Benefits Of Pilates For Women: 10 Physical And Mental Advantages Of This Workout

From world-renowned celebrities to popular online influencers, your neighbor across the hall, and perhaps even your childhood best friend, millions are locked into the Pilates movement.

Pilates is a system of exercise that focuses on:

• Controlled movement
• Stretching
• Breathing (1). 

Designed in the early 1920s by Joseph Pilates to help rehabilitate soldiers (2), the exercise is now used today for both fitness and rehabilitation purposes.

If you’re a woman considering signing up for classes, here are some benefits of Pilates for women that may convince you to give this workout a try:

What Are The Main Benefits Of Pilates For Women?

The 10 benefits of Pilates for women include:

1. Better posture
2. Improved flexibility
3. Better pain management
4. Improved body awareness
5. Better stress management
6. Better overall mental health
7. Improved sports performance
8. Better cardiorespiratory fitness
9. Improved balance and coordination
10. Improved core strength and function

What Does Pilates Do To The Female Body?

As seen in the section above, Pilates offers numerous incredible benefits for women. 

Let’s break down each point to help you better understand what to expect once you start this fitness routine:

• Better Posture

According to women’s studies on aging and posture, researchers have found that aging is one of the most common reasons cited for deterioration in human postural stability (3, 4). 

The worse your posture gets, the higher the risk of issues such as back pain, poor balance, headaches, and breathing difficulties.

Luckily, Pilates can help reduce and improve bad posture.

In a study published in 2016: 

Researchers enrolled 37 healthy adults in a 10-week, 16-session Pilates program. 

After the study period, the researchers noticed a statistically significant difference in the postures of the study participants, leading them to conclude that Pilates can improve postural alignment in healthy adults (5).

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In another study published in late 2022:

The researchers stated that greater training volumes, including longer durations and more sessions, of this exercise increased the benefits of Pilates in improving posture in older adults (6).

When it comes to the benefits of Pilates for women over 40, this could be a main draw. 

For this demographic of women, working on improving their posture now could save them from a multitude of problems in their 50s and 60s.

To find out more about the benefits of Pilates for older women, check out this article for a deep dive.

It is also important to note that this benefit of better posture isn’t just for healthy adults. 

According to a study review published in 2024:

Researchers stated that anyone with spinal deformities can rehabilitate themselves using this exercise to improve their posture. 

While we need more research to confirm these claims, it is a ray of hope for those who suffer from these conditions (7).

• Improved Core Strength, Stability, And Function

Many women who choose Pilates believe that the workout could help give them a flat stomach. 

However, just doing Pilates cannot give you a flat stomach.

If you want a strong core, the muscles located under abdominal fat, then Pilates is a great workout to do. 

A stronger core:

• Reduces the risk of back pain
• Makes day-to-day activities easier
• Improves your athletic performance
• Improves balance, and more (8).

2020

Pregnancy can separate a woman’s core muscles due to stretching and increased pressure as the baby develops and grows in the uterus. According to a 2020 study, a Pilates program can help correct and rehabilitate this issue.

In the study, researchers recruited 52 women who were 6 months postpartum and divided them into two groups: 

1. One group did Pilates.
2. The other did conventional exercises.

Both groups exercised for 4 weeks.

At the end of the study, researchers noted that while both groups of women showed improvements, the difference between the Pilates and conventional exercise groups was significant, with the Pilates group showing the most improvements.

They stated that Pilates increased the strength and endurance of core muscles in postpartum women, while also improving their cardiorespiratory fitness and decreasing girth measurements (9).

2021

In this study, researchers found that an 8-week Pilates-based core stability training not only improved the core stability of patients with multiple sclerosis but also enhanced their strength, postural control, physical capacity, and fatigue (10).

2024

In this study, researchers compared the functional movements and core muscle activation in both experienced and beginner female Pilates practitioners. 

They found that they experienced superior functional movement abilities and greater core muscle activation as compared to novice practitioners, particularly in the external obliques (11). This comparison suggests that the more women engage in Pilates, the better their core stability and strength will be.

• Improved Flexibility

Increased flexibility has several benefits, including a reduced risk of injury, improved physical performance and overall functioning, relief from lower back pain, better posture, and more (12, 13). 

Several studies have shown that Pilates, regardless of intensity or experience level, can help increase flexibility (14, 15).

Read more: 3 Examples Of Wall Pilates Exercises And Their Benefits

• Better Pain Management

If you or someone in your life suffers from chronic back pain or pain caused by musculoskeletal disorders, Pilates may be a good alternative or complementary treatment to look into.

A 2023 meta-analysis published in the International Journal of Environmental Research and Public Health:

Stated that this exercise may have a positive effect on pain relief and the improvement of functional disorders in chronic low back pain (16).

Another study, published a few months later in the same year:

Confirmed that Pilates workouts improve core muscle strength and thickness, which could relieve pain in those individuals with chronic low back pain (17).

In a recent review published in late 2024:

Researchers stated that Pilates has produced excellent results in treating back, neck, and joint pain associated with rheumatic diseases. 

These results indicated to them that Pilates has a beneficial effect on the rehabilitation process, sometimes exceeding the impact of traditional physiotherapy (18).

But always remember that each injury is unique, and it’s crucial to consult with a medical professional before starting any exercise program. 

• Improved Balance And Coordination

In older adults, improved balance helps prevent and reduce the risk of falls, which in turn can reduce the risk of fractures and improve quality of life (19). 

In other demographics, better balance and coordination help enhance daily activities and improve athletic performance, making you a better athlete (20).

Research on both young and older women has shown that Pilates contributes to improving balance and coordination (21, 22)

• Improved Sports Performance

Whether you’re an athlete or someone looking to improve at any sport, increasing your sports performance means gaining more:

• Endurance
• Strength
• Speed
• Agility

All of which ultimately lead to a fulfilling and successful athletic experience.

Studies on the effects of Pilates exercises on athletes show: 

They improve the factors mentioned above but also enhance VO2 max levels, coordination, mental focus, and technical skills, making them better players (23, 24, 25).

• Better Stress Management

Experts have linked increased stress levels to several illnesses, including:

• More painful periods
• Reduced sperm production
• Absent or irregular menstrual cycles in women and girls
• Increased risk of anxiety, hypertension, heart attack, or stroke, digestive issues, and sleep problems in all demographics (26)

If you struggle with stress, as many of us do, doing Pilates, either enrolling in a class or doing mat/wall Pilates at home, could help with stress management (27, 28)

• Better Overall Mental Health

Stress is not the only mental health concern that Pilates could help reduce the risk of or manage. Studies show that this exercise can help with other issues like anxiety and depressive symptoms (29). 

Pilates can improve cognitive function and could also help pregnant women overcome the fear of childbirth (30, 31).

If you’re curious about learning more about the benefits of Pilates for mental health, this article goes into deeper detail.

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• Improved Sleep In Younger Women

Research and experts state that a lack of enough sleep (at least 7-9 hours a night) could lead to an increased risk of hypertension, diabetes, reduced cognitive function, obesity, mood swings, depression, heart attack, and stroke, as well as lowered immunity (32, 33). 

In adolescent girls, this exercise improved sleep duration, sleep latency, and overall sleep quality (34).

• Better Cardiorespiratory Fitness

Also known as cardiorespiratory endurance, refers to the ability of your circulatory and respiratory systems to deliver oxygen to your muscles during sustained physical activity efficiently.

Better cardiorespiratory fitness means increased lung capacity and stamina. 

This improvement can also lead to:

• Reduced risk of heart disease
• Improved blood pressure
• Lower cholesterol levels

Researchers suggest that Pilates may help improve cardiorespiratory endurance, but more data is needed on the matter (35, 36).

Can Pilates Change Your Body Shape?

Yes, it can. Pilates may primarily focus on core, balance, and flexibility, but it still works your muscles. This muscle strengthening can lead to a more toned appearance, thus helping change your body shape.

However, it is essential to note that Pilates alone may not be enough to help you see drastic changes in regards to muscle hypertrophy or fat loss.

What Are The Main Benefits Of Pilates For Women’s Weight Loss?

Contrary to most online opinions, Pilates is not the best option for weight loss, especially if you are looking for drastic changes. 

Here’s the thing: if you’re living a sedentary lifestyle, doing Pilates is better than nothing and can lead to some weight loss results.

After all, Pilates is a form of exercise, and all movement leads to calorie burning and weight loss when combined with a balanced diet.

However, this workout is low-impact and thus does not burn as many calories as either cardio or weight training exercises.

To achieve the benefits of Pilates for weight loss, it may take longer to see significant results. However, combining Pilates with proper nutrition, as well as cardio and strength training, would yield faster and more substantial results.

Read more: Is Pilates at Home Effective? Is It Possible to Get Toned with It?

How Often Should Women Do Pilates?

It depends on your preference – what matters most is remembering to incorporate rest days at least once or twice a week. If you do Pilates exercises on your own, you can do them 3-5 times a week.

If you include them in a weekly routine alongside other workouts, you can do them once or twice a week, depending on your needs and the structure of your workout routine.

What matters most with any form of exercise is staying consistent and finding something you enjoy so that you can do it regularly. 

How Long Will It Take To See Results From Pilates?

It takes an average of 4-6 weeks of consistent training, enough rest, and proper nutrition to start seeing the initial results of any workout plan.

Frequently Asked Questions

• Does Pilates make you tighter?

Consistent Pilates can help strengthen and tone muscles in specific areas, as long as you pair the workouts with a healthy diet.

• Does Pilates slim your body?

As mentioned above, Pilates is unlikely to lead to significant fat loss, which can help slim down your body. Thus, if you are heavier, use Pilates to improve flexibility and balance, and rely on a calorie-deficient diet, cardio, and strength training workouts for fat and weight loss.

• What is the best age for Pilates?

Pilates does not have an age limit – anyone can do it. Simply ask your instructor to tailor the exercises to your strength and flexibility levels.

• Is Pilates big girl friendly?

Yes, it is. If you consider yourself a “big girl” or plus-sized, do not feel intimidated about signing up for a physical or online class. All exercises, Pilates included, can be modified. If something feels too hard/too advanced, ask your instructor for easier variations.

• Are there benefits of Pilates once a week?

Yes, there are. As previously mentioned, this workout can help improve core strength, flexibility, and balance. Doing a class once a week can help improve these factors over time.

The Bottom Line

From the above list, you can see that there are multiple benefits of Pilates for women. 

If you’ve been on the fence debating whether to start classes, we hope we’ve convinced you to take a chance on this workout.

Note that if you cannot afford to pay for a class at a studio, multiple online sources can offer guidance for free or at a fraction of the studio’s price. 

If you do take this route, ensure it comes from a reputable source with certified instructors. Ultimately, the goal is to find what works best for you and start today!