Pilates may seem like a modern-day trend, with contemporary stars of all ages like Martha Stewart , Lady Gaga and Kylie Jenner reportedly swearing by the workout. Yet, it's been around since Joseph Pilates developed it under the name "Contrology" in the 1920s.
"Pilates emphasizes breathing and concentration to promote mindfulness and body awareness," says Laura Fielding, NCPT , a Club Pilates Master Trainer based in Colorado. "It's often used to improve core strength, enhance balance and rehabilitate injuries."
The core is at the center of Pilates, but it's not the only muscle Pilates targets.
"The magic of Pilates is that you can work all muscles in a well-rounded workout," says Jill Drummond , the director of education and programming for BODYBAR Pilates.
What muscles does Pilates work specifically? Instructors shared the benefits of Pilates, the muscles worked and step-by-step instructions for low-impact exercises that'll have you feeling a full-body burn.
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Pilates: Muscles Worked And Sample Moves From Instructors
1. Core
The most straightforward answer to the question, "What muscles does Pilates work?" is the core. Centering is one of the six guiding principles because each movement — whether it involves other muscles or not—requires a practitioner to engage their core. (The other five are breathing, concentration, control, precision and flow.)
"All Pilates professionals and practitioners will agree — every Pilates exercise is a killer core challenge," Drummond says.
A strong core is about more than just reaching goals for a six-pack aesthetic. "A strong core is key for good posture, lower back support and stability in everyday movements," says Jo Gomez , the vice president of product and talent at JETSET Pilates.
In fact, Pilates workouts go deeper than the six-pack abs. Fielding explains that the core is made up of three muscles:
- Rectus abdominis : The six-pack muscle that runs down the front of the abs
- Transverse abdominis : These are the "corset muscles," which wrap around the torso and are deep within the abdominals. They provide support and stability.
- Internal and external obliques: These muscles are on either side of your midsection and help you twist and bend sideways.
Try: Sliding pike
Gomez explains you'll need sliders or towels to do this core burner. Once you have them, Gomez says to:
- Start in a high plank position with your body in a straight line from the head to the heels. Place your hands under your shoulders and your feet on sliders or towels.
- Engage your core and lift your hips, sliding your feet closer to your hands. (Pro tip: "Try to lift your hips as high as possible while keeping your legs straight, Gomez says. "You might also feel a stretch in your hamstrings.")
- Stop when you reach an inverted V-shape and hold the position, keeping your core tight and back flat.
- Return to the start by lowering your hips back into a plank position with control. (Gomez explains exercising control will keep the core engaged.)
2. Glutes
Pilates may involve small, precise and low-impact movements, but it works some major muscle groups, including the largest in your booty (the gluteus maximus).
"The gluteus maximus...is responsible for hip extension and outward rotation," Fielding says.
Fielding says Pilates also works overtime, with moves targeting the gluteus medius and minimus. "The gluteus medius and minimus are smaller muscles that help with hip stabilization and abduction—moving the leg away from the body," Fielding says. "Strong glute muscles are important in everyday life because they help maintain proper posture and stabilize the pelvis. They play an important role in keeping the spine aligned and reducing the risk of back pain and injury."
You'll also build the functional strength needed for running, walking, sitting, standing and climbing stairs.
Try: Glute bridge
Fielding loves the glute bridge, which targets the glutes (and core, obviously) and the back of the leg, improving lower-body flexibility and pelvic stability.
"This exercise is a building block to many other Pilates exercises as the core, glutes and legs are all engaged simultaneously," Fielding says.
To do it:
- Lie on a mat with your knees bent. Place your feet hip-width distance apart with heels and sit bones aligned. Place your arms out long by your sides. Keep the palms facing the mat. Ensure your neck is long and relaxed. Inhale.
- Exhale, drawing the belly button in towards the spine as you tuck your pelvis.
- Slowly peel your spine off the floor vertebra by vertebrae until you are resting on your shoulder blades.
- Inhale at the top of the move.
- Exhale as you perform the move in reverse to return to start by lowering the spine back to the floor one vertebrae at a time.
Simplify: "If this does not feel good on the spine or if you have osteoporosis, you can lift the spine in neutral—a hinge bridge—rather than articulating one vertebra at a time," Fielding says.
Progress: Fielding says you can consider kicking it up a notch once you have strength and stability. "You can progress by lifting one leg into a single leg bridge or by adding hip abductions with a resistance band around the thighs," Fielding says.
Related: This Is What Happens to Your Body if You Do 10 Pushups Every Day
3. Legs (Quads, Hamstrings and Calves)
In addition to the glutes, you'll work both major muscle groups in the thighs (quadriceps and hamstrings) and the calves, which are found in the back of the leg below the knee.
Like the glutes above them, Gomez says these muscles are critical for walking, stair-climbing, injury prevention and stability.
Try: Pilates lunge and twist
Gomez dishes that you'll also target the core, particularly the obliques, courtesy of the twist.
- Start in a tall, standing position with your feet hip-width distance apart and core engaged.
- Step one foot forward into a lunge with your weight on your front heel.
- With the core engaged and torso upright, lower your body until your front knee is at a 90-degree angle.
- Place your hands behind your head.
- Rotate the torso toward the side of your front legs, engaging your obliques.
- Hold the twist for a breath.
- Return to the pre-twist position.
- Push through the front heel to return to the starting position.
4. Shoulder and Back Muscles
Pilates doesn't leave out the upper body. Fielding says that Pilates also engages the:
- Deltoids
- Rhomboids
- Trapezius
"Together, the deltoids, rhomboids, and trapezius muscles are important for a wide range of daily activities such as lifting, carrying, pulling and maintaining posture," Fielding says. "They contribute to upper body strength, shoulder stability, and overall musculoskeletal health, making them essential for performing everyday tasks efficiently and safely."
The spine is also a critical piece to your everyday life and a Pilates workout.
"The erector spinae is a group of muscles that run along the length of the spine, from the lower back to the upper back," Fielding explains. "The erector spinae muscles help maintain an upright posture by supporting the spine. These muscles allow you to extend your spine, which is necessary for bending backward. They also assist in side bending movements and help rotate the spine."
Try: Swimming
Get ready to make a splash sans pool.
"In the Pilates exercise, Swimming, all of the muscles in the back of the body are activated," Fielding says. "Swimming works the spine in extension while opening up the chest, shoulders and hips and strengthening the upper back and glute muscles."
Pro-tip for beginners: "This exercise can be difficult for some, so start slowly by alternating the arms first," Fielding says. "Then, try the legs and eventually put it all together."
To go swimming, Pilates-style, Fielding says to:
- Lie face down on a mat, stretching your arms in front of you and legs straight behind you.
- Keep your legs straight as you pull your navel in towards the spine to engage the core.
- Keep your hip and public bones connected with the mat to stabilize the pelvis and draw your shoulder blades down towards the hips.
- With your core engaged, lift your chest from the mat, extending through the spine.
- Start to lift your right arm and left leg a little higher.
- Switch to the left arm and right leg and continue alternating in a swimming motion as you inhale and exhale deeply. (Pro tip: "You want to move the limbs while stabilizing the pelvis and core," Fielding says. "Try to avoid rocking from side to side and focus on elongating the spine and limbs."
Simplify: "For those with tight shoulders, you can bend the elbows, but remember to lift from the shoulders," Fielding says.
Do I Still Need To Do Cardio If I Do Pilates?
Pilates may be low-impact, but your muscles will likely feel...worked after a class. Should you continue to add cardio? "It really depends on what you’re aiming to achieve," Gomez says. "If you're looking to boost your heart health, build endurance or lose weight, mixing in cardio can be a great way to enhance your results. Pilates is fantastic for building strength, flexibility and core stability, but it doesn’t fully cover the aerobic benefits that cardio provides."
The American Heart Association recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio weekly, plus two days of strength training.
For what it's worth: "Cardio, by the way, could just be a brisk walk," Gomez says.
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