10 Benefits I Noticed When Doing Mat Pilates Regularly

Recently, I’ve decided to add more Pilates classes to my workout routine. Most classes are fairly short, anywhere from about 20 to 30 minutes, so they’re easy to make time for them.

While I’d love to take more Pilates Reformer classes, they’re expensive. Since I work out exclusively at home, I only get to take mat Pilates. I’ve noticed some big changes that I want to share with you.

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The Six Pilates Principles: 

Joseph Pilates created his method back in the 1920s as a form of injury rehabilitation. So, it’s no surprise that I, like others, experience both mental and physical improvements. There are 6 guiding principles of the Pilates method:

• Concentration
• Control
• Center
• Precision 
• Breath 
• Flow

Equipment Needed

Other than an exercise mat, little to no equipment is needed. I’ve been practicing for a while now and have not purchased anything, although I have my eyes on a Pilates ring and sliders.

Peloton Pilates

I take all my mat Pilates classes through the Peloton App streamed through my Peloton Guide on my TV. If you’re interested in trying them, first locate them under strength classes. I recommend starting with Peloton instructor Kristin McGee’s introductory program.

10 Benefits of Mat Pilates:

1. Core Strength

Despite incorporating core exercises into my workouts, I have a weak core. A pelvic floor physical therapist diagnosed me with a weak transverse abdominis muscle that is at the root of my frequent glute pain.

Since doing more Pilates, I find that I can target my core muscles better. In fact, Mat Pilates exercises are specifically designed to target the muscles of the core, which include the muscles of the abdomen, lower back, hips, and pelvis.

The small precise movements of Pilates make a big difference. Two exercises in particular come to mind: 

• The Hundred: lie on your back and in a c-curve (head and shoulder lifted) position, lift your legs off the ground, and pump your arms up and down with deep breathing. It’s called the Hundred because ideally, you do 100 arm pumps while holding the position.
• The Roll Up: lie flat on your back with your arms extended overhead. From there, you gradually lift your head, neck, and shoulders off the mat and roll your spine up one vertebra at a time until you’re sitting upright with your arms reaching toward your toes. Then, you slowly roll back down to the starting position, and repeat.

2. Less Neck Pain

I hold tension in my neck and shoulders. It doesn’t help that in 2005, I was in a major car accident. When doing floor work, especially core exercises, I often have discomfort when holding my head up. I sometimes modify exercises and use a yoga block for support underneath my head. (I believe I can attribute some of this pain to my weak core).

Through consistent Pilates practice, I’ve become more mindful of correct positioning, particularly during exercises like the hollow hold, and now experience much less discomfort than when I first started. It’s all about maintaining good form.

3. Better Joint Health

This brings me to my next problem area, my glutes. When I used to belong to a gym, I gave up going to any Pilates classes because they aggravated my glute muscle too much. And, even during my beloved Peloton strength workouts, I’ve cried out in pain any time I had to do a kick-back or side leg lift.

Pilates relies on small movements and are low-impact and use your own body weight, which means they are gentle on your joints while still providing a challenging workout. And yes, they are challenging.

Since I started increasing my Pilates classes, I realized that my glute pain has almost disappeared. When I take a break, the pain comes back.

I especially noticed an improvement during the leg circles exercise.

4. Increased Range of Motion

As the tightness in my glutes decreased, I also noticed an increase in my range of motion.

Pilates exercises are designed to stretch and lengthen your muscles, which can help you become more flexible, and move more freely and with less pain. 

Some exercises to increase the range of motion include the roll-up, spine stretch, and swan dive. These exercises target your spine, hips, and shoulders, helping you to move more fluidly. 

5. Improved Flexibility

I’m not a naturally flexible person but the more I do Pilates, the deeper I can get into certain movements. Pilates exercises are all about stretching and lengthening muscles. I’ve noticed this when practicing yoga and even doing my pre-workout and post-workout stretches. 

My daughter joined the middle school cheerleading team. Leading up to her tryouts, she did a nightly “stretch.” I joined her and realized that her stretch routine was actually a 1-hour long Pilates routine, unbeknownst to her. It helped her to get into splits more easily.

6. Stress Reduction 

For my own mental health, I’ve gotten into the routine of starting my morning with a Pilates class, followed by either a strength workout or a Peloton ride. Pilates helps me to relax, calm my mind, and reduce anxiety. I’m mentally and physically letting go of tension in my body. 

Much like yoga, Pilates emphasizes the mind-body connection. While focusing on your breath, you will develop a greater mind and body awareness.

7. Pelvic Floor Strength

This may be the biggest change I’ve noticed.

While this may be TMI, ever since I had my daughter over a decade ago, I’ve struggled with urinary incontinence, especially while running and jumping. I’ve tried almost everything with the exception of surgery.

Again little movements like pelvic tilts (you can imagine a rolling marble) can strengthen the pelvic floor muscles.

This is one reason I won’t give up Pilates. I’ve noticed significant improvements and almost feel like the old me again (although I still don’t want to run long distances). And, when I take a break from doing Pilates, my symptoms get worse. 

8. Improved Posture

When I was a kid, my grandmother used to tell me to stop slouching. I was tall for my age (until I stopped growing to an average height). Ever since then, I try to have good posture.

As a content creator, I make a lot of videos. That means I have to not only listen to my voice on playback but also must closely examine myself during edits and all my flaws.

Even though it’s not drastic, I see small improvements in my posture. And, since I try to live a healthy lifestyle and focus on longevity, doing Pilates is a no-brainer.

Mat Pilates exercises, such as spine stretch and shoulder bridge, can help improve posture and also, alleviate back pain. Part of the reason for this is that when you have a strong core (abs, obliques, and lower back muscles), it helps to support the spine and maintain proper alignment of the body. 

9. Better Balance

Another thing I noticed after my accident was my balance was off. Even after all these years, I favor one side and have to work hard to balance, noticeable in yoga classes.

Lots of Pilates movements help with balance. Since I’m doing Pilates often, I can tell that it has helped me improve my balance.

One exercise that helps with balance is Bird Dog. This requires you to kneel on all fours, extending one leg backward and the opposite arm stretched forward. Hold this for a moment, then switch, and repeat.

10. Reduces the Risk of Injury

This year, I became certified in personal training. Much of what I learned focused on injury prevention.

I’m lifting a lot heavier weights than I did in past years. Since Pilates focuses on proper breath work, and posture, targets small muscles, helps with core training, and improves balance and coordination, regular workouts can reduce the risk of injury.

I like using Pilates as a pre-strength stretch and workout to warm-up my muscles. You can also use it as a post-workout class.

If you’re interested in becoming a certified personal trainer, follow my journey, and sign up for ISSA here.

​Is Pilates in my Future? 

Now that I’ve discovered the full benefits of Pilates, I can’t see myself giving up this exercise routine.

I love that it’s a whole body workout, perfect for all fitness levels and the benefits transfer over to everyday life and daily activities, not just in the workout room. Almost anyone can benefit from Pilates, kids and older adults, those with an established workout routine and those new to physical activity. 

A Pilates workout can up your energy levels while decreasing your stress levels. It’s a full-body workout that targets many muscle groups with little to no equipment. 

Personally, I’ve experienced many health benefits of Pilates. It’s helped me to reduce my neck, shoulder, and lower back pain. It has improved my balance and strength, posture, and did wonders for my weak pelvic floor and incontinence issues. 

I think Pilates is a great option as a low-impact form of exercise but for best results, do it several times per week. 

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Let me know if you’ve tried Mat Pilates and what you think below.

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