Pilates

Pilates (/pɪˈlɑːtiːz/ (listen) pil-AH-teez,[1][2] de) is a type of mind–body exercise that encompasses the original discipline created by Joseph Pilates and the modifications to it that have arisen over the years. As of 2023, over 12 million people practice Pilates.[3]

Joseph Pilates created the method over the course of his lifetime and called it Contrology.[4] He also invented a series of apparatuses necessary for execution of many of the exercises. Some of his assistants and students went on to teach the method, most of them incorporating their own modifications to Contrology. This process repeated itself in successive iterations, giving rise to the different varieties known generically as Pilates. In parallel, the original apparatuses invented by Joseph Pilates underwent modification, and new ones were introduced.

The method is designed to improve physical abilities in a balanced way through the coordination of the body and mind in the execution of his exercises. In a Pilates lesson, the student performs a limited number of repetitions of a series of low-impact exercises tailored to their level and physical characteristics. They can be executed solely using the body, or with the help of apparatuses invented especially for the method or adopted from other disciplines.[5]

## Contents

* 1 History
* 2 Description
* 3 Effectiveness
* 4 Styles of Pilates
* 4.1 Contrology
* 4.2 Classical Pilates
* 4.3 Contemporary Pilates
* 4.4 Fusion of Pilates with other disciplines
* 4.5 Conflict between styles
* 5 Comparison with yoga
* 6 Legal status
* 7 See also
* 8 References
* 9 Further reading
* 10 External links

## History

Pilates was developed by Joseph Pilates from Mönchengladbach, Germany.

Pilates said that the inspiration for his method came to him during World War I, while he was being held at Knockaloe Internment Camp in the Isle of Man.[6] Pilates spent four years there, working on his fellow internees,[6] developing his method of a system of exercises intended to strengthen the human mind and body, believing that mental and physical health were interrelated.[7]

In his youth, Pilates had practiced many of the physical training regimens available in Germany, and it was from these that he developed his own method. It has clear connections with the physical culture of the late nineteenth century, such as the use of special apparatuses, and claims that the exercises could cure ill health. It is also related to the tradition of "corrective exercise" or "medical gymnastics" as typified by Pehr Henrik Ling.

A reformer Pilates class.

Pilates accompanied his method with a variety of equipment, which he called "apparatus". Each apparatus was designed to help accelerate the process of stretching, strengthening, body alignment and increased core strength started by mat work. This included the Reformer, originally called the Universal Reformer, named for "universally reforming the body". Eventually Pilates designed other apparatus, including the Cadillac, Wunda Chair, High "Electric" Chair, Spine Corrector, Ladder Barrel and Pedi-Pole.[7] These machines incorporate the following features: Adjustable resistance, A moving base, Directional loading. This combination makes the Pilates Reformer and mat Pilates fundamentally different in terms of difficulty and precision.[8]

He published two books related to his training method: Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education (1934) and Return to Life Through Contrology (1945).[citation needed]

## Description

Pilates teacher using verbal and tactile feedback to ensure proper form

A systematic review of Pilates in 2012 examined its literature to form a consensus description of it, and found it could be described as "a mind-body exercise that requires core stability, strength, and flexibility, and attention to muscle control, posture, and breathing".[9]

According to The New York Times, Pilates "can be tailored to a spectrum of fitness goals, ages and abilities".[10] Pilates is not a cardiovascular workout, but rather a strength and flexibility workout. There are various elements that contribute to distinguishing Pilates from other forms of resistance training. For example, Pilates places a heavy emphasis on breathwork and creating a mind-body connection. Joseph Pilates even states "Above all, learn how to breathe correctly."[3] Participants consciously use the core and breath for all forms of movement.[10]

In his book Return to Life through Contrology,[4] Joseph Pilates presented his method as the art of controlled movements, which should look and feel like a workout (not a therapy) when properly done. If practiced consistently, Pilates improves flexibility, builds strength, and develops control and endurance in the entire body.[11] It puts emphasis on alignment, breathing, developing a strong core, and improving coordination and balance. The core, consisting of the muscles of the abdomen, low back and hips, is often called the "powerhouse" and is thought to be the key to a person's stability.[12] Pilates' system allows for exercises to be modified in difficulty, from beginner to advanced or any other level, and to accommodate the instructor's and practitioner's goals and/or limitations. Their intensity can be increased as the body adapts itself to the exercises.[11]

A number of versions of Pilates are taught. Most are based on up to nine principles.[13][12]

## Effectiveness

In 2015 the Australian Government's Department of Health published a meta study which reviewed the existing literature on 17 alternative therapies, including Pilates, to determine whether any were suitable for being covered by health insurance. The review found that due to the small number and methodologically limited nature of the existing studies, the effectiveness of Pilates was uncertain.[14] Accordingly, in 2017, the Australian government named it a practice that would not qualify for insurance subsidy, saying this step would "ensure taxpayer funds are expended appropriately and not directed to therapies lacking evidence".[15]

For the treatment of lower back pain, low-quality evidence suggests that while Pilates is better than doing nothing, it is no more effective than other forms of physical exercise.[16][17] There is some evidence that regular sessions can help condition the abdominal muscles of healthy people, when compared to doing no exercise.[18] There is no evidence that it helps improve balance in elderly people.[19]

From the limited data available, it would seem from the statistically and clinically significant findings that Pilates has demonstrated efficacy as a tool for the rehabilitation of a wide range of conditions.[20]

## Styles of Pilates

A reformer apparatus in a Pilates studio in London

As Pilates spread and grew more popular into the 1980s with the opening of new studios, three main styles emerged: East coast, West coast, and British.[21] After the boom years of the 1990s and the constant appearance of new modifications, the classification criteria shifted from geography to the degree of similarity with Joseph Pilates’s original work and concepts. This criteria allows us to identify the following styles:

### Contrology

Contrology is understood to mean the original (only) method created by Joseph Pilates. It involves a limited number of exercises, some of which must be executed using apparatuses having special characteristics, systematically and in a specific order. During his lifetime, Pilates was very controlling of how his method was taught and did not allow others to teach it with any modifications or enhancements. He did allow others to teach modified versions of his method as long as they made it clear that it was not the same method taught by Joseph Pilates but rather one derived from it.[22]

### Classical Pilates

The term "classical Pilates" encompasses different versions based on Contrology but which include small changes. These can include: modifications in the execution of certain exercises, the addition of new exercises similar to the original ones or using his apparatuses, or minor variations in the order in which they are performed.

The type of Pilates taught by direct disciples of Joseph Pilates who acknowledge adding their own contributions to the method and the training programs created by them would be classified within classical Pilates. Contrology is often classified as part of classical Pilates.

### Contemporary Pilates

The term "contemporary Pilates" encompasses different and varied methods that incorporate a succession of changes to classical Pilates. These changes may include the addition of new exercises in place of the original ones, modification of the original apparatus designs and incorporation of new equipment, elimination of the need for a specific order of execution, modification of the breathing patterns, among others.

### Fusion of Pilates with other disciplines

Pilates has also been combined with other disciplines, to produce hybrid forms of exercise: AquaPilates, Yogilates, Cardiopilates, Pilates Barre, Piloxing, Aeropilates.

### Conflict between styles

Despite this general classification, given that the variations between styles arise gradually, there are no well-defined criteria for precisely differentiating between classical Pilates and contemporary Pilates, or which exercises (after successive modifications and additions) can still be called Pilates.[23]

The meaning of the term “Pilates” has varied over time. The disciples of Joseph Pilates active in his day made it clear that their work was based on Joseph Pilates' method. After his death, his disciples started using the term “Pilates method” to describe their work (that which would be considered classical Pilates). When referring to major modifications to the method, they used terms like “Pilates-based exercise", "Pilates-inspired exercise", or similar, rather than "contemporary Pilates".[24][25][26][27] Following the Pilates boom and the appearance of more and more contemporary styles, the term when used alone typically refers to contemporary Pilates, while the word "classical" is added to mean the more original form of the Pilates Method.

Classical Pilates enthusiasts[who?] assert that the term “Contemporary Pilates” is contradictory and that the term "Pilates" should only be used for Classical Pilates or Contrology and that the use of the term "Pilates" for marketing or business reasons has resulted in the degradation of the method.[28][29] Contemporary Pilates enthusiasts[who?] argue that new knowledge about the human body, unavailable to Joseph Pilates, needs to be incorporated into the method (hence the need for modification) and that if he were alive he would continue modifying his method. They believe that classical Pilates is too rigid and that the contributions of numerous professionals serve to enrich Pilates.[citation needed]

## Comparison with yoga

Modern yoga, like Pilates, is a mind-and-body discipline, though yoga classes are more likely to address spiritual aspects explicitly. Both yoga and Pilates incorporate elements of stretching and breathing.[30] Both are low-impact, low-intensity exercises, but there are key differences. When practicing yoga, individuals hold certain poses for longer periods of time and flow into others; when practicing Pilates, individuals move their arms or legs while in certain positions.[31] With yoga, breath is used for relaxation and to hold poses. With Pilates, breath is used to power the muscles with more energy. Most Pilates exercises start from lying down, while most yoga poses start from standing up.[30]

Some poses are similar in the two disciplines, for example, open leg balance closely resembles Navasana (boat pose), roll over is similar to Halasana (plough pose), and swan and push-up are essentially identical to Bhujangasana (cobra pose) and Chaturanga Dandasana (low plank pose). Both disciplines develop strength, flexibility and fitness. Pilates, however, emphasises core strength, while yoga emphasizes flexibility.[32]

## Legal status

Pilates is not professionally regulated.[33]

In October 2000, "Pilates" was ruled a generic term by a U.S. federal court, making it free for unrestricted use.[34] The term is still capitalized in writing due to its origin from the proper name of the method's founder.[35] As a result of the US court ruling, the Pilates Method Alliance was formed as a professional association for the Pilates community. Its purpose is to provide an international organization to connect teachers, teacher trainers, studios, and facilities dedicated to preserving and enhancing the legacy of Joseph H. Pilates and his exercise method by establishing standards, encouraging unity, and promoting professionalism.[36]

## See also

* Calisthenics
* Meditation
* Squatting position
* Yoga

## References

1. ↑ Jones, Daniel (2011), Cambridge English Pronouncing Dictionary (18th ed.), Cambridge University Press, ISBN 978-0-521-15255-6
2. ↑ Wells, John C. (2008). Longman Pronunciation Dictionary (3rd ed.). Longman. ISBN 978-1-4058-8118-0.
3. ↑ 3.0 3.1 "The History of Pilates» Pilates Foundation". https://www.pilatesfoundation.com/pilates/the-history-of-pilates/.
4. ↑ 4.0 4.1 Pilates, Joseph (1998). Pilates' Return to Life through Contrology. Incline Village: Presentation Dynamics. pp. 12–14. ISBN 978-0-9614937-9-0. https://archive.org/details/pilatesreturntol00jose/page/12.
5. ↑ "Pilates in the Encyclopedia Britannica". https://www.britannica.com/topic/Pilates.
6. ↑ 6.0 6.1 "Joseph Pilates - Knockaloe - Isle of Man". http://www.knockaloe.im/profile_428812.html.
7. ↑ 7.0 7.1 Lange, Claudia; Unittham, Viswanath; Larkham, Elizabeth; Latta, Paula (April 2000). "Maximizing the benefits of Pilates-inspired exercise for learning functional motor skills". Journal of Bodywork and Movement Therapies 4 (2): 99–108. doi:10.1054/jbmt.1999.0161.
8. ↑ "What Is a Pilates Reformer, and How Does It Work? (Springs, Carriage, Pulleys Explained)". Aocpilates. February 2026. https://www.aocpilates.com/blog/show-141.html.
9. ↑ "Defining Pilates exercise: a systematic review". Complement Ther Med 20 (4): 253–62. August 2012. doi:10.1016/j.ctim.2012.02.005. PMID 22579438.
10. ↑ 10.0 10.1 Friedman, Danielle (2022-07-22). "Is Pilates as Good as Everyone Says?" (in en-US). The New York Times. ISSN 0362-4331. https://www.nytimes.com/2022/07/22/well/move/pilates-exercise-flexibility.html.
11. ↑ 11.0 11.1 Mayo Clinic Staff (2012). "Pilates for Beginners: Explore the Core of Pilates". Mayo Clinic. http://www.mayoclinic.com/health/pilates-for-beginners/MY01377.
12. ↑ 12.0 12.1 Houglum, Peggy (2016). Therapeutic Exercise for Musculoskeletal Injuries (4th ed.). Human Kinetics. pp. 297–299. ISBN 978-1-4504-6883-1.
13. ↑ "All the different types of pilates – and how to know which one is best for you". https://www.stylist.co.uk/fitness-health/workouts/types-of-pilates/985409.
14. ↑ Baggoley C. "Review of the Australian Government Rebate on Natural Therapies for Private Health Insurance". Australian Government - Department of Health. pp. 110–118. http://www.health.gov.au/internet/main/publishing.nsf/content/0E9129B3574FCA53CA257BF0001ACD11/$File/Natural Therapies Overview Report Final with copyright 11 March.pdf.
15. ↑ Paola S (17 October 2017). "Homeopathy, naturopathy struck off private insurance list". Australian Journal of Pharmacy. https://ajp.com.au/news/homeopathy-naturopathy-struck-off-private-insurance-list/.
16. ↑ "Effects of Pilates-based exercises on pain and disability in individuals with persistent nonspecific low back pain: a systematic review with meta-analysis". J Orthop Sports Phys Ther 41 (2): 70–80. 2011. doi:10.2519/jospt.2011.3393. PMID 20972339.
17. ↑ "Pilates for low back pain". Cochrane Database of Systematic Reviews 2015 (7). 2015. doi:10.1002/14651858.CD010265.pub2. PMID 26133923.
18. ↑ "The effect of the Pilates method on the physical conditioning of healthy subjects: a systematic review with meta-analysis". J Sports Med Phys Fitness 56 (7–8): 864–73. 2015. PMID 26004043.
19. ↑ "Effect of pilates exercise for improving balance in older adults: a systematic review with meta-analysis". Arch Phys Med Rehabil 96 (4): 715–23. 2015. doi:10.1016/j.apmr.2014.11.021. PMID 25511371.
20. ↑ Byrnes, Keira; Wu, Ping-Jung; Whillier, Stephney (January 2018). "Is Pilates an effective rehabilitation tool? A systematic review". Journal of Bodywork and Movement Therapies 22 (1): 192–202. doi:10.1016/j.jbmt.2017.04.008. ISSN 1360-8592. PMID 29332746.
21. ↑ Latey, Penelope (2001). "The Pilates method: history and philosophy". Journal of Bodywork and Movement Therapies 5 (4): 275–282. doi:10.1054/jbmt.2001.0237. ISSN 1360-8592. https://linkinghub.elsevier.com/retrieve/pii/S1360859201902372.
22. ↑ "Barre Pilates para transformar tu silueta y postura". https://pilatescalella.com/barre-pilates-para-transformar-tu-silueta-y-postura/.
23. ↑ Lewitt, Moira S.; McPherson, Lesley; Stevenson, Marisa (2019). "Development of a Pilates Teaching Framework from an international survey of teacher practice". Journal of Bodywork and Movement Therapies 23 (4): 943–949. doi:10.1016/j.jbmt.2019.02.005. ISSN 1360-8592. https://linkinghub.elsevier.com/retrieve/pii/S1360859219300762.
24. ↑ Fitt, Sally Sevey; Sturman, Janet; McClain-Smith, Susan (1993). "Effects of Pilates-based conditioning on strength, alignment, and range of motion in university ballet and modern dance majors". Kinesiology and medicine for dance. OCLC 47763458.
25. ↑ Hall, D. W.; Nichols, J.; Aguilar, L.; Larkam, E. (1999). "EFFECTS OF PILATES-BASED-TRAINING ON STATIC AND DYNAMIC BALANCE IN AN ELDERLY POPULATION:" (in en). Medicine & Science in Sports & Exercise 31 (Supplement): S388. doi:10.1097/00005768-199905001-01987. ISSN 0195-9131. http://journals.lww.com/00005768-199905001-01987.
26. ↑ Lange, Claudia; Unnithan, Viswanath B.; Larkam, Elizabeth; Latta, Paula M. (2000). "Maximizing the benefits of Pilates-inspired exercise for learning functional motor skills". Journal of Bodywork and Movement Therapies 4 (2): 99–108. doi:10.1054/jbmt.1999.0161. ISSN 1360-8592. https://linkinghub.elsevier.com/retrieve/pii/S1360859299901614.
27. ↑ Crawford, Elisabeth (2000). Balance on the ball: exercises inspired by the teachings of Joseph Pilates. San Francisco, Calif: Equilibrio. ISBN 978-0-9703716-0-7.
28. ↑ Fiasca, Peter (2009). Discovering Pure Classical Pilates. ISBN 0615245625.
29. ↑ Latey, Penelope (2024). "Evolution of Pilates Part 2". Researchgate. https://www.researchgate.net/publication/383235515_Evolution_of_Pilates_Part_2.
30. ↑ 30.0 30.1 "Pilates vs Yoga: what's the difference between the two?" (in en-GB). 2022-08-12. https://www.cosmopolitan.com/uk/body/fitness-workouts/a23379/yoga-pilates-difference-calories/.
31. ↑ "Difference Between Pilates and Yoga" (in en). https://www.webmd.com/fitness-exercise/difference-between-pilates-and-yoga.
32. ↑ Ogle, Marguerite (14 January 2019). "Differences and Similarities in Pilates and Yoga Poses". VeryWell Fit. https://www.verywellfit.com/pilates-vs-yoga-exercises-2704754.
33. ↑ "PMA Quick Facts - Pilates Method Alliance". http://www.pilatesmethodalliance.org/i4a/pages/index.cfm?pageID=3295#regulated.
34. ↑ "Pilates, Inc. v. Current Concepts, Inc., No. 96 Civ. 43 MGC." (in en). https://case-law.vlex.com/vid/pilates-inc-v-current-892376810.
35. ↑ Favilla, Emmy (2017). A World Without Whom: The Essential Guide to Language in the Buzzfeed Age. New York: Bloomsbury USA. p. 118. ISBN 978-1-63286-757-5.
36. ↑ "About the PMA". Pilates Method Alliance. http://www.pilatesmethodalliance.org/i4a/pages/index.cfm?pageid=3278.

## Further reading

* "Pilates Method for Women's Health: Systematic Review of Randomized Controlled Trials". Arch Phys Med Rehabil 96 (12): 2231–42. 2015. doi:10.1016/j.apmr.2015.04.005. PMID 25912668.

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