Pilates for Mobility and Mental Focus

Pilates is often chosen by people who want movement to feel smoother, more intentional, and easier to stay present with. Rather than rushing through reps, Pilates emphasizes controlled motion, breathing, and awareness of how the body moves as a whole. Below is what that experience looks like, along with observed outcomes from structured Pilates practice.

What Pilates Looks Like in Practice

Pilates is made up of approximately 50 simple, repetitive exercises designed to create muscular exertion.³ These exercises can be performed either on a mat or on specialized equipment called a Reformer.³

Movement in Pilates is guided by five core elements: breathing, cervical alignment, rib and scapular stabilization, pelvic mobility, and use of the transversus abdominis.³ Each exercise begins with core stabilization and then moves through a controlled range of motion.³

This structure is what gives Pilates its distinct feel. Movements are deliberate rather than rushed, and attention stays on alignment and control rather than speed.

How Pilates Supports Mobility Over Time

For many people, mobility is about more than flexibility. It is about feeling steady, capable, and confident in everyday movement.

After practicing Pilates twice per week for 12 weeks, adults showed statistically significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance.² These changes were observed after sessions lasting 60 minutes each.²

In healthy older adults, a different pattern was observed. After six weeks of Pilates combined with a supplementary home program, functional mobility, mobility, spatiotemporal parameters of gait, postural balance, and physical activity improved.⁵

Mental Focus and Emotional Health During Pilates Practice

Mental focus is often described by people who practice Pilates as feeling more present during movement. That sense of presence has also been examined through measured outcomes.

Pilates practice was associated with a statistically large reduction in depressive symptoms and a statistically large reduction in anxiety symptoms.¹ In the same analysis, Pilates was also associated with a statistically large reduction in feelings of fatigue and a statistically large increase in feelings of energy.¹

Stress, Attention, and Stepping Away From Daily Demands

Stress does not always show up as a single feeling. It often appears as difficulty relaxing, mental overload, or feeling unable to disconnect from responsibilities.

People who practiced Pilates showed a significant decrease in anxiety, depression, and somatization when compared with non-active individuals.⁴ They also showed improvement in stress-risk behaviors.⁴

One specific change observed was an improved ability to use spare time to “take one’s mind away” from daily commitments, such as work.⁴ The same findings suggest that Pilates may be appropriate for people who can perform light to moderate exercise.⁴

Practicing Pilates on a Reformer at Home

Pilates can be performed on specialized equipment called a Reformer.³ Reformers use a moving carriage and adjustable resistance to support controlled, guided movement through a wide range of exercises.

The NordicTrack Ultra 1 Reform RX-S Pilates Reformer is designed to support that style of practice at home. Its layout allows you to sit, kneel, stand, or recline during workouts, making it possible to move through Pilates exercises in multiple body positions while maintaining control and alignment.

If you want to explore what a Reformer-based Pilates setup looks like, you can learn more here

Guided Pilates and Strength Sessions on iFIT

Some people prefer to follow along with structured, instructor-led sessions rather than building routines on their own.

iFIT offers Pilates-inspired and strength-focused programs, including:

• Pilates Strength for Longevity with Pearl Fu

• HIIT Yoga Strength with Anamaria Ramirez

Takeaway

Pilates is a movement practice built around controlled, repetitive exercises that emphasize breathing, alignment, and core stability.³

When practiced consistently, Pilates has been associated with measured changes in mobility-related outcomes and mental health measures such as anxiety, depression, fatigue, and energy.¹

Beyond the data, Pilates offers a way to slow down, move with intention, and reconnect with how your body feels in motion. Whether you start with a short session on a mat or explore guided workouts on a reformer, the most important step is simply to begin and keep moving in a way that feels supportive and sustainable for you.

FAQs

What is Pilates? Pilates is a form of movement that “uses a combination of approximately 50 simple, repetitive exercises to create muscular exertion,” with an emphasis on controlled, intentional motion rather than speed or intensity.³

Can Pilates be done with equipment? Yes. Pilates exercises can be performed either on a mat or on a Pilates machine called a Reformer, which supports controlled movement through different body positions.³

What physical changes were observed after 12 weeks of Pilates? After 12 weeks of practice, participants showed “statistically significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance,” reflecting changes in strength and flexibility over time.²

How can Pilates help older adults? In healthy older adults, six weeks of Pilates practice was associated with improvements in “functional mobility, mobility, spatiotemporal parameters of gait, postural balance and physical activity.”⁵ In practical terms, these outcomes relate to how easily and confidently someone can move through daily life, including walking, standing, and maintaining balance.⁵

Can Pilates help with anxiety and depression? Pilates practice was associated with statistically large reductions in anxiety symptoms and statistically large reductions in depressive symptoms.¹ In everyday terms, these findings relate to changes in how people experience worry, low mood, and emotional strain.¹

How does Pilates help with fatigue and energy? Pilates practice was associated with a “statistically large reduction in feelings of fatigue” and a “statistically large increase in feelings of energy.”¹ These outcomes reflect measured changes in how tired or energized participants reported feeling.

References

1. ScienceDirect. The effects of pilates on mental health outcomes: A meta-analysis of controlled trials.

2. Journal of Strength and Conditioning Research. Pilates for improvement of muscle endurance, flexibility, balance, and posture.

3. PubMed Central. Pilates: how does it work and who needs it?

4. PubMed Central. Benefits of Pilates on Depression, Anxiety, and Stress.

5. ScienceDirect. Six weeks of Pilates improved functional mobility, postural balance and spatiotemporal parameters of gait.

Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.