:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-1611029413-1077a07a4d15462486cc79510c0a4f8e.jpg "A group of people exercising on reformer Pilates machines in a fitness studio")
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- Pilates includes several styles, from classical and contemporary to clinical.
- Mat Pilates uses body weight and floor exercises, while reformer Pilates uses spring-loaded equipment for added resistance.
- Programs like Solidcore and Lagree use Pilates-inspired techniques but are not considered traditional Pilates.
Classical, contemporary, mat, reformer. There are many types of Pilates out there. Then you have [solidcore], Lagree, and hot pilates—it seems like every day, there's a new Pilates-based exercise trend taking over our social media feeds. So how can you make sense of it all?
With so many types of classes available, it may be hard to choose the right one for you. Here's a breakdown of the types of Pilates classes you may see.
First, What Is Pilates?
Developed by German physical trainer Joseph Pilates in the 1920s, Pilates is a controlled, low-impact, full-body exercise system designed to improve muscle strength and control, flexibility, posture, and balance.
Joseph Pilates became inspired to develop a strengthening regimen after growing up with asthma and rickets, a disease that causes soft, weak bones. He studied yoga, martial arts, Zen meditation, and Greek and Roman exercises. Later, he served as a hospital orderly rehabilitating soldiers during World War I. After experimenting with attaching springs to hospital beds to support soldiers' limbs during exercises, he found that it helped them recover faster.
From there, Joseph Pilates built a system of more than 500 repetitive exercises using either a mat or specialized apparatuses he designed himself, such as the reformer, Wunda Chair, or Spine Corrector. The movements were meant to be controlled, precise, symmetrical, and uniform.
Later, two of Joseph Pilates' students, Gail Eisen and Philip Friedman, synthesized his guidelines into the six core principles widely recognized today:
- Centering
- Concentration
- Control
- Precision
- Breathing
- Flowing Movement
Types of Pilates Based on Approach
There are three main approaches to Pilates.
1. Classical Pilates
Joseph Pilates' regimen is commonly referred to as Classical Pilates. Originally called Controlology, it involves a fixed sequence of exercises focused on precision and control.
Classical classes closely resemble Joseph Pilates's original method, incorporating his equipment and exercises. These moves are performed without modification, in the same order he originally came up with. They focus on posterior pelvic tilt, which involves tucking the tailbone and flattening the back to activate the core and protect the spine.
2. Contemporary Pilates
This form of Pilates blends classical principles with modern scientific developments and rehabilitation techniques. While it's based on Joseph Pilates's original method, it's influenced by updated knowledge on biomechanics and physical therapy.
Contemporary Pilates allows for modifications and variations, as well as greater flexibility in the order you perform the moves. Classes may involve additional small equipment, such as massage balls, that were not part of Joseph Pilates' original regimen. Some contemporary practices, such as STOTT Pilates, also emphasize a natural or neutral curve of the spine rather than a posterior pelvic tilt.
3. Clinical Pilates
By the 2000s, healthcare providers had modified Pilates techniques for use in clinical or therapeutic settings.
Known as clinical Pilates, this approach combines Pilates with the McKenzie rehabilitation method for treating musculoskeletal pain. It allows for modifications and places greater emphasis on individuals' needs and goals.
Types of Pilates Based on Equipment
Pilates may also be classified by the type of equipment used. These tools can all be used in classical, contemporary, or clinical Pilates.
1. Mat Pilates
Mat Pilates was the first system Joseph Pilates developed and is the foundation for all other Pilates regimens. He designed a strict sequence of 34 matwork exercises.
Participants sit or lie on a floor mat and use gravity to stabilize their core. This form typically involves bodyweight exercises such as leg circles and bridges, with a focus on breathing and execution.
2. Reformer Pilates
Originally designed by Joseph Pilates, a reformer is a specialized piece of large exercise equipment that encompasses a long, bed-like frame set low to the ground and a sliding horizontal platform attached to a system of pulleys or springs.
Participants stand, sit, kneel, or lie on the reformer and complete moves. The springs can be adjusted to increase resistance or provide more support for the movements.
Other Pilates Apparatuses
Pilates classes may incorporate a number of other apparatuses, including:
- Wunda Chair: This resembles a backless chair, comprising a box-like wooden base with a padded seat and a spring-loaded pedal for resistance.
- Barrel: This curved, padded structure resembles a barrel attached to ladder rungs and is designed for deep stretches and core exercises.
- Spine Corrector: This is a smaller barrel structure with a flat step. Set low to the ground, this tool is used for floor exercises designed to improve posture, flexibility, and core strength.
- Cadillac/Trapeze Table: This is a large structure comprising a padded platform and a four-post metal canopy frame with bars, springs, and straps that can be adjusted for support or resistance.
- Tower: This wall unit, made up of springs, bars, and straps, is similar to a reformer but with a vertical frame. Tower classes may involve resistance training combined with mat exercises.
Where Do Pilates-Based Workouts Fit In?
Pilates has inspired countless exercise regimens, from Barre to HIIT Pilates. But while you may hear friends refer to their [solidcore], Lagree, or BODYROK class as "Pilates," these programs aren't technically Pilates—though they may incorporate some Pilates techniques.
Like reformer Pilates, these programs use spring-loaded machines and incorporate low-impact movements. However, they tend to be higher-intensity, place greater emphasis on strength training, and incorporate modern techniques such as progressive overload to maximize muscle fatigue.
They may also incorporate their own proprietary reformer-like machines. For example, Lagree uses a larger machine called the Megaformer, which offers more springs, attachments, and adjustments than a reformer, allowing for a wider range of uses.
So, Which Should You Choose?
Different types of Pilates and Pilates-based workouts may offer different benefits. For example, mat Pilates may be better for building a strong foundation, while reformer Pilates offers more intense strength training.
A healthcare provider can help you decide which regimen is right for you. And if you're a beginner, consider taking classes marketed as beginner-friendly to help prevent injuries.
