Pilates Myths Debunked: 10 Common Pilates Myths
Pilates has become increasingly popular, but there are still plenty of misconceptions about who Pilates is for, what it involves and whether you need to be fit or flexible to get started.
Is Pilates just stretching? Is it only for women? Do you need expensive equipment? And can Pilates really give you a good workout?
In this guide, I'm looking at some of the most common Pilates myths and misconceptions and explaining what you actually need to know before starting Pilates.
Pilates is the same as Yoga
Whilst Pilates and Yoga are both low-impact forms of exercise that emphasise a mind-body connection, they are distinct practices with different approaches and techniques. See my separate blog post for a more in-depth dive into the differences between Pilates and Yoga.
pilates is only for young and fit
There definitely seems to be the impression that you can only do it if you are a Yummy Mummy who meets her other Yummy Mummy friends afterwards for coffee and avocado on toast in a trendy coffee shop!
This is what happens when people confuse the world of Instagram with real life. In real life people of any age, gender, weight and ability are practicing Pilates – and EVERYONE should be practicing it!
Pilates is adaptable and can be beneficial for people of all ages and fitness levels. As a low-impact exercise, it is particularly suitable for older adults or those recovering from injuries. Scientific studies show Pilates improves balance, flexibility, and core strength, crucial for healthy aging.
Pilates is easy, and not a serious workout
No! Pilates can be surprisingly challenging, particularly when you focus on controlled movement, alignment, breathing and technique.
While Pilates is adapted for various fitness and experience levels, it is by no means an easy workout. Anyone who has tried the full version of the original 34 exercises will be in full agreement that they are not easy!
Pilates focuses on controlled movements that engage both the body and mind, often targeting deeper muscle groups that are not addressed in other forms of exercise. Stabilising these core muscles has shown to be key to improving overall strength and fitness.
It is usually men who think that Pilates is going to be easy (Pilates - it’s just a bit of stretching isn’t it?). I remain extremely humble about my own abilities, as despite the amount of Pilates I do myself I still have extremely weak abdominal muscles! However, there is a little satisfaction in taking a group of cross-fit types who think they are extremely strong and seeing them taken down a peg or two by their inability to lie on their back and lift their legs into the air!
I always challenge anyone who says Pilates is easy to come to one of my classes and see if they are still saying that even after the first 10 minutes!
pilates is only for women
Definitely not. Pilates is suitable for people of all genders, ages and fitness levels.
Men are much harder to persuade to try Pilates. However, once they have tried it and they realise that - 1) it's a serious workout, and 2) they start to feel the benefits, they are usually long term Pilates practitioners unless some health challenge prevents them from practicing. One of the biggest benefits for men generally is improved mobility in their hip region, which is not as naturally loose as women’s. Men tend to be much stronger in the larger muscle groups (such as quads, hamstrings, glutes and also the upper body), but weaker in the smaller, deeper core and stabilising muscles that surround the spine. Pilates focuses heavily on building strength in these stabilising muscles.
You need lots of expensive equipment to do pilates
Pilates can be practiced with or without equipment. Mat-based Pilates exercises are extremely effective and can be done using just your body weight. In fact, Mat classes can provide a significant challenge compared to using some of the bigger Pilates equipment as there is nothing to “assist” in the movement. Small equipment such as Pilates balls, rings, resistance bands and hand weights are inexpensive, and they don't take up much space when not being used. You can get an extremely varied and challenging workout using the small equipment.
Pilates is Boring
Pilates is anything but boring. Sessions require concentration and mindfulness, making them mentally engaging as well as physically. With a variety of exercises and modifications, Pilates routines can be dynamic and challenging. Many people (especially those like me who don't enjoy the gym environment), find the focus on breath and movement to be a refreshing and invigorating experience.
You need to be flexible to do Pilates
Practicing Pilates will help increase flexibility, but being flexible isn't necessary to start. In addition to increasing flexibility, Pilates can help practitioners to increase their range of motion and reduce stiffness. Obviously, this doesn't happen overnight, but takes regular practice.
Pilates doesn't help with weight loss
Pilates isn't usually considered a high-calorie-burning form of exercise, so it shouldn't be marketed as a quick way to lose weight.
However, Pilates can be a valuable part of an active lifestyle. Regular Pilates can help develop muscular strength, mobility, body awareness and physical confidence, while providing a form of exercise that many people enjoy and can maintain consistently.
If your goal is weight management, Pilates can sit alongside other forms of physical activity and a balanced diet rather than needing to be the only exercise you do.
You need to have a strong core
Absolutely not! Building and maintaining a strong core is one of the main reasons to come to Pilates, so don’t think you can’t come if you haven’t already got this.
You need to be good at Pilates to join a class
Absolutely not! Our main aim in Pilates is to move our bodies in a way that feels good, allows us to increase our body awareness, mind and body connection and to move with control. That will look different for everyone, so there is no point in comparing ourselves to anyone else in the room.
Looking for Pilates classes in Derby?
If you've been thinking about trying Pilates but aren't sure whether it's right for you, joining a friendly class can be a great way to get started.
I teach Mat Pilates classes in Derby, with classes suitable for complete beginners as well as people who already have Pilates experience.
My classes are based in Allestree, Darley Abbey and Little Eaton, with different evening options available. I teach a mixture of classical and contemporary Mat Pilates, using small equipment where appropriate.
You don't need to be particularly fit, flexible or experienced before you start. I offer different options throughout the class so that you can work at a level that feels appropriate for your body.
