When you step into a fitness studio, you face countless exercise options.
From high-intensity interval training to weightlifting, yoga to swimming, each modality promises unique benefits. But what makes Pilates different and unique from other exercises?
Pilates offers a unique approach to movement that emphasizes precision, control, and the integration of mind and body.
Unlike many forms of exercise that focus primarily on cardiovascular fitness or muscle building, Pilates develops what its founder, Joseph Pilates, called “complete coordination of body, mind, and spirit.”
This holistic approach can transform how you move and think about movement itself.
Ahead, we get into more detail about what makes Pilates different, helping you make informed decisions about your exercise routine.
Pilates stands apart from other forms of exercise through 6 distinctive qualities that create a unique movement experience.
These characteristics work synergistically to deliver benefits that may be difficult to achieve with other single-exercise modalities.
Unlike exercises that treat the body as separate parts to be worked on individually, Pilates emphasizes complete coordination between your mind and body.
Joseph Pilates described this as gaining “mastery of your mind over the complete control of your body.” This integration means every movement requires conscious thought and deliberate control (1).
During a Pilates session, you’re not simply going through the motions.
Each exercise demands mental focus to maintain proper alignment, control your breathing, and execute movements with precision. This cognitive engagement can activate neural pathways that remain dormant during more automatic forms of exercise, potentially enhancing both physical and mental performance.
While many exercises work the core as a secondary benefit, Pilates makes core strength and stability central to every movement.
The “powerhouse” (encompassing your abdominals, lower back, hips, and glutes) serves as the foundation for all Pilates exercises (2).
This core-centric approach can improve your posture, reduce back pain, and enhance overall movement quality (3). Research suggests that exercises emphasizing core stability may be particularly beneficial for individuals with chronic lower back pain, making Pilates a valuable option for both fitness and rehabilitation (4, 5).
Many popular exercise forms prioritize high intensity, maximum repetitions, or heavy weights. Pilates takes a different approach, emphasizing quality over quantity. Each movement requires meticulous attention to form, alignment, and control (6).
This precision-focused methodology can help you develop better body awareness and movement patterns (6). By performing fewer repetitions with perfect form, you may achieve more effective muscle activation and reduce your risk of injury compared to high-volume, less controlled exercises.
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Pilates exercises typically involve slow, controlled movements through the full range of motion (7). This approach can enhance flexibility while simultaneously building strength, creating what exercise physiologists call “dynamic flexibility,” the ability to move joints through their full range while maintaining muscular control (8).
This controlled approach may be particularly beneficial for injury prevention and rehabilitation, as it allows you to strengthen muscles throughout their entire length while improving joint mobility.
While most exercises treat breathing as secondary, Pilates integrates specific breathing patterns into every movement. This coordinated breathing can enhance core activation, improve oxygen delivery to working muscles, and promote relaxation.
The emphasis on breathing may also activate the parasympathetic nervous system (9), potentially reducing stress and improving recovery between sessions.
This makes Pilates not just a physical workout but also a stress-management tool.
Pilates exercises often mimic real-life movement patterns, training your body to move efficiently in daily activities. This functional approach can improve your walking, sitting, lifting, and other everyday tasks.
By strengthening stabilizing muscles and improving movement coordination, Pilates may enhance your performance in other activities and sports while reducing injury risk.
For more detailed information about the physical Pilates body changes you can expect, explore our comprehensive guide on Pilates body vs gym body changes.
Read more: Pilates 2 Times a Week: The Optimal Frequency for Results
Joseph Pilates, the method’s founder, had a clear vision of what set his system of “Contrology” apart from other exercise approaches. In his seminal work “Return to Life through Contrology,” he outlined several principles that remain central to Pilates practice today (1).
According to Pilates, his method “develops the body uniformly, corrects postures, restores physical vitality, invigorates the mind, and elevates the spirit (6).”
This comprehensive approach sets Pilates apart from exercises that target only physical fitness or focus on isolated muscle groups.
Pilates believed that his system would give practitioners “suppleness, natural grace, and skill that reflects through the way you walk, in the way you play, and in the way you work.” This emphasis on improving overall movement quality, rather than simply building muscle or burning calories, represents a fundamental difference from many modern exercise approaches.
Perhaps most importantly, Pilates emphasized that “one of the major results of Contrology is gaining the mastery of your mind over the complete control of your body (1).” This mind-body connection was not an afterthought but the central goal of the practice.
Pilates also believed his method could “reawaken thousands and thousands of otherwise ordinarily dormant muscle cells” while correspondingly “reawakening thousands and thousands of dormant brain cells, thus activating new areas and stimulating further the functioning of the mind.” This neurological component distinguishes Pilates from purely physical forms of exercise.
To learn more about the broader wellness benefits, check out our article on the health benefits of Pilates.
While Pilates different from yoga, they both emphasize mind-body connection, and they differ significantly in their origins, techniques, and primary goals.
Understanding these differences can help you choose the practice that best aligns with your needs (3, 10).
| Aspect | Pilates | Yoga |
|---|---|---|
| Origin | Developed by Joseph Pilates in the early 20th century for physical rehabilitation | An ancient practice originating in India, primarily spiritual with physical components |
| Primary Focus | Core strength, posture, and precise movement control | Flexibility, balance, spiritual well-being, and mind-body harmony |
| Breathing Technique | Lateral thoracic breathing coordinated with movement | Various techniques, including ujjayi, pranayama, and breath retention |
| Equipment | Often uses specialized equipment like reformers, chairs, and barrels | Primarily uses mats, with some props like blocks and straps |
| Movement Style | Flowing, controlled movements with emphasis on spinal articulation | Static holds (asanas) combined with flowing sequences (vinyasas) |
| Spiritual Component | Minimal to none; focuses on physical and mental coordination | Strong spiritual and philosophical foundation with meditation |
| Flexibility vs Strength | Balanced emphasis on both, with particular attention to core strength | Primary focus on flexibility with moderate strength building |
| Class Structure | Systematic progression with specific exercise sequences | Varies widely; can include meditation, chanting, and philosophical teachings |
Both practices can complement each other well, and many practitioners benefit from incorporating elements of both into their fitness routines.
When comparing strength-building potential, Pilates may have an advantage, particularly when equipment is used. Classical Pilates exercises and reformer-based workouts can provide significant resistance training, making them effective for building functional strength (11).
Different types of Pilates exercises target deep stabilizing muscles alongside larger muscle groups, creating a comprehensive strength-training experience.
The use of springs and pulleys in reformer Pilates can provide variable resistance that challenges muscles throughout their full range of motion (12), potentially leading to strength gains comparable to those of traditional weight training.
Yoga can also build strength, particularly in styles like power yoga, Ashtanga, or arm-balancing practices (13). Holding poses like warrior III, crow pose, or handstand requires significant muscular strength and endurance.
However, the strength-building component in yoga often depends on the specific style and sequence practiced.
Research suggests that both practices can improve muscular strength, but Pilates may be more effective at targeting specific muscle groups, particularly the core.
A study published in The Journal of Sports Medicine and Physical Fitness found that reformer or mat Pilates training performed 2-3 times weekly significantly improved core strength and stability (14).
For optimal strength development, combining Pilates with other resistance-training methods may offer the most comprehensive approach. The movement patterns learned in Pilates can enhance the quality and safety of other strength-training exercises.
Read more: Transform Your Body With These 10 Mat Pilates Back Exercises
From a calorie-burning perspective, neither Pilates nor yoga typically burns as many calories as high-intensity cardiovascular exercise.
A 155-pound person may burn approximately 215 calories during a 50-minute beginner Pilates session, while a similar yoga session might burn around 180 calories (15).
However, focusing solely on calorie burn misses the broader picture. Both Pilates and yoga can contribute to fat loss through several mechanisms –
Muscle Building – Both practices can increase lean muscle mass, which may boost your metabolic rate (16). Muscle tissue burns more calories at rest than fat tissue (17), potentially contributing to long-term fat loss.
Stress Reduction – Chronic stress can contribute to abdominal fat accumulation through elevated cortisol levels (18). Both Pilates and yoga help reduce stress, which in turn lowers cortisol levels, potentially supporting healthy weight management (19).
Improved Movement Quality – Better posture and core strength from Pilates can make you appear leaner and more confident, even without significant fat loss.
It’s important to understand that spot reduction (losing fat from specific areas, such as the belly) is not physiologically possible through exercise alone (20).
Fat loss occurs systematically throughout the body and is primarily driven by creating a caloric deficit through a combination of diet and exercise (21).
For sustainable fat loss, consider combining Pilates or yoga with cardiovascular exercise and a balanced (calorie-controlled) nutrition plan.
The stress-reduction and mindfulness benefits of both practices may also support healthier eating habits.
Joseph Pilates himself provided clear guidance on exercise frequency.
He recommended that practitioners “faithfully perform Contrology exercises regularly only 4 times a week for just 3 months” to see significant body development, accompanied by “renewed mental vigor and spiritual enhancement (1).”
Modern exercise science supports this frequency recommendation.
Research on resistance training suggests that performing exercises 2-4 times per week allows adequate recovery while maintaining progressive overload (22). Since many Pilates exercises function as resistance training, this frequency range appears optimal.
For beginners, starting with 2-3 sessions per week allows your body to adapt to the new movement patterns while preventing overuse injuries. As you develop strength and familiarity with the exercises, you may increase to 4-5 sessions weekly.
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The key factors influencing optimal frequency include –
Listen to your body and adjust frequency based on how you feel.
Quality sessions with proper form are more valuable than frequent sessions with poor execution.
For those with limited time, discover the information in our guide to benefits of Pilates once a week.
Pilates offers numerous benefits and can be adapted for most individuals, making it an excellent choice for many people seeking improved strength, flexibility, and body awareness. However, there are specific situations in which other forms of exercise might be more appropriate, or when additional activities should complement your Pilates practice.
Acute Injury Recovery – While Pilates can be an excellent form of rehabilitation, individuals with acute injuries should consult a physical therapist or healthcare provider before beginning any exercise program. Some injuries may require complete rest or specific medical interventions before movement-based therapy is appropriate.
Cardiovascular Fitness Goals – If your primary goal is improving cardiovascular health or endurance performance, traditional Pilates may not provide sufficient aerobic stimulus. While it can complement cardiovascular training beautifully, you’ll likely need additional activities like running, cycling, or swimming to meet specific cardio goals.
Maximum Strength Development – Athletes or individuals seeking to maximize strength gains may find traditional Pilates insufficient as a standalone program. While Pilates effectively builds functional strength, those pursuing powerlifting goals or significant muscle hypertrophy might need heavier resistance training.
Time-Efficient High-Intensity Workouts – If you have minimal time and prefer maximum calorie burn in minimal sessions, high-intensity interval training might be more efficient than traditional Pilates practice (23).
Budget Constraints – Quality Pilates instruction, particularly with equipment, can be expensive. If budget is a significant constraint, other effective exercise options, such as walking, bodyweight training, or online fitness programs, might be more accessible.
Preference for Group Energy – Some individuals thrive on the high-energy atmosphere of group fitness classes or team sports. Traditional Pilates, with its focus on internal awareness and precise movement, may feel too subdued for those who prefer more dynamic group environments.
Remember that these limitations don’t make Pilates less valuable; they simply highlight that different forms of exercise serve various purposes. Many successful fitness routines combine Pilates with other activities to create comprehensive programs to suit preferences and needs.
No single exercise can specifically target belly fat, as spot reduction is not physiologically possible (20). However, exercises that burn the most calories overall can contribute to overall body fat loss, including a reduction in abdominal fat. High-intensity interval training (HIIT), running, swimming, and cycling typically burn the most calories per session (24). Strength training exercises that work multiple large muscle groups, such as squats and deadlifts, can also be efficient for increasing metabolic rate and promoting fat loss over time (25). HIIT and Pilates serve different purposes, making direct comparison challenging. HIIT excels for cardiovascular fitness, calorie burning, and time efficiency (23), typically burning 300-450 calories per 30-minute session. Pilates focuses on strength, flexibility, posture, and mind-body connection (3), burning approximately 175-250 calories per session. Your choice should depend on your goals – choose HIIT for maximum calorie burn and cardiovascular fitness, or Pilates for core strength, injury prevention, and movement quality. Many people benefit from combining both approaches. Pilates can strengthen core muscles and improve posture, which may create the appearance of a flatter stomach. The exercises target deep abdominal muscles, including the transverse abdominis, which acts like a natural corset around your midsection. However, Pilates alone cannot remove belly fat or “flatten” your tummy if excess fat is present. Fat loss requires a caloric deficit achieved through a combination of proper nutrition and exercise. Pilates can be an excellent component of a comprehensive fat-loss program, as it builds muscle and improves posture. Traditional Pilates is not considered cardiovascular exercise in the same way as running or cycling. Most Pilates sessions maintain heart rates in the lower to moderate range, focusing on strength, flexibility, and control rather than aerobic conditioning. However, some faster-paced Pilates classes or circuit-style sessions may provide moderate cardiovascular benefits. If your goal is improving cardiovascular fitness, you’ll likely need to supplement Pilates with dedicated cardio activities like walking, swimming, or cycling.Frequently Asked Questions
What exercise burns the most belly fat for females?
Is HIIT or Pilates better?
Will Pilates flatten the tummy?
Does Pilates count as cardio?
Understanding what makes Pilates different empowers you to make informed decisions about your fitness journey. This unique exercise method offers benefits that extend far beyond the studio, from improved posture and core strength to enhanced mind-body awareness and stress reduction.
Pilates stands apart through its emphasis on precision, control, and the integration of mental focus with physical movement. While it may not replace all forms of exercise, it provides valuable components that can enhance your overall fitness and well-being.
Whether you choose mat-based classes or equipment sessions, remember Joseph Pilates’ original vision – developing complete coordination of body, mind, and spirit. Start with 2-3 sessions weekly, focus on quality over quantity, and allow this mindful movement practice to transform how you exercise and move through life.
Consider trying a beginner-friendly class to experience these differences firsthand. Your body and mind will thank you for the investment in this time-tested approach to movement and wellness.
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