Pilates Benefits Explained: Strengthen, Stretch, and Restore with Fitness First Indonesia

Pilates isn’t just a passing fitness fad - it’s a proven, science-backed movement method that continues to grow in popularity around the world. From improving posture and flexibility to reducing stress and back pain, Pilates offers something for every body and every lifestyle.

At Fitness First, Pilates remains one of the most loved group fitness experiences because it’s simple, accessible, and effective. Whether you’re new to movement or looking to refine your strength training, Pilates helps you connect body and mind while building the kind of deep core strength that supports you in everything else you do.

According to the Les Mills Global Fitness Report, Pilates and other mindful movement formats are among the fastest-rising wellness trends across generations. Its staying power lies in the balance of challenge and restoration — and in the way it adapts to every fitness level.

What Exactly Is Pilates?

Pilates is a form of low-impact exercise that focuses on coordinated movement and breath. Each session strengthens the body’s stabilising muscles, especially the core, while improving postural alignment and mobility.

Developed in the 1920s by Joseph Pilates, the method was initially used for rehabilitation before becoming a staple among dancers and athletes. Over time, it found mainstream fame through celebrities such as Madonna and Jennifer Aniston, and today you’ll find hundreds of Pilates variations — from classical mat routines to dynamic fusions with yoga and HIIT.

Whatever your style, the goal remains the same: controlled, mindful movement that builds strength, flexibility, and resilience.

Four Popular Types of Pilates

1) Mat Pilates

Perfect for beginners, Mat Pilates uses your own bodyweight to improve core control, strength, and endurance. Movements such as hundreds, leg circles, planks, and leg stretches target both small and large muscle groups, enhancing overall stability.

Find a Pilates class in a Fitness First club

2) Reformer Pilates

Reformer Pilates uses a bed-like sliding carriage with straps and springs to add resistance and variety. The equipment allows deeper engagement and a greater range of motion, helping you strengthen muscles and improve posture.

3) Contemporary or Fusion Pilates

Modern Pilates often blends elements of yoga, dance, or barre to create a hybrid experience. For instance, BODYBALANCE™ combines yoga and Pilates to enhance flexibility and balance through mindful movement.

At Fitness First, our Pilates classes follow this contemporary approach — blending traditional core work with mindful flow to help you move better, breathe easier, and feel stronger.

4) HIIT Pilates

By integrating high-intensity intervals into Pilates movements such as bridges and planks, HIIT Pilates delivers both strength and cardio benefits. It’s perfect for those who love a challenge and want to boost endurance while maintaining mindful control.

How Your Body Benefits from Pilates

Scientific research continues to prove the wide-ranging benefits of Pilates. Beyond stronger abs, Pilates can enhance mental clarity, improve mobility, and support long-term wellbeing. Here are six of the most evidence-based benefits:

1. Improves balance and body awareness — Pilates enhances proprioception (your sense of where your body is in space), reducing the risk of injury and falls — especially as you age.
2. Increases mobility and flexibility — Slow, controlled movements stretch and strengthen muscles simultaneously, improving joint range of motion.
3. Reduces stress and boosts mood — Focused breathwork and movement lower cortisol levels, while increased blood flow releases feel-good endorphins. Studies also show improvements in motivation, cognitive function, and overall energy.
4. Supports better posture — By strengthening the core and postural muscles, Pilates helps correct alignment and can reduce shoulder, neck, and back pain.
5. Lowers injury risk — The controlled nature of Pilates builds muscle endurance and stability, which enhances joint support during other activities.
6. Eases lower-back pain — Pilates targets the deep core and pelvic floor muscles that support the spine, making it a powerful complement to rehabilitation programs.

Research also shows that regular Pilates practice can improve sleep quality, cognitive function, and immune response — making it one of the most complete forms of mind-body training. 

How Pilates Fits into a Balanced Routine

While Pilates delivers exceptional results, it should be part of a well-rounded fitness program. The American College of Sports Medicine (ACSM) recommends combining Pilates with cardiorespiratory, resistance, and flexibility training for optimal health.

If you love Pilates, consider pairing it with other classes that complement your goals such as BODYPUMP™ for strength, BODYBALANCE™ for flexibility, or low-impact cardio sessions for heart health.

Is Pilates Really Different from Yoga?

Although both are low-impact, breath-focused workouts, they differ in execution. Yoga emphasises mindful stillness and flowing sequences that connect breath to movement, while Pilates challenges your muscles through controlled pulses and precise limb movements within each position.

Both practices improve flexibility, posture, and focus, but Pilates places greater emphasis on core activation and body mechanics, making it a powerful complement to yoga-based training. 

Top Pilates-Inspired Workouts to Try

• Fitness First Pilates — A mindful, full-body workout combining controlled movement, breath, and precision to improve strength, posture, and flexibility.
• BODYBALANCE™ — A yoga-Pilates blend that improves mobility, posture, and mental calm.
• BODYPUMP™ — A barbell-based strength class featuring functional and core-focused training drawn from Pilates principles.

Each of these workouts develops stability, coordination, and strength making them perfect companions to your Pilates practice.

What Equipment Do You Need?

You don’t need much to get started. A comfortable mat, resistance band, or light weights will help you perform most Pilates movements.

Reformer Pilates, which uses a sliding carriage with springs and pulleys, typically requires a specialised studio setup. Programs like LES MILLS SHAPES™ and Fitness First Pilates replicate the benefits of reformer training using light plates, sculpt bands, or sliders — so you can enjoy similar results without the extra equipment.

If you prefer training at home, Les Mills Equipment is versatile, durable, and effective for improving muscle activation and maintaining good technique during Pilates sessions.

The Takeaway

Pilates is more than a workout, it’s a lifelong practice of strength, awareness, and control. Whether you’re seeking better posture, less stress, or a stronger core, Pilates offers a path to sustainable, mindful fitness.

At Fitness First, our Pilates classes combine expert instruction, science-based technique, and a welcoming community — giving you all the tools to move better, feel better, and live stronger.

Join a Fitness First Pilates class today or speak to one of our trainers about how Pilates can complement your current fitness routine.

Acknowledgment: This article was inspired by research and insights originally published by Les Mills Fit Planet and adapted for Fitness First members.