Categories / Yoga, Pilates & mind-body
Featured in: Exercise for a bad back, No-equipment home workouts, Exercise during pregnancy, Exercise after having a baby, Exercise for menopause, Exercise for over 50s, Exercise in a small flat, Yoga vs Pilates
Pilates (Mat)
Core-focused precise floor exercises.
How to start
Join a beginner mat class or follow a video: breathing, pelvic tilts, the hundred, leg circles and bridging, focusing on controlled movement.
How to progress
Add repetitions, then more difficult variations. Attend two or three classes a week.
What the evidence says
Evidence: moderate
A 2026 pooled analysis of Pilates in women with long-term low back pain found less pain (SMD -1.88) and better function (SMD -1.08), in both menopausal and non-menopausal women. The included trials were small and the results varied. A 2026 pooled analysis of 25 trials in adults with long-term low back pain found that mind-body exercise (yoga, Pilates, tai chi and qigong) cut pain by about 1.6 points on a 10-point scale compared with usual care or no exercise. The results varied a lot between trials, the certainty was low, and the review could not say which type was best.
Take care: Tell your instructor about back, neck or pelvic floor problems. Avoid exercises lying flat on your back in later pregnancy.
Sources
12-week starter plan
Two sessions a week at first.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Move with control.
- Breathe out on effort.
- Keep your neck relaxed.
Common mistakes
- Rushing.
- Tensing the neck.
- Holding your breath.
Kit and cost
Low Approximate UK prices.
- A mat
- Comfortable clothes
- A class (about £6 to £14)
Frequently asked questions
Is Pilates good for back pain?
A review of trials in women with long-term back pain found it reduced pain, but the trials were small and varied.
Is it a workout?
It builds control, strength and flexibility, more than fitness.
Do I need a reformer?
No. Mat classes are a good start.
Good for: Back & posture Strength Flexibility
Compare with similar options
| Pilates (Mat) | Gyrotonic | Hatha Yoga | Surya Namaskar (Sun Salutations) | |
|---|---|---|---|---|
| Typical session | 50 min × 2/wk | 50 min × 2/wk | 60 min × 2/wk | 15 min × 5/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Low cost | High cost | Low cost | Free |
| Equipment | Basic kit | Specialist kit | Basic kit | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | moderate | limited | moderate | limited |