Pilates has exploded into mainstream fitness programs during the past decade. While once reserved for dancers and injured athletes, its growing success and popularity have launched it into fitness clubs and private studios across this country. In fact, one of the great advantages of Pilates is that it can be used by people of all ages and fitness levels.

The concepts behind Pilates programs can be traced to a man named Joseph Pilates. Originating from Germany, he spent much of his childhood battling illnesses including rickets, asthma, and rheumatic fever. Because he had been so sick, he focused his attention on developing a health and fitness program that would make him healthier and his body stronger.

The Pilates program was developed throughout the lifetime of Joseph Pilates. By participating in his own program, he developed the strength and flexibility to become a circus performer and traveled throughout England in 1912. Because of his German nationality, he was interned during World War I. These were important years because it was during this time that he taught and practiced his physical fitness program. In fact, according to Isacowitz, R. (2006), Pilates is “credited with assisting many victims of the influenza epidemic and helping others recover from wartime diseases”.

After the war, Pilates left Germany to come to America. On the way to America, Joseph met his wife. She is credited with helping Joseph to develop and teach his new fitness program because of her teaching expertise. In 1926, they opened up their first Pilates studio in New York City.

Because the program was based on the study of the body, the Pilates’ system was originally accepted by the dance community as a way to improve strength and flexibility without gaining bulk in the muscles. Others also began using his fitness program including gymnasts, circus performers, and athletes.

Prior to his death in 1967, Pilates had created over 600 exercises based on using an exercise mat and various pieces of exercise equipment that he also created. Part of the success of the program is that it is not just a fitness program, but that it is based on a holistic approach to well-being that is focused on the body, mind, and spirit. According to Pilates in the opening paragraph of his book Return to Life through Contrology, he wrote that physical fitness is the “first requisite to happiness”.

One of the primary advantages of the Pilates method of training is the focus on the “power house” muscles better known as the core muscles. Regardless of whether an athlete is in rehabilitation for an injury or whether the athlete is involved in sports fitness training, the current trend for most fitness professionals is to focus part of their training on developing the core muscles of the body including the abdominals, the gluteal muscles, and the paraspinal muscles of the back.

As fitness professionals have learned and as coaches are learning the benefits on sport performance of strong core muscles, athletic programs everywhere now include a set of exercises purely focused on developing the core muscles. The underlying principle is that the power generated in the extremities depends on a foundation of strong core muscles.

Each of the Pilates exercises begins by stabilization of the core muscles followed by controlled movement of the extremities. The end result after an hour of Pilates’ exercises is that while the individual strengthens the muscles of the upper and lower extremities throughout the class, the core muscles are engaged and strengthened with every exercise.

Another advantage of Pilates exercises over other forms of fitness programs is that the exercises are designed to be safe because of their focus on initially engaging the core muscles and then progressively increasing the difficulty level of the exercises depending on the fitness level of the individual. This is the key reason why Pilates exercises are effective for individuals of all fitness levels and ages.

Pilates fitness programs are effective for both the novice and the elite athlete because of the levels and intensity of the exercise progressions. An experienced instructor can tailor a safe and challenging fitness program for anyone who enters the door.

An eight-week study published in Research Quarterly for Exercise and Sport studied the effectiveness of a Pilates exercise program on healthy adults (average age of 25) who had enrolled in a Pilates course for the first time (26 females, 2 males). After an eight week course, the Pilates exercise group showed a significant improvement in decreased body fat, improved flexibility for hamstring and low back muscle groups, and improved abdominal muscle endurance.

The importance of this study was that it provided objective and measurable data that Pilates exercise programs can improve a number of fitness components including reduced body fat, improved flexibility, and improved muscular endurance. Because much of the information on the benefits of Pilates has been anecdotal, this type of research is important to substantiate the claims on the effectiveness of Pilates as a valid fitness program.

Because of its gentle and controlled movements, Pilates is also one of the better fitness programs for older adults. According to Ken Endelman, Founder and CEO of Balanced Body Inc. a company that specializes in updating Pilates’ equipment, “Pilates is perfect for older adults because it does not have the impact on the body” of other types of exercise programs (2010). It is a low impact program making it safe for bones and joints.

An additional benefit for older individuals is that Pilates movements focus on developing strength in the core muscles moving out to the muscles of the extremities. In effect, this progression helps to increase stability at the joints and improve balance and posture. The loss in the ability to balance is a key factor in the number of falls that occur in older adults. An exercise program that improves balance and stability can be beneficial to improving the quality of life for the older population.

As good as Pilates is for older adults, it has also been studied for the use in physical education programs for children because of its fitness benefits. Although Pilates does have a progression of exercises using specialized equipment, many of the exercises can be done on mats making it a good option for physical education programs.

The advantage of using Pilates in a physical education program is that all children can participate at the same time. As long as mats are available, there is no limit to the number of children who can participate at one time. The benefit to this type of exercise program is that there is no standing around, sitting on a bench, or waiting in line for your turn.

For physical education programs, Pilates is an ideal fitness program because it is safe for all levels of fitness and improves muscular strength, endurance, flexibility, posture, and body awareness. In light of the rising rate of obesity in children across this country, teaching children a set of exercises that they can also perform at home and throughout their lifetime is a positive thing.

Because of Pilates focus on strengthening the core muscles of the body and improving flexibility, Pilates is a perfect rehabilitation program for those with low back pain. A study in 2006 specifically looked at the efficacy of a Pilates program for patients with low back pain. Forty-three patients with nonspecific low back pain were included in this study.

Half of the patients were enrolled in a Pilates Covatech rehabilitation program while the other half was enrolled in a traditional back strengthening program (Back School Intervention Program). The average age of the patients was 50 with the range in ages from 20 – 65. The patients were enrolled in the study for six months.

The results indicated that patients in both groups improved in reduction of disability and pain intensity. However, what was also noted was that the patients in the Pilates intervention had better compliance and better satisfaction with the program as compared to the traditional back program. A second randomized controlled study yielded the same results.

While more quality research needs to be conducted on the effectiveness of Pilates programs on improving low back pain, these studies do indicate that a program of Pilates exercises can improve functional ability and decrease the intensity of pain in patients with chronic low back pain.

One of the primary principles of a Pilates exercise program is the emphasis on correct breathing throughout the exercises. A great deal of time is spent in teaching students how and when to breathe during the exercises. The type of focus on breathing during the fitness program ensures that the focus during the exercises is on body awareness. When the mind is focused on the body and its movements, body awareness is improved.

Quality of movement is emphasized rather than quantity of movement. By focusing the mind on correct breathing, correct core stabilization, and smooth movements, the individual gains a new appreciation of how the body works and moves during activities. This awareness crosses over to general activities with an improved awareness of body posture and movements.

Another benefit of the focus on breathing is the relaxation effect it produces. Because stress has the ability to negatively affect numerous physiological functions of the body, the relaxation effect that controlled breathing and slow movements have on the body can have a secondary effect of reducing stress levels.

With so many health and fitness benefits, it is understandable why Pilates exercise and fitness programs have taken off across this country. Its focus on core strength and slow, controlled movements make it a safe and effective fitness program for people of all ages and fitness levels.

Isacowitz, R. (2006). Pilates. Human Kinetics: Champaign, IL.

Kloubec, J. & Banks. A. (2004). Pilates and physical education: a natural fit. Journal of Physical Education, Recreation & Dance. 75(4): 34,35.

Pilates, J. (Reprinted 2003). Return to Life Through Contrology. Miami: Pilates Method Alliance.

Pilates.com. “Pilates and the Elite Athlete: Finding that Extra Competitive Edge”. Accessed on October 10, 2010.

Pilates.com. “What is Pilates”. Accessed on October 10, 2010.

Pilates.com “Pilates and Older Adults: A Gentler, Effective way to Stay Fit”. Accessed on October 10, 2010.

Rogers, K. & Gibson, A. (2009). Eight-week traditional mat pilates training-program effects on adult fitness characteristics. Research Quarterly for Exercise and Sport. 80(3):569-575.

Sorosky, S., Stilp, S. & Akuthota, V. (2008). Yoga and pilates in the management of low back pain. Current Review of Musculoskeletal Medicine. 1:39-47.