Every guide
Honest, evidence-informed writing on Pilates from instructors, physiotherapists and specialists who teach this for a living. Newest first.
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58 guides
Symphysis Pubis Dysfunction in Pregnancy: What Actually Helps
SPD makes the front of your pelvis ache with every step. Here's what actually eases it, and the moves that…
Sep 27, 2026
Pilates for Swimmers: What It Can Do for Your Shoulders and Your Stroke
Swimmer's shoulder usually starts in the core, not the shoulder itself. Here's the Pilates work that actually addresses it.
Sep 27, 2026
Pilates for Sciatica: What Helps and What Makes It Worse
Sciatica isn't one thing, and neither is the fix. Here's what actually helps nerve pain down the leg, and what…
Sep 26, 2026
Caring for Your Home Reformer: A Realistic Maintenance Checklist
What it actually takes to keep a home reformer running smoothly for years - cleaning, spring checks, and the few…
Sep 26, 2026
How to Choose a Pilates Instructor: What to Look For
Certification tells you someone was trained, not whether they fit you. Here is what to check, ask, and watch for…
Sep 25, 2026
Returning to Running Postpartum: How Pilates Can Help You Prepare
Most guidance points to around three months, but the real green light is a set of tests, not the calendar.…
Sep 25, 2026
Pilates for Golfers: What It Can Do for Your Swing and Your Back
Pilates won't fix your swing, but it can build the rotational control and hip mobility that keep golf from quietly…
Sep 24, 2026
Pilates for Frozen Shoulder: What Helps and What to Avoid
Frozen shoulder responds to Pilates only when the exercise matches the stage. Here's what helps at each one, and what…
Sep 24, 2026
Buying a Used Pilates Reformer: What to Check Before You Buy
A studio owner's checklist for what to inspect before buying a used Pilates reformer, from frame welds to spring age.
Sep 23, 2026
Pilates Studio Etiquette: What Every Beginner Should Know
The unwritten rules of a Pilates studio, explained by someone who owns one: booking, grip socks, phones, and what happens…
Sep 23, 2026
Returning to Reformer Pilates After Birth: A Realistic Timeline
There's no single magic week for the reformer postpartum - here's a realistic, evidence-informed timeline and what to watch for.
Sep 22, 2026
Can Pilates Improve Your Balance? An Honest Answer
A physiotherapist reviews the evidence on Pilates and balance: real gains for dynamic balance, but no proof it prevents falls…
Sep 22, 2026
Pilates Barrels Explained: Spine Corrector, Arc, or Ladder
A padded curve with no springs and one job: giving your spine a shape the floor can't. Which of the…
Sep 19, 2026
Pilates for Scoliosis: What It Can and Can't Change
Pilates will not straighten a curve, and no exercise will. Here is what the research says it can change, and…
Sep 19, 2026
Private vs. Group Pilates Classes: Which Should You Book?
Privates buy you correction; group classes buy you consistency. A studio teacher on what each format is worth and how…
Sep 18, 2026
Breastfeeding Neck and Shoulder Pain: What Pilates Can Change
Feeding and carrying a baby loads your neck and upper back for hours a day. What actually helps, and what…
Sep 18, 2026
Pilates for Cyclists: What Riding Does to Your Back, Hips, and Bones
Pilates won't add watts. What it will do is address the flexed spine, narrow hip arc and uneven back fatigue…
Sep 17, 2026
The Pilates Cadillac and Tower: What They Do and Who Needs One
A Cadillac is a trapeze table with a canopy; a Tower is the same apparatus without one. What each does,…
Sep 17, 2026
Pilates After a Hip Replacement: Timelines, Precautions, and Limits
Gentle work often starts within six weeks; a normal class usually takes three to six months. What changes, what to…
Sep 16, 2026
What to Wear to Pilates: Grip Socks, Leggings, and What to Skip
Fitted clothes, grip socks, and nothing with a zip near the carriage. A studio owner explains what each rule is…
Sep 16, 2026
Pilates With Pelvic Organ Prolapse: What's Safe and What Isn't
Most people with pelvic organ prolapse can keep doing Pilates. What changes is pressure management, not the whole repertoire.
Sep 15, 2026
Pilates and Weight Training: How to Fit Both Into One Week
You can lift and do Pilates in the same week without one undoing the other. Here's how to split the…
Sep 15, 2026
The Pilates Chair: What It Does That a Reformer Can't
The chair takes away the support a reformer gives you. Here is what that buys you, what it costs, and…
Sep 13, 2026
Pilates With Hypermobility: How to Build Stability Safely
Hypermobile joints don't need more stretch. Here's how to adapt Pilates for control, proprioception and fewer flares - and what…
Sep 12, 2026
Why Am I So Sore After Pilates? What's Normal and What Isn't
Soreness after Pilates usually peaks around 48 hours and fades within three days. Here is what it means, what helps,…
Sep 12, 2026
Pelvic Girdle Pain After Birth: How Pilates Helps and What to Modify
A physio's guide to Pilates for postpartum pelvic girdle pain (SPD): what the evidence supports, moves that usually suit, and…
Sep 11, 2026
Is Pilates Cardio? What Your Heart Rate Is Actually Doing
Most Pilates classes won't replace a run, but harder sessions raise your heart rate and regular practice can lift aerobic…
Sep 11, 2026
Reformer Springs Explained: What the Colors Mean and How to Choose
Spring colors change from brand to brand, and heavier is not always harder. A studio owner's guide to reading and…
Sep 10, 2026
Pilates With Osteoporosis: 7 Exercises to Skip and What to Do Instead
Osteoporosis does not rule out Pilates, but it does rule out a few of its most familiar exercises. Here is…
Sep 10, 2026
Pilates After a C-Section: When to Start and What to Skip
Most people are cleared at six weeks, but that is a start line, not a finish line. Here is how…
Sep 9, 2026
Does Pilates Build Muscle? What the Research Actually Shows
Pilates reliably builds strength and adds muscle if you have room to gain it, but spring resistance runs out of…
Sep 9, 2026
Pilates and Your Pelvic Floor: What It Can Do Before and After Birth
Pilates can genuinely strengthen your pelvic floor, but only if you contract those muscles on purpose. What the research supports,…
Sep 8, 2026
Neutral Spine vs. Imprint: What These Pilates Cues Actually Mean
Two cues, endlessly confused. What neutral spine and imprint each mean anatomically, when to use which, and why good teachers…
Sep 8, 2026
Neutral Spine vs. Imprint in Pilates: When to Use Each (And Why)
Two cues, one confused room. A classical instructor explains what neutral and imprint actually are, when each belongs, and how…
Sep 8, 2026
Pilates for Beginners at Home: A Complete 30-Day Starter Plan
You don't need a reformer, a studio, or a single piece of equipment to start a real Pilates practice. You…
Apr 8, 2026
Pilates vs. Yoga: 9 Real Differences Every Beginner Should Know
Pilates and yoga get lumped together because they both involve mats and breathing. But they have different origins, different goals,…
Apr 1, 2026
Mat Pilates vs. Reformer: Which Should You Start With?
Mat Pilates is cheaper and more accessible. Reformer Pilates is more popular than ever. But which is the better starting…
Mar 25, 2026
10 Pilates Exercises That Genuinely Help Lower Back Pain
Pilates has a genuine evidence base for chronic lower back pain. But only some of the exercises help. Here are…
Mar 18, 2026
How Often Should You Do Pilates Per Week? An Honest Answer
Studios will tell you four times a week. Influencers will tell you daily. Joseph Pilates himself said three times. Here's…
Mar 11, 2026
Does Pilates Actually Help With Weight Loss? The Honest Answer
Pilates burns roughly 175 calories per hour. That's less than a brisk walk. So why do so many people lose…
Mar 4, 2026
Pilates During Pregnancy: A Trimester-by-Trimester Guide
Pilates during pregnancy is one of the most well-tolerated forms of exercise — when it's done right. Here's what changes…
Feb 25, 2026
The Best Pilates Equipment for Home Use (Most People Buy Wrong)
Most home Pilates gear gathers dust. After watching hundreds of clients spend on equipment they never use, here's what's actually…
Feb 18, 2026
How Pilates Fixes Bad Posture in 8 Weeks (Without Tricks)
Telling someone to 'stand up straight' has never fixed anyone's posture. Pilates works because it targets the specific muscle imbalances…
Feb 11, 2026
Pilates Breathing Explained: Why It's Different From Yoga
Lateral breathing — also called rib breathing or three-dimensional breathing — is the foundation of Pilates and the one thing…
Feb 4, 2026
Pilates for Runners: 8 Exercises That Prevent Injury
Most runners I work with don't get injured from running. They get injured from running with weak hips, asymmetric pelvic…
Jan 28, 2026
When Will You See Pilates Results? A Realistic Timeline
The marketing answer is '10 sessions and you'll feel different, 20 sessions and you'll look different.' That's a quote from…
Jan 21, 2026
Pilates for Seniors Over 60: 12 Safe, Effective Exercises
Pilates is uniquely well-suited to older adults: low impact, joint-friendly, scalable, and directly targets the strength, balance, and mobility losses…
Jan 14, 2026
The 6 Classical Pilates Principles (And Why They Still Matter)
Concentration, control, centering, precision, breath, and flow. These six principles are what separate classical Pilates from the floor-exercise version sold…
Jan 7, 2026
Pilates for Diastasis Recti: A Postpartum Recovery Guide
Two-thirds of postpartum women have diastasis recti. Most never get the right guidance to heal it. Here's the evidence-based progression…
Dec 30, 2025
15 Pilates Ring Exercises for a Stronger Core
The Pilates ring — sometimes called the magic circle — adds resistance and feedback to exercises that would otherwise be…
Dec 23, 2025
Pilates for Desk Workers: 10 Exercises for Neck and Shoulders
If you sit at a screen all day, your body is reorganizing itself around that posture — forward head, rounded…
Dec 16, 2025
Your First Reformer Pilates Class: What to Expect
If you've never seen a reformer in person, your first class can feel like stepping onto a strange medieval contraption.…
Dec 9, 2025
Pilates for Flexibility: 12 Exercises for Tight Hips
Most people with tight hips have the same response: stretch them harder, longer, more. It rarely works. The Pilates approach…
Dec 2, 2025
Wall Pilates: Does It Actually Work? An Honest Review
Wall Pilates has taken over TikTok with promises of dramatic body transformation in 28 days. As a classical Pilates instructor,…
Nov 25, 2025One letter a week.
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