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:
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? 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
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.
This is how you do it:
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Read more: Proper Sitting Posture: The Key To A Healthy Back
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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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:
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.
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. 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. 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. 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. Frequently Asked Questions
Does Pilates straighten the spine?
Is Pilates more effective than the gym?
Is it okay to do Pilates every day?
This means discipline, planning, and consistency will all combine to get you the results you desire. Is Pilates enough exercise?
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.
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