1. Increases Core Strength
Pilates is famously known for its emphasis on the core — the center of the body from which all movement stems. The core is all of the surrounding muscles of the trunk that when strengthened and pliable, support and stabilize the body.

2. Improves Posture
Improved posture is the difference between weak, imbalanced muscles, headaches, shoulder or back pain, and sitting or standing tall with ease. Pilates focuses on the full body’s alignment, ideal range of motion at the joints, and a balance of all opposing muscles. It improves posture by bringing awareness to your alignment and strengthening neglected postural muscles.

3. Decreases back pain
Pilates targets the deeper abdominal muscles and the pelvic floor to both contract and release — a true sign of strength. These muscles work like a brace to lift and support the organs and protect and stabilize the back.

4. Decreases stress
Continuing from the benefit of body awareness, the inward focus and use of breath from Pilates can down-regulate the nervous system. This, in turn, can take you out of fight-or-flight mode, lower cortisol, and decrease stress over time

5. It improves flexibility and mobility
Flexibility is the amount of passive stretch in a muscle. Mobility is the range of motion at a joint. Good mobility requires flexibility but also strength. Mobility is something you should strive for, while flexibility in and of itself isn’t functional. You need a balance of strength and flexibility to optimize mobility. A Pilates practice keeps moving with smooth transitions between precise and slow, controlled movements. Instead of stretching after a strengthening exercise, most Pilates exercises are a combination of the two, which improves strength, flexibility, and mobility.