Why Everyone Is Trying Pilates (And You Might Like It Too)

Lately, it seems like everyone online is doing Pilates.

A soft mat, calm music, and small movements that make your muscles shake in seconds.

To be completely honest, Pilates was not my first choice for a long time. I like karate, running, and lifting heavier weights. But so many of you kept asking for "Pilates at home" and "easy-on-the-body workouts", so I started trying it more for myself and for Joy2Move.

And now I understand.

Pilates is not loud or flashy, but it makes a real difference in how your body feels and moves. This is especially true for women over 35.

What Pilates really is

Pilates is a type of exercise that focuses on:

• Moving slowly and with control
• Strengthening your deep core muscles (not just your stomach)
• Breathing deeply and with purpose
• Improving your posture and how your body is aligned

The exercises do not look hard, but they feel very precise. Instead of jumping or moving fast, you make small, careful movements and focus on holding positions.

The best part for working out at home?

• You do not need a gym
• You can do it in a small space
• You can make it easier or harder by changing your speed or using light weights

For many women, this is the key to staying consistent. It feels safe, is easy on your joints, and is still a real challenge.

Why Pilates is great for women over 35

After age 35, many of us start to notice new things:

• A stiff neck and shoulders from sitting
• A lower back that aches
• Feeling a bit wobbly on one leg
• Needing more time to recover after hard workouts

Pilates will not fix everything, but it helps with many of these issues at once.

A 2023 review on women found that Pilates programs often reduce pain and improve flexibility, strength, mobility, and overall quality of life. If you like reading the science, you can look at
Effects of Pilates on health and well-being of women: a systematic review.

1. It is easy on your joints

There is no jumping or pounding. You move smoothly on a mat, which is gentle on your knees, hips, and back.

This is perfect if:

• Your knees hurt when you jump or run
• You are getting back into exercise after a break
• You want a challenging workout that does not leave you sore

2. It builds quiet, deep strength

Pilates is famous for working your core, but it is more than just sit ups. It strengthens the muscles that support your spine and hips.

These muscles help you:

• Stand up straighter
• Lift things without hurting your back
• Feel stronger and more stable in everyday life

The moves may look small, but the strength you build is very useful. A randomized trial in older women found that a regular Pilates program improved muscle strength and walking speed compared to a control group:
The influence of Pilates exercises on body composition, muscle strength, and gait speed in community-dwelling older women.

3. It helps your balance

Good balance is not just for gymnastics. It helps you catch yourself if you trip on a step or walk on uneven ground.

Many Pilates exercises quietly improve your balance by having you:

• Stand on one leg
• Shift your weight carefully
• Control your body while moving your arms and legs

This means you feel more steady and confident in your daily life. A recent review in older women suggests that Pilates can improve strength, balance, flexibility, and even mental health, all of which support better quality of life as we age:
Effectiveness of Pilates exercise on quality of life in older adult women.

4. It is time for you

One thing I have learned from your messages: Pilates requires your full attention.

You cannot look at your phone or let your mind wander. You have to focus on:

• Your breathing
• The position of your body
• Making each movement smooth

This focus is like a meditation in motion. For busy women, a 30 minute Pilates session can be a peaceful break in a hectic day. You finish feeling not just exercised, but also calmer.

Why I added more Pilates to Joy2Move

My background is in karate and running. For years, I thought Pilates was too slow for me, so it sat pretty low on my personal favorites list.

But then I kept hearing from you:

• "Can you make more low impact workouts?"
• "My back is sore, but I still want to move."
• "I love your quiet videos. Please make more Pilates."

So I started trying it. At first, it felt very slow. But after a few weeks, I noticed some positive changes:

• My hips and back felt better after I went for a run
• My posture was better when I lifted weights
• I felt more stable on uneven trails when running

Now, even though I still love a hard workout, Pilates has a regular place in my week and on Joy2Move.

Try this Pilates workout for core, abs, and back strength

If you want a session that focuses on deep core strength but still feels gentle on your back and neck, this one is a great place to start.

If you enjoy this workout style, you can find all my Pilates sessions in one place here:
See all Pilates workouts on Joy2Move.

How to add Pilates to your week

You do not have to do only Pilates. Think of it as one helpful tool in your fitness kit.

Here is an easy way to start:

• Do Pilates 1–2 times per week. Even 20–30 minutes is enough.
• Mix it with other exercises. For example, do 2 days of strength training, 2 days of Pilates, and lots of walking.
• Use it on tired days. Pilates is perfect for when your body needs movement but not a hard push.

By the way, I also talked about strength training and the importance of maintaining muscle mass here.

All you need is a mat. You can add light weights or a resistance band if you want.

The bottom line

You might not fall in love with Pilates right away, especially if you like to sweat and feel out of breath. I did not.

But for many women over 35, it is a very practical way to:

• Build strong muscles that protect your back and joints
• Improve your posture and balance
• Get some peaceful, focused time for yourself

You do not need special equipment. With a mat and a quiet space, Pilates can be a helpful part of your week.

You can still do your other favorite workouts. Pilates just helps your body feel better while you do them, both now and in the future.

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