Why Does Pilates Work?

An ex-athlete, former personal trainer and now committed Pilates teacher shares her perspective.

Coming from a sporting background, I always found exercise relatively easy. Physical training had been part of my life from a young age. Understanding movement, developing strength and challenging my body came naturally to me.

When I qualified as a personal trainer, I loved working with athletes and already fit individuals. I understood their mindset. I knew how to challenge them, how to push their limits and how to help them progress.

But eventually, I found myself wanting something more.

It was when I started working with people who had little or no sporting experience that I realised just how much I still had to learn.

Why was someone's back arching during a seemingly simple movement? Why did another person experience discomfort? Why could one person perform an exercise effortlessly while another struggled to coordinate the most basic movement?

And, most importantly, how could I actually help them?

I have always struggled with perfectionism. Not the glamorous version people sometimes describe as a positive quality, but the kind where you continually set standards you struggle to reach. The kind that brings self-doubt and a persistent feeling that you don't know enough.

So I studied. And studied some more.

I completed courses, explored different approaches to exercise and movement, and kept searching for a deeper understanding of the human body.

Eventually, that journey brought me to Pilates.

Finding my place in Pilates

My teaching naturally developed towards contemporary Pilates, particularly the more clinical, movement-focused approach.

Perhaps because I don't come from a dance background. I've never considered myself particularly elegant or graceful! My interest has always been in movement mechanics, strength, coordination and function.

That doesn't mean I don't appreciate classical Pilates. Quite the opposite. I have enormous respect for Joseph Pilates and the method he developed, and comprehensive classical training remains one of my future ambitions.

But my background in personal training, combined with my experience teaching Pilates, has shown me something fascinating.

People who previously struggled with exercise were suddenly beginning to enjoy movement.

They were becoming more confident. They were attempting exercises they would previously have avoided. They were discovering abilities they didn't realise they had.

And that made me question something.

Why does Pilates actually work?

We often talk about core strength, flexibility, posture, stability and mobility.

All important, of course.

But I believe there is something else happening, something that is often overlooked.

While studying psychology with the Open University, I became increasingly interested in how the brain influences our experience of movement.

Neuroplasticity, motor learning, perception, confidence and the protective responses of the nervous system all fascinated me.

Our brains are constantly interpreting information from our bodies and surroundings. Previous experiences, expectations and perceived threats can influence how we move, how confident we feel and even how we experience discomfort.

Movement isn't simply a mechanical process involving muscles and joints.

It's also a conversation between the brain, the body and our environment.

And this is where I think Pilates becomes particularly interesting.

The fear of standing on one leg

One of my favourite examples is balance.

Ask a confident, physically active person to stand on one leg and they will probably do it without much thought.

Ask someone who is frightened of falling, and suddenly the simplest task becomes a significant challenge.

I see it in people's faces.

Before they've even lifted their foot, they're already worried about losing their balance.

I often tell my clients, with a reassuring smile, that if they feel unsteady, they can simply put their other foot down. We also make sure there's something secure nearby to hold if needed.

But the interesting thing is that their brain may already be anticipating a fall.

The challenge isn't necessarily just a lack of strength or balance.

It can also be a lack of confidence in their ability to respond.

I sometimes ask older clients who tell me they've had a fall what actually happened. Did they manage to react? Were they able to protect themselves? What might help them feel more prepared in the future?

Because balance training isn't just about remaining perfectly still on one leg.

It's about learning to respond, adapt, regain stability and, where possible, reduce the risk of falling.

And that requires practice, encouragement and an environment where people feel safe enough to try.

The extraordinary power of a good teacher

This is where I believe Pilates really comes into its own.

A well-taught Pilates class provides an opportunity to explore movement in a controlled, supportive environment.

The pace is often slower. There is time to think, feel, adjust and repeat.

A teacher can break down complicated movements into manageable steps.

Breathing can help regulate effort and encourage awareness.

Small successes gradually build confidence.

And perhaps most importantly, people begin to feel that they have some control over their own bodies.

That feeling is incredibly empowering.

I've seen clients arrive convinced that they cannot do something, only to discover, through a little guidance and practice, that they absolutely can.

Not necessarily perfectly.

Not necessarily immediately.

But they can begin.

And once that confidence develops, something wonderful happens.

They become curious.

They want to try more.

They stop seeing exercise as something they are incapable of doing and start seeing movement as something they can learn.

But is Pilates really that special?

Here's where things become even more interesting.

I follow quite a few exercise professionals and Pilates educators on social media.

Some I admire enormously for their knowledge, experience and passion.

Others have approaches I personally wouldn't choose. Some are highly critical of other teachers, sometimes unnecessarily so, in my opinion.

And there are educators whose methods seem rather unconventional to me, yet whose clients clearly enjoy their sessions.

What fascinates me is that two professionals can have completely different philosophies, sometimes even openly disagreeing with one another, while both appear to achieve positive results with their own clients.

So, if both approaches can help people, what is actually making the difference?

Perhaps we spend too much time arguing about which exercise is correct, which method is superior or who has the greatest understanding of movement.

Of course, qualifications, scientific evidence, appropriate exercise selection and professional competence matter enormously.

Not every approach is equally safe or effective for every individual.

But there is another important ingredient.

The relationship between the teacher and the person being taught.

Trust.

When people trust their teacher, they may become more willing to experiment with unfamiliar movements.

When they feel listened to, they are more likely to communicate their concerns.

When they feel supported rather than judged, they may be more willing to challenge themselves.

And when they begin to experience progress, their confidence grows.

It's a powerful combination.

Pilates is not rocket science. And that's the beauty of it.

Joseph Pilates was remarkably forward-thinking in recognising the importance of purposeful physical movement in an increasingly sedentary world.

His method developed through a combination of physical training, movement exploration and rehabilitation-related experiences.

But at its heart, we are still talking about something wonderfully simple.

Teaching people to move.

To coordinate their bodies.

To develop strength, mobility, balance and control.

To understand how breathing and movement work together.

And to gradually become more capable and confident.

The exercises themselves aren't magic.

A bridge is still a bridge. A squat is still a squat. Moving your spine, strengthening your hips or learning to control your trunk isn't exclusive to Pilates.

Physiotherapists, personal trainers and other movement professionals can achieve excellent results using many of the same principles.

What matters is how those exercises are selected, taught, adapted and progressed for the person in front of us.

And perhaps that is where the real skill lies.

Why do people keep coming back?

I regularly hear from clients who have been away for a couple of weeks and tell me how much they've missed their Pilates.

They notice a difference in how they feel.

Many tell me that even one session a week makes a meaningful difference to them.

Twice a week provides more opportunity to practise and progress, while additional sessions can be beneficial when appropriate for the individual.

Of course, the scientific evidence doesn't suggest that Pilates is a miracle treatment or that it is automatically superior to every other form of exercise.

But research does support Pilates as a useful way to improve certain aspects of physical function, including balance, strength and some types of persistent lower back pain.

And perhaps its greatest practical advantage is that people often enjoy it enough to continue.

Because the most sophisticated exercise programme in the world achieves very little if someone doesn't feel able or motivated to do it.

So, why does Pilates work?

For me, the answer isn't simply the repertoire.

It isn't the reformer, the mat or the springs.

And it certainly isn't about performing the most beautiful-looking exercise.

Pilates works when skilled teaching, appropriate movement, repetition and trust come together.

It gives people an opportunity to discover what their bodies are capable of.

It can help replace uncertainty with understanding, hesitation with confidence, and unfamiliar movement with a growing sense of control.

And as that confidence develops, people become willing to do more.

To challenge themselves.

To explore.

To progress.

Perhaps the real genius of Joseph Pilates wasn't simply creating a collection of exercises.

It was recognising the value of learning to move with greater awareness, purpose and control.

Not necessarily moving more. But learning to move better, with greater confidence.

And after years of working in sport, personal training and Pilates, that is what continues to fascinate me most.

— Mariann Dodds-Miklosik, owner of Three Arches Pilates & Wellbeing

A personal note: English isn't my first language, so I used ChatGPT to help me organise my thoughts and refine the wording. The experiences, ideas and opinions expressed in this article are entirely my own. ChatGPT simply helped me put them into better English than I might have managed on my own. Although, I must admit, they probably wouldn't have sounded quite this polished in Hungarian either!