Line

Is Pilates good for posture? This article has confirmed once again that Pilates is a perfect workout strategy for all fitness levels and ages. Most importantly, it improves posture and can also work to boost overall quality of life, making people more flexible and mobile. 

Yoga and Pilates are excellent ways to build better posture. Integrating either of them or both of them can make positive changes to your body.

Today you’ve learned about 7 Pilates moves that are suitable for home workouts. Consistent Pilates training together with an active lifestyle can improve your posture within 6 to 12 weeks.