Pilates

Build strength, control, mobility and confidence with movement

Pilates is a form of exercise that focuses on controlled movement, strength, balance, mobility and body awareness. Exercises can be adapted for different levels of fitness, from people beginning exercise or returning after an injury to those looking to complement an existing training programme.

Our Pilates sessions can be adapted around your current ability, physical goals and any injuries or health conditions that need to be considered.

The aim is not to perform every exercise perfectly, but to gradually improve the strength and movement control needed for everyday activity, exercise and sport.

What is Pilates?

Pilates uses a combination of controlled movements, breathing and strengthening exercises.

Exercises commonly focus on:

• Abdominal and trunk strength
• Hip and gluteal strength
• Balance
• Coordination
• Spinal mobility
• Joint movement
• Flexibility
• Postural control
• Breathing and movement coordination
• Whole-body strength

Exercises can be made easier or more challenging depending on your physical ability.

Pilates can therefore be used as a general form of exercise or incorporated into a wider physiotherapy and rehabilitation programme.

Who may benefit from Pilates?

Pilates may be suitable if you want to:

• Improve general strength
• Build core and trunk control
• Improve balance
• Work on flexibility and mobility
• Return to exercise after a period of inactivity
• Complement physiotherapy rehabilitation
• Improve confidence with movement
• Maintain physical activity
• Improve strength after an injury
• Develop better movement control
• Support back or neck rehabilitation
• Improve strength after pregnancy
• Add lower-impact exercise to your routine

You do not need previous Pilates experience to begin.

Exercises can start at a level that feels manageable and progress as your strength and confidence improve.

What happens during your first session?

Before beginning, there will usually be a discussion about your health, exercise experience and what you would like to achieve.

This may include:

• Current exercise
• Previous injuries
• Pain or stiffness
• Previous surgery
• Balance
• Strength
• Medical conditions
• Pregnancy or postnatal recovery where relevant
• Previous Pilates experience
• Activities you find difficult
• Your exercise goals

If you are attending because of an injury or ongoing physical problem, a more detailed physiotherapy assessment may be appropriate before beginning Pilates.

Your starting exercises can then be selected according to your current ability.

What can a Pilates session include?

A Pilates programme can involve a variety of exercises rather than focusing only on the abdominal muscles.

Core and trunk exercises

The trunk muscles help control movement between the upper and lower body.

Exercises may work on:

• Abdominal strength
• Trunk control
• Rotation
• Side-to-side movement
• Stability during arm and leg movements

Exercises can progress from simple controlled movements towards more challenging positions.

Hip and gluteal strengthening

Hip strength contributes to walking, running, balance and many everyday movements.

Pilates exercises may involve:

• Bridges
• Side-lying exercises
• Controlled leg movements
• Squatting movements
• Single-leg exercises

The difficulty can be increased as strength improves.

Mobility exercises

Pilates commonly incorporates controlled movement through the spine and other joints.

This may include exercises for:

• Upper back
• Lower back
• Hips
• Shoulders
• Ankles

The aim is to maintain useful movement rather than forcing the body into uncomfortable positions.

Balance and coordination

Some exercises challenge the body to remain controlled while the arms or legs move.

This may help develop:

• Balance
• Coordination
• Body awareness
• Single-leg control
• Confidence with movement

Breathing and movement

Breathing is often coordinated with Pilates exercises.

The aim is not to follow a complicated breathing pattern throughout every movement.

Instead, breathing can be used to help control movement and avoid unnecessary breath holding during exercise.

Pilates for beginners

You do not need to already be strong or flexible to start Pilates.

A beginner programme may focus on:

• Learning basic movements
• Finding comfortable positions
• Developing body awareness
• Building basic strength
• Improving movement control
• Understanding how to modify exercises

Exercises can then become more demanding as you become familiar with the movements.

Progress should be based on your ability rather than trying to keep up with someone who has been practising Pilates for much longer.

Pilates for general strength

Pilates can provide a structured way to work on whole-body strength.

Although it is often associated with the core, exercises can also challenge:

• Legs
• Hips
• Gluteal muscles
• Shoulders
• Arms
• Back muscles

Resistance, repetitions, lever length and exercise position can all be changed to make the programme more demanding.

For people with higher strength goals, Pilates may also be combined with resistance or gym-based training.

Core strength

The term “core” refers to several muscles around the trunk rather than one individual muscle.

These muscles work during everyday movements such as:

• Walking
• Lifting
• Carrying
• Running
• Standing
• Changing direction

Pilates can help develop control and strength around the trunk by challenging these muscles in different positions.

The goal is not to keep the abdominal muscles constantly tightened throughout the day.

They should be able to work when required and relax normally when they are not needed.

Pilates and back pain

Pilates-style exercise may be suitable for some people with back pain.

A programme may focus on:

• Comfortable movement
• Trunk strength
• Hip strength
• General mobility
• Gradually increasing activity
• Confidence with bending and movement

There is no single exercise that is appropriate for every type of back pain.

If you have significant or persistent symptoms, a physiotherapy assessment can help determine whether Pilates is suitable and which exercises should initially be modified.

Pilates and neck or shoulder discomfort

Pilates may also include exercises for the upper body.

This can involve:

• Upper-back mobility
• Shoulder control
• Shoulder blade strength
• Trunk strength
• General movement

If neck or shoulder pain is persistent, severe or associated with significant arm weakness or neurological symptoms, a more detailed assessment may be appropriate before beginning an exercise programme.

Pilates after an injury

Pilates can sometimes be introduced as part of the later stages of rehabilitation.

For example, after an injury you may initially complete specific physiotherapy exercises before gradually adding more general Pilates-based movement.

This may help develop:

• Strength
• Balance
• Movement control
• Confidence
• General physical conditioning

Pilates does not replace injury-specific rehabilitation when an injured area still needs targeted strengthening or return-to-sport preparation.

Pilates after surgery

Returning to Pilates after surgery depends on:

• The operation
• Healing
• Medical restrictions
• Current strength
• Joint movement

Exercises may initially need to be modified.

As recovery progresses, the programme can gradually increase in difficulty.

Always follow any movement or lifting restrictions provided by your surgical team.

Pilates during pregnancy

Pilates exercises can be adapted during pregnancy where exercise remains appropriate.

The programme may focus on:

• General strength
• Hip and leg strength
• Pelvic floor coordination
• Mobility
• Balance
• Comfortable movement

As pregnancy progresses, some positions or exercises may need to change.

Exercise should also take account of any pregnancy-related medical advice or symptoms.

Postnatal Pilates

Pilates may form part of a gradual return to exercise following childbirth.

Postnatal sessions may include:

• Pelvic floor exercises
• Abdominal strengthening
• Hip and leg strength
• General mobility
• Gradual whole-body conditioning

The programme can progress beyond gentle exercises as recovery allows.

If you are experiencing urinary leakage, pelvic heaviness, pelvic pain or significant abdominal concerns, a pelvic health physiotherapy assessment may be useful alongside Pilates.

Pilates and diastasis recti

Pilates may be incorporated into rehabilitation for abdominal muscle separation after pregnancy.

Exercises can focus on:

• Abdominal strength
• Breathing
• Trunk control
• Progressive loading
• Whole-body strength

The aim does not need to be simply reducing the width of the abdominal separation.

Improving strength, control and confidence during normal activity can also be important rehabilitation goals.

Pilates for pelvic floor rehabilitation

The pelvic floor works together with the abdominal muscles and breathing system.

Where appropriate, Pilates-style exercises can be combined with pelvic floor rehabilitation.

This may be useful when returning to:

• General exercise
• Lifting
• Gym training
• Postnatal activity

However, pelvic floor symptoms are not always caused by weakness.

If you experience leakage, pelvic pain or difficulty relaxing the pelvic floor, an individual assessment may be useful before relying on strengthening exercises alone.

Pilates for older adults

Pilates can be adapted for older adults who want to maintain movement, strength and balance.

Exercises may focus on:

• Leg strength
• Standing balance
• Mobility
• Trunk strength
• Coordination

The programme does not necessarily need to involve getting down onto the floor.

Chair-based and standing exercises can be used where floor exercises are difficult.

Pilates for balance

Some Pilates exercises challenge balance by changing:

• Foot position
• Base of support
• Arm and leg movement
• Body position

Exercises may progress towards:

• Single-leg movements
• Standing exercises
• Controlled weight shifting
• More complex coordination tasks

People with significant balance difficulties or a history of falls may benefit from individual assessment so exercises can be selected safely.

Pilates for runners

Runners may use Pilates as part of a wider training programme.

Exercises can focus on:

• Hip strength
• Trunk control
• Single-leg stability
• Mobility
• Balance

Pilates may complement running, but it does not replace the running-specific conditioning required to prepare for longer distances, higher speed or competition.

Pilates for athletes

Athletes may use Pilates alongside strength and conditioning or sports training.

The programme can be made more challenging by increasing:

• Resistance
• Exercise complexity
• Balance demands
• Range of movement
• Time under tension

For athletes recovering from injury, Pilates can form one part of rehabilitation before progressing towards faster and more sport-specific movements.

Pilates alongside gym training

Pilates and gym training do not need to be treated as alternatives.

They can complement each other.

For example, Pilates may be used to work on:

• Movement control
• Mobility
• Trunk strength
• Balance

while gym training provides greater resistance for developing overall strength and physical capacity.

The combination can be adjusted according to your goals.

Pilates for people returning to exercise

If you have not exercised for some time, starting a high-intensity programme may feel overwhelming.

Pilates can provide a structured way to begin moving again.

Early sessions may use:

• Lower resistance
• Fewer repetitions
• Supported positions
• Longer recovery periods

The programme can then gradually become more challenging.

Improving mobility

Pilates exercises often involve moving through controlled ranges rather than holding long static stretches.

This can help work on mobility through areas such as:

• Spine
• Hips
• Shoulders
• Ankles

You do not need to be naturally flexible to participate.

Exercises can be adjusted to the movement available to you.

Posture and Pilates

Pilates is often associated with improving posture.

Rather than trying to maintain one rigid “correct” posture throughout the day, a useful goal is to develop enough strength and mobility to move comfortably through different positions.

Pilates may help improve awareness of:

• Sitting
• Standing
• Shoulder position
• Trunk movement
• Pelvic movement

However, posture is only one part of physical health and should not become something you need to constantly monitor.

Pilates for desk-based workers

Long periods of desk work can sometimes be associated with stiffness or muscular discomfort.

Pilates may provide an opportunity to:

• Move the spine
• Strengthen the trunk
• Work the hips
• Move the shoulders
• Break up long periods of inactivity

Regular movement during the working day remains useful alongside structured exercise sessions.

Pilates and flexibility

Pilates includes movements that can challenge flexibility and joint mobility.

You may notice improvement in how comfortably you move as you practise regularly.

However, greater flexibility is not always the goal.

Some people, particularly those who are already very flexible, may benefit more from improving strength and control through the ranges they already have.

Pilates and hypermobility

People with hypermobile joints can still participate in Pilates.

Exercises may need to focus more on:

• Strength
• Joint control
• Balance
• Controlled movement

The goal is usually not to repeatedly push already-flexible joints towards their maximum range.

Exercises can instead develop control through comfortable movement.

Individual Pilates sessions

Individual sessions allow the programme to be tailored more closely to your physical needs.

This may be useful if you:

• Are recovering from an injury
• Have persistent pain
• Have recently had surgery
• Have significant balance problems
• Are postnatal
• Have pelvic floor symptoms
• Have limited exercise experience
• Want more individual guidance

Exercises can be changed immediately according to how you move and respond.

Pilates classes

Group Pilates can provide a structured way to exercise regularly.

Classes may include a range of exercises for:

• Strength
• Mobility
• Balance
• Coordination

The level of the class should be appropriate for your ability.

If you have an injury or medical condition that requires significant exercise modification, an individual assessment may be useful before joining a group programme.

Pilates as part of physiotherapy

Pilates-based exercises may be incorporated into physiotherapy rehabilitation.

This can help bridge the gap between early rehabilitation and more general physical activity.

For example, treatment may progress from:

• Simple rehabilitation exercises
• Pilates-based strengthening
• More demanding functional exercises
• Gym or sport-specific training

The exact progression depends on the condition and your goals.

Pilates is not a treatment for every condition

Pilates can be a useful form of exercise, but it is not a cure for every musculoskeletal problem.

Sometimes a different form of exercise may be equally or more appropriate.

The important factors are that the activity:

• Matches your goals
• Provides an appropriate physical challenge
• Can be progressed
• Is something you can practise consistently

Pilates can be one option within a wider approach to physical activity and rehabilitation.

How exercises are progressed

As your ability improves, Pilates exercises can become more difficult by changing:

• Resistance
• Repetitions
• Duration
• Lever length
• Balance demands
• Exercise position
• Movement complexity

Progression should provide enough challenge for strength and movement to continue developing.

You should not need to remain on the same beginner exercises indefinitely.

Should Pilates feel difficult?

Pilates may look controlled, but exercises can still be physically challenging.

You may feel:

• Muscular effort
• Mild fatigue
• Muscles working in unfamiliar ways

The programme should challenge you appropriately without repeatedly causing significant pain.

If an exercise causes persistent or increasing symptoms, it can be modified and assessed.

Muscle soreness after Pilates

Some muscle soreness can occur after beginning a new exercise programme or increasing the difficulty of your sessions.

This may be particularly noticeable when you have not exercised recently.

Soreness should usually settle.

Sharp, severe or progressively worsening pain should not simply be assumed to be normal exercise soreness.

How often should I do Pilates?

There is no single schedule suitable for everyone.

The appropriate frequency depends on:

• Your current fitness
• Other exercise
• Rehabilitation goals
• Time available
• How your body responds

Some people use Pilates as their main structured exercise, while others include it alongside walking, running, strength training or sport.

Consistency is generally more useful than completing a large amount of exercise occasionally.

When further assessment may be needed

If you are starting Pilates because of an ongoing physical problem, further assessment may be appropriate if you experience:

• Severe or worsening pain
• New significant weakness
• Persistent numbness
• Pain following a significant injury
• Significant joint swelling
• Repeated joint instability
• New balance problems
• Unexplained loss of physical function
• Symptoms that are becoming progressively worse

Pilates should not be used as a substitute for medical assessment when symptoms suggest a more significant health problem.

Pilates based on your goals

People attend Pilates for different reasons.

Your goals may include:

• Becoming stronger
• Improving balance
• Moving more comfortably
• Returning to exercise
• Supporting rehabilitation
• Improving abdominal strength
• Returning to activity after pregnancy
• Complementing gym training
• Improving confidence with movement
• Maintaining general physical activity

Your programme can be adapted according to your starting point and progressed towards these goals.

How long does it take to notice progress?

There is no fixed timeline.

Progress depends on:

• Your starting level
• Exercise frequency
• Previous activity
• Strength
• Mobility
• Injuries or health conditions
• Your individual goals

Some changes in confidence or movement may occur relatively early, while meaningful improvements in strength usually require regular exercise over time.

The programme can continue to progress as your physical ability develops.