5 Things to Know Before You Judge Pilates, From an Instructor in Training
Think Pilates isn’t for you? Here are some things I want you to know (beyond the ‘pink Pilates princess’ Pinterest aesthetic)
So, guess what! I’m completing a mat Pilates teacher training course.
Not necessarily because I want to teach in a studio, but because I fell in love with how it made me feel.
Pilates found me during a pretty difficult chapter of my life.
I was finishing my law degree from home, and juggling resume-building and poor mental health.
Somatic movement became a kind of escape. And when I found myself, years later, feeling stuck in a miserable corporate job, it was one of the only things I could fall back on to keep myself sane.
Practicing pilates in the comfort of my own home — pants optional! Image: @francesnam_
Still, I get why people judge Pilates.
And, where I’m from (Gold Coast), the studio scene can feel… intense.
I mostly see white women, similar activewear sets, and a certain type of energy where I just don’t feel completely comfortable.
(That’s why I don’t currently attend studios myself — eek)
But the more I learn about Pilates, the more I want others to know what it actually is, beneath performative wellness and the ‘pink Pilates princess’ aesthetic.
So, here are five things I’d love you to know before you decide “noope, not for me”.
1 . Pilates is Harder (And Deeper) Than it Looks
Pilates is low impact, but don’t confuse that with easy or ineffective.
The exercises will target your deep stabilising muscles (like those in your core and spine), and challenge your coordination, balance, control and breath connection.
You’ll feel it the next day!
But not in the injury-prone, push-through-pain (F-no to stairs) kind of way.
Unlike some gym culture that’s all about ego lifting or solely focused on building a “shelf”, Pilates asks you to move with intention.
Stay connected. Listen to your body.
You might just find muscles you didn’t know you had.
As part of training, we’re taught to offer modifications.
So, if your range of motion is limited, or you’re a beginner, or you just need a little extra TLC that day, there’s always a version of the exercise that works for you.
Besides, classes can get pretty tough, the options are there because you shouldn’t push yourself to injury or disembodiment.
So, bottom-line: Pilates looks easy, but it’s not about maxing out.
Instead, it’s about tuning in!
2. The ‘Pilates Body’ Isn’t Real
You don’t need to be thin, flexible or already fit to practice Pilates.
And you definitely don’t need a certain aesthetic or a matching activewear set — especially when so many synthetic fabrics are full of harmful chemicals anyway.
The ‘Pilates body’ is a marketing myth. And it doesn’t reflect the people who practice or teach.
Yes, some local studios (like where I live) can still feel very white, exclusive, and image-driven.
But online, I’ve discovered a much more inclusive side of Pilates — real instructors of different ages, sizes, personal styles, races and abilities who are passionate about making the practice more accessible and welcoming.
A woman in a seated Pilates pose on a reformer machine. Image: Pexels
And maybe once upon a time, cues about “getting bikini ready” were the norm, but that kind of language doesn’t belong in modern Pilates.
In teacher training, we’re taught to use cues that support body awareness and self-respect.
Pilates is about building strength, not punishing and shaming your body!
3. Pilates Helps Your Body Age Better
As mentioned, Pilates strengthens your deep stabilising muscles. These muscles aren’t just about looking toned, but about improving stability.
Stability helps:
Support your posture
Protect you from injury
Improve balance
Alleviate back and hip pain.
A woman practicing on a yoga mat in her living room, and a child playing with blocks nearby. Image: Pexels
Pilates will also challenge the mobility of your limbs. In fact, throughout your workout, your stabilisers and mobilisers will often be working together.
For example, one part of your body might be holding steady to keep you in proper alignment, while another is extending or rotating to build flexibility and strength.
That kind of coordination matters in everyday life!
Of course, strength training and cardio are important too.
Did you know women are more at risk of osteoporosis (a.k.a. weak bones)? And that cardiovascular disease is the leading cause of death for women globally?
Our bodies need the load for healthy bones, while our hearts thrive on being challenged.
But if you also want to age well, mobility work matters just as much.
A mature-aged woman practicing Pilates on a yoga mat. Image: Pexels
Over time, Pilates can help you move with more awareness, alignment and ease.
These factors form a huge part of feeling confident in your body, and remaining mobile and independent for as long as possible.
4. Pilates Can Improve Mental Health Too!
One of the most underrated benefits of Pilates is how it supports your mind.
It encourages you to slow down, notice your breath, and be present in your body.
In fact, breath is a core principle of Pilates.
Throughout a session, your instructor will offer breath cues to help you stay mentally focused, move with greater control, and get through those “sticky” (or extra challenging) parts of an exercise.
Many routines will also begin or end with intentional breathing.
Focusing on breath throughout my practice has also taught me to breathe more expansively.
I hadn’t realised how shallow my everyday breathing was (and that can actually keep your body in a mild state of stress!).
A woman practicing on a yoga mat at home with her laptop nearby. Image: Pexels
When we breathe deeply and with intention, we’re doing more than improving oxygenation and muscle activation.
We stimulate the parasympathetic nervous system (the opposite of “fight or flight”), helping us feel more calm.
Pilates is a mindful movement.
It helps you connect internally — and that makes a real difference when you’re anxious or overwhelmed with the craziness of daily life.
5. It Makes You Way More Attractive (But Not How You Might Think!)
Want to know one way you can instantly appear more confident and attractive? Improve your posture!
And don’t just take it from me.
Multiple studies have found that upright posture is strongly linked to how attractive someone is perceived to be.
Good posture exudes confidence.
It also contributes to physical attractiveness by promoting symmetry and vitality, which are commonly associated with beauty (a.k.a. “beauty-health” connection).
When you carry yourself with ease and strength, people notice that energy.
Walk into a room with your head up, neck tall, and shoulders back, and you’ll come across as more open, grounded and self-assured.
Aesthetics aside, good posture helps prevent back pain, muscle strain or tension, and other health problems.
It’ll also ensure your body weight is evenly distributed.
That said, everyone’s spine and natural alignment is different.
It’s not about achieving a single ideal but working with your body and building awareness.
Everyone’s posture can do with improvement! I catch myself curled up like a cooked prawn way more often than I’d like to admit.
But by strengthening and stretching the muscles in your upper back, chest, and core, and tuning in consistently into how you carry yourself, you can achieve better balance and postural symmetry over time.
A woman in “bridge pose” on her back on a yoga mat. Image: Pexels
Some Final Words
When I’m consistent with my Pilates practice, I notice real changes in my body — especially in my arms and core. There’s a sort of strength and tone that feels earned, not forced!
That said, Pilates alone won’t magically transform your body composition.
Many of the ‘Pilates princess’ physiques you see online are doing more than just Pilates, often combining it with strength training, cardio, and nutrition.
But like I’ve said, Pilates is about so much more than aesthetics. It shifts how you move, feel and carry yourself in everyday life.
It helps me feel STRONG in a way that’s balanced, feminine and empowering.
So, if you’re curious but hesitant, I get it!
The way Pilates is portrayed in pop culture and on social media can feel a little off-putting or intimidating.
But if you’re thinking about giving it a go, take baby steps! I started at home, in a space that felt low-pressure and comfortable.
That might be your first move too.
And if there’s a studio nearby that feels inclusive and welcoming, lucky you! 100% absolutely give it a go! (My city’s just a little behind)
A group of women in an mat pilates class. Image: Pexels
And remember: you don’t have to get it perfect. None of us do.
We all start somewhere!
What matters is exploring a new way to move, and noticing how your body and mind responds.
That process of reconnecting with yourself, while building a body that supports you for life, is what makes Pilates so dang powerful.
Have you ever tried Pilates — or ruled it out? We’d love to hear your experience.
