If you are thinking about starting Pilates, you may be wondering what this low-impact exercise will do to your body. While it doesn't make you sweat, Pilates strengthens the body through repetition of small movements. This style of workout, designed to build stronger, sculpted muscles, has gained a celebrity following and has become a household name. For those considering starting Pilates this year, the benefits of Pilates are summarized below.

Most Pilates classes last from 45 minutes to an hour. You may not realize all of these benefits in your first class, but with regular practice, your body will strengthen, tone, improve posture, and increase flexibility DOMS (delayed onset muscle soreness) usually occurs 24 to 48 hours after exercise and is completely normal. Remember to stretch and hydrate during this time.

I want to practice Pilates at home. Here are 5 exercises to strengthen your core with Pilates, a Pilates abdominal and glute workout you can do at home, plus everything you need to know about Pilates for weight loss. [One of the main focuses of Pilates is to strengthen the core - the center of the body, including the abdominal muscles, lower back, and pelvic floor. If your goal is to get visible abdominal muscles, no amount of Pilates lessons will help. Visible abdominal muscles are the result of low body fat percentage.

But a strong core is not just an aesthetic goal. A strong torso helps you run harder, lift heavier, sit with better posture, and avoid injury. According to one small study (open in new tab), two hours of Pilates lessons per week for 12 weeks improved abdominal strength and upper back posture.

Speaking of the back, there is a reason Pilates is often recommended for injury rehabilitation. Because Pilates targets the abdominal and pelvic floor muscles, many studies (open in new tab) have shown that it can strengthen the back and reduce back pain.

Pilates and yoga are not that similar, but both involve stretching muscles and moving through the full range of motion of the joints. In a Pilates class, precise, controlled movements can increase flexibility and mobility.

Especially important for people who spend a lot of time sitting at a desk, Pilates focuses on aligning the body, supported by a strong torso. This makes it ideal for runners, cyclists, and others who practice sports to strengthen weak areas of the body and prevent injury.

Regular Pilates practice often improves posture by strengthening weak muscles and backs.

Pilates is a mind-body practice that requires a focus on breathing. In your first class, you may be confused by the deep, loud breathing the instructor and your classmates are doing throughout the class, but deep breathing is key to the Pilates practice.

This deep breathing, as well as movement, stimulates feel-good hormones, oxygen flow, and blood circulation, all of which can boost your energy and improve your mood.

Deep breathing in Pilates has also been shown to lower cortisol and decrease stress over time. If a faster HIIT workout or gym session is stressful, Pilates is often a calmer environment where you can release tension and focus on your breathing. [25] [26] Last but not least, if your goal is to lose weight, Pilates can help. However, don't expect to lose weight as quickly as other forms of exercise.

Celebrity trainer Paola Di Lanzo, founder of the renowned Paola's BodyBarre (opens in new tab) (PBB), explains, "One of the first questions I get from clients is, "Will Pilates make me thin?" she explains. She adds, "Yes, Pilates can change your body composition. By improving the health of the spine and joints, it improves exercise efficiency and may lead to weight loss." Di Lanzo warns, however, that weight loss is more complicated than practicing Pilates alone.

Need more workout inspiration? Here's what happened when a fitness editor did Pilates every day for a month, plus a Pilates workout you can do at home with weights to get even more out of it.