---
title: Pilates
description: Pilates builds core strength, control and flexibility. You will learn mat and reformer fundamentals, breathing and alignment principles, and how to progress safely.
category: sports-recreation
subcategory: fitness-exercise
difficulty: beginner, intermediate, advanced
url: /subject/pilates
---

# Pilates

Pilates builds core strength, control and flexibility. You will learn mat and reformer fundamentals, breathing and alignment principles, and how to progress safely.

## Available Resources

3 Books • 1 Papers

## Papers

### 1. Pilates for low back pain (Cochrane Systematic Review)

**Author:** Tiê P. Yamato, Christopher G. Maher, Bruno T. Saragiotto, Mark J. Hancock, Raymond W.J.G. Ostelo, Cristina M.N. Cabral, Luciola C. Menezes Costa, Leonardo O.P. Costa

A Cochrane systematic review of 10 randomized trials with 510 participants. It found low- to moderate-quality evidence that Pilates reduces chronic low back pain and disability compared with minimal intervention, but not that it beats other exercise. Many people come to Pilates for back pain. This is the most rigorous free statement of what the evidence does and does not support, and it counters inflated marketing claims.

**Difficulty:** Intermediate | **Language:** English | **Price:** Free

**Link:** https://www.cochrane.org/evidence/CD010265_pilates-low-back-pain

**Tags:** low-back-pain, systematic-review, exercise-therapy, evidence-based-practice

## Youtubes

### 1. Jessica Valant Pilates (YouTube channel)

**Author:** Jessica Valant

Free follow-along mat Pilates classes taught by a licensed physical therapist. They include a multi-part Pilates for Beginners series, form breakdowns of fundamental exercises, and modifications for back pain, pregnancy and limited mobility. Recommended starting points are 'Pilates for Beginners - Full Body Beginner Pilates at Home!' (youtube.com/watch?v=p0ngO1SYR9U) and 'All About Pilates' (rUJxWTo0nF4).

**Difficulty:** Beginner | **Language:** English | **Price:** Free

**Link:** https://www.youtube.com/@Jessicasvalant

**Tags:** mat-pilates, follow-along-workouts, physical-therapy, exercise-modifications

## Books

### 1. Pilates Anatomy (2nd Edition)

**Author:** Rael Isacowitz, Karen Clippinger

Anatomical illustrations and technique notes for the core mat repertoire, showing which muscles work in each exercise. It also covers spinal alignment, breathing, and common errors and modifications for each movement. It covers the 'why' behind alignment and breathing cues, which Return to Life and repertoire manuals largely assume. The muscle-level analysis helps self-taught students avoid compensation patterns.

**Difficulty:** Intermediate | **Language:** English | **Price:** Paid

**Link:** https://www.amazon.com/dp/1492567701?tag=edmonddante07-20

**Tags:** functional-anatomy, mat-pilates, muscle-activation, alignment, breathing

### 2. Pilates (3rd Edition)

**Author:** Rael Isacowitz

A comprehensive reference covering mat work and the full apparatus repertoire, including Reformer, Cadillac, Wunda Chair and barrels. It has more than 200 exercises with difficulty ratings, spring settings and fundamental-to-advanced programs. It is recommended alongside Return to Life as a must-have for teachers and students.

**Difficulty:** Intermediate | **Language:** English | **Price:** Paid

**Link:** https://www.amazon.com/dp/1492598860?tag=edmonddante07-20

**Tags:** pilates-apparatus, reformer, mat-pilates, pilates-teaching

### 3. Return to Life Through Contrology

**Author:** Joseph H. Pilates, William John Miller

Joseph Pilates' 1945 primary text, reprinted in facsimile by the Pilates Method Alliance. It sets out his philosophy of Contrology and the original 34 mat exercises in order, each with photographs, repetitions and breathing instructions. The source every Pilates lineage traces back to, and the canonical definition of the classical mat order.  Beginners should pair it with a modern text for modifications, since the original gives few regressions.

**Difficulty:** Beginner | **Language:** English | **Price:** Paid

**Link:** https://www.amazon.com/dp/0976823209?tag=edmonddante07-20

**Tags:** classical-pilates, contrology, mat-pilates, primary-source

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