Unlock the Power of Pilates

Scientific research confirms its benefits—enhancing abdominal and upper body endurance, and boosting hamstring flexibility. Move freely, with strength and control. This in turn helps you to move freely, with strength and control.

While there are many studies supporting the impact of Pilates on movement, this page focuses on one such study to give an overview of the evidence available to support doing Pilates exercise.

3 research-backed benefits of Pilates


Regular Pilates workouts significantly increase abdominal strength and core strength. This is helped by the strong influence of abdominal exercises throughout a Pilates workout.

2. upper body strength

Upper body strength significantly increases with consistent Pilates workouts. This is due to the engagement of upper body muscles in a wide range of exercises throughout a Pilates workout.

3. Hamstring flexibility

Regular Pilates workouts result in a moderate increase in the flexibility of hamstring muscles (back of thigh). There are various exercises within a Pilates workout that target these muscles.

what impact can these benefits make?

1. Abdominal Strength

Research shows that core strength is linked to improved posture, reduced back pain, and enhanced overall functional fitness. Good abdominal strength makes daily life easier. It enables control of your back and limbs, and stabilisation of your spine. This allows the body to work effectively, reduce pain in the back and hips, and reduce the risk of injuries. 

2. Upper body strength

Good upper body strength makes a big difference for daily life. It helps you to stand tall with improved posture, carry out tasks effortlessly, and maintain stability during various activities. From reaching high shelves with ease to preventing common injuries, having strong upper body muscles enhances your functional movement and overall quality of life.

3. Hamstring flexibility

Having good hamstring flexibility is makes  everyday movements feel smoother and more effortless. It enables you to move with greater ease and grace, whether it's bending down to tie your laces or reaching for your toes. Flexible hamstrings contribute to improved posture and reduced risk of lower back pain, making everyday tasks easier and your movements more fluid.

How often do I need to do Pilates

In the study by  Kloubec, June A, the above results were achieved with two 1 hour classes a week for 12 weeks. Doing one class a week will take longer to achieve results, and doing more than one class a week will achieve results in a shorter time frame. For more, see How Often Do I need to Do Pilates To See Results?

Fitness class

We know that there is no one size fits all when it comes to exercise. This is why we have a wide range of Class Options and Private Class availability to ensure you get the most out of the time you spend on your fitness and well being. You may find this guide Choosing Your Class helpful.

Useful links:

  • Your First Class Ready to start your Pilates journey? Find out everything you need to know about your first Pilates class with us and what to expect.
  • Returning to fitness:  Whether you're getting back into fitness after a break or starting fresh, discover how Pilates can be the perfect gateway to regaining your strength and flexibility.
  • Classes we offer:  Explore our wide range of Pilates classes tailored for every level and need, from beginners to advanced practitioners.
  • Post Covid how we are keeping you safe:  Your health is our top priority. Learn about the measures we're taking to ensure a safe and welcoming environment for all our clients.
  • We also have fun!:  Pilates isn't just about fitness; it's about enjoying the journey. See how fun and Pilates go hand-in-hand at our studio.
  • Referral scheme: Love Pilates with us? Share the joy! Find out how our referral scheme rewards you for introducing friends to our Pilates family.


Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture
Kloubec, June A, Journal of Strength and Conditioning Research 24(3):p 661-667, March 2010