There are several types of Pilates to choose from, and picking the right one can make your first class feel less overwhelming. The most common Pilates styles are classical, mat, contemporary, and reformer. Other Pilates forms, like STOTT, Winsor, clinical, and wall Pilates, also exist. Each style differs in equipment, intensity, and focus, so there’s a good fit for most people.
Pilates has come a long way since Joseph Pilates introduced his method in the early 20th century. What began as a structured movement system for building strength and improving posture is now one of the most popular low-impact approaches to fitness. Today, different kinds of Pilates are practiced in studios, gyms, living rooms, and clinics worldwide.
If you’re booking your first class, you’ve probably noticed that “Pilates” isn’t just one thing. Mat, reformer, classical, clinical—what does it all mean, and where do you start?
This article breaks down the main types of Pilates clearly and without jargon. You’ll learn what each style involves, what Pilates equipment is used, and which option might suit your goals best. Whether you prefer quiet mat work at home or a reformer machine at a studio, this guide is for you.
Always consult your physician before starting any new fitness program, especially if you have any pre-existing joint, muscle, or back-related concerns.
There are seven widely recognized different kinds of Pilates, plus one newer style—wall Pilates—that has grown quickly in recent years. Knowing each one helps you decide which class to book and what to expect.
Different Pilates methods share a common foundation: controlled movement, breathwork, and core engagement. They differ in the Pilates equipment they use, how intense the sessions are, and who they suit best. Pilates forms range from equipment-free mat work to spring-loaded reformer sessions.
Here’s a quick overview of all eight Pilates styles, followed by more detail on each:
| Style | Equipment | Difficulty | Primary Focus |
|---|---|---|---|
| Classical | Mat and apparatus (Reformer, Cadillac, Wunda Chair, Barrel) | Intermediate–Advanced | Traditional technique and full-body conditioning |
| Mat | Mat only | Beginner–Intermediate | Core strength and flexibility |
| Contemporary | Mat and various props | Beginner–Advanced | Evolving technique, modern movement principles |
| Reformer | Reformer machine | Intermediate–Advanced | Full-body resistance work, posture, and coordination |
| Clinical | Specialized equipment, guided by a physiotherapist | All levels (individualized) | Structured movement under professional guidance |
| STOTT | Mat, Reformer, props (foam roller, BOSU ball) | Beginner–Advanced | Natural alignment and joint stability |
| Winsor | Mat | Beginner–Intermediate | Dynamic movement, active breathing, and toning |
| Wall | Wall (no other equipment needed) | Beginner | Core engagement, balance, and posture at home |
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Also called traditional Pilates, this is the original method developed by Joseph Pilates. Classical Pilates follows the original sequence of exercises and the techniques he taught.
Sessions combine mat work with apparatus-based movements, using equipment like the Reformer, Cadillac, Wunda Chair, and Barrel. If you love structure and want to learn Pilates in its most traditional form, it’s a great place to start.
Mat Pilates is one of the most beginner-friendly Pilates forms you’ll come across. All you need is a mat. There’s no specialized machinery involved, which makes it simple to start and flexible for home practice. You can follow a class online or in a studio without worrying about equipment costs.
This style emphasizes core strength and flexibility. It uses the same foundational movement principles as classical Pilates, just without the apparatus. One study found that mat exercises may help with ongoing lower back discomfort (1), while other research suggests equipment-based options may offer a more structured approach for those who prefer extra support during movement (2).
If you want to build Pilates exercises at home into your routine, mat Pilates is the most practical starting point.
Contemporary Pilates builds on the original principles of classical Pilates with insights from fields like physiotherapy, biomechanics, and movement research. This makes it one of the more flexible and evolving different Pilates methods available today (3).
Because each instructor brings their own area of expertise, contemporary Pilates classes can look quite different from studio to studio. That variety is part of the appeal—this style adapts to a wide range of goals and fitness levels.
The reformer machine is the image most people associate with Pilates. It has a sliding carriage, a bed-like frame, and a system of springs that provide resistance. Pilates exercises on reformer equipment tend to be more demanding than mat-only sessions, so this style often suits those who already have some Pilates experience.
Reformer Pilates is widely recognized for supporting posture, coordination, and full-body strength. The spring-based resistance challenges your muscles in a way mat work alone doesn’t, and the moving parts require steady focus and control throughout each session (4).
You won’t find clinical Pilates at every studio. This variation is offered under the guidance of a qualified physiotherapist and is customized to the individual. Each session is unique and built around a person’s specific movement goals and physical condition.
Classes are typically one-on-one and take place in a clinical or specialist setting. This is also the style most likely to be offered to people who are pregnant or recently gave birth (5).
If you are pregnant or recently gave birth, please obtain medical clearance from your healthcare provider before participating in any physical recovery program.
Read more: Does Wall Pilates Work? Discover Why Wall Pilates is the New FitTok Hype
STOTT Pilates is a more structured, modern take on classical Pilates. Proponents suggest this style focuses on supporting the natural alignment of the back and the muscles around the joints (6). Rather than flattening the back, STOTT movements work with the body’s natural curves.
Props like foam rollers, stability balls, and BOSU balls are often used to support alignment and balance. It’s a popular option in physical therapy-adjacent settings, though it’s also taught in standard studios.
Popularized by instructor Mari Winsor, this fast-paced style combines classic Pilates movements with specific breathing techniques in a dynamic 20-minute routine. It emphasizes active engagement and appeals to people who want a time-efficient option that keeps the body moving.
Wall Pilates is one of the newest and fastest-growing Pilates forms. It uses a wall for support and resistance instead of machinery, making it one of the most practical Pilates exercises at home. The wall helps you stay aligned and guides your range of motion. It draws on mat-based principles and is especially beginner-friendly.
Breathing is one of the core principles of Pilates. There are 3 main breathing techniques, or Pilates techniques, commonly taught in the practice:
These breathing patterns connect closely to the 6 principles of Pilates: breathing, concentration, control, flow, center, and precision. Together, they shape how Pilates is practiced across different styles (7).
Learning how to breathe during Pilates can make exercises feel more organized and easier to follow. It can also help you slow down, stay focused, and get more out of each movement. Research suggests that breathing in Pilates techniques may support the activation of trunk muscles, which plays a role in overall body control during movement (8).
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A common assumption is that Pilates is all about core work. Core engagement is central to the practice, but beginner Pilates exercises can target your whole body—upper and lower included.
What you do depends on the style you choose and whether you work with equipment or on a mat. Either way, Pilates exercises for beginners are typically low-impact, controlled, and easy to scale to your fitness level.
Here are some common beginner-level mat moves, organized by area:
Lower body exercises (mat-based):
Upper body and core exercises (mat-based):
Here’s a beginner exercise progression table to show how each move fits into a first practice:
| Exercise | Starting Style | Modification | Target Area |
|---|---|---|---|
| Single Leg Bridges | Mat | Keep both feet on the floor until strength builds | Glutes and lower back muscles |
| Planks | Mat or Wall | Start with knees on the floor or hands against a wall | Core and shoulders |
| The Hundred | Mat | Keep knees bent and feet on the floor | Deep core muscles |
| Roll-Ups | Mat | Bend the knees and use the arms to assist | Core and back muscles |
| Push-Ups | Mat or Wall | Wall push-ups are a gentler starting point | Chest, shoulders, and triceps |
| Scissor Kicks | Mat | Reduce leg height and slow the tempo | Core and hip flexors |
If you’re working with a reformer or other Pilates equipment, your instructor will guide you through the movements for that apparatus. Don’t be afraid to ask for modifications—good instructors expect and welcome those conversations.
Read more: 6 Wall Pilates Ab Workout Exercises You Should Include In Your Routine
Pilates is broadly beginner-friendly and adapts to many different people and fitness levels. Still, there are situations where it makes sense to check in with a healthcare professional first.
You may want to speak with a doctor before starting if you:
For older adults or those with balance and mobility concerns, please consult a healthcare professional to adapt exercises to your individual needs safely.
Pilates exercises for seniors can be a gentle, low-impact movement option—but modifications matter. A qualified instructor or physiotherapist can help identify the right starting point and adjust movements to suit individual needs. The goal is always movement that feels manageable, not forced.
There are roughly 7 to 8 types of Pilates, depending on how you count them. The four most widely taught styles are classical, mat, contemporary, and reformer Pilates. Less common styles include clinical, STOTT, Winsor, and the newer wall Pilates variation.
Any Pilates style that adds resistance—such as reformer or classical apparatus work—tends to be more demanding and may complement a body weight management routine when paired with a balanced diet. One review found that regular Pilates participation may be associated with changes in body composition over time (9). That said, no single style guarantees specific results, and consistent practice in any format can help.
No single style is objectively better than the others—it comes down to your goals, preferences, and what’s available to you. If you’re just starting out, mat or wall Pilates are both practical, beginner-friendly options. If you prefer a more structured or equipment-based experience, reformer or classical Pilates may appeal more. The best type is the one you’ll actually enjoy and stick with.
Pilates can be a good low-impact movement option for older adults, particularly mat and wall variations that don’t require complex Pilates equipment (10). Pilates exercises for seniors should always include appropriate modifications, and a conversation with a healthcare professional is a good first step—especially if there are any existing mobility or balance concerns.
Very little, if you’re starting with mat or wall Pilates. A good-quality mat is the main requirement, plus a wall for wall Pilates. Some mat routines add light hand weights, resistance bands, or a foam roller, but these are optional for beginners. Reformer machines and other classical apparatus need either a studio visit or a significant home investment, so most people start with mat work first.
The most common types of Pilates—mat, reformer, contemporary, and classical—are a great place to start when you’re choosing which class to book. Beyond those, styles like wall, STOTT, Winsor, and clinical Pilates offer more specialized options for different goals and settings.
Whatever style you choose, breathing is central to the practice. Learning the three types of breathing in Pilates early will help you get more out of every session. The Pilates exercises benefits are wide-ranging, and with so many different Pilates methods to explore, there’s a style to fit most schedules, budgets, and experience levels.
Start with what feels manageable, give yourself time to learn the foundations, and let your preferences guide you from there.
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