As a licensed psychotherapist, I’ve tried a lot of mental health hacks. I’m curious about habits, practices, and hobbies we can take up that significantly boost our mental well-being. Plus, I have a strict rule: I will not suggest to my clients anything I haven’t tried myself. Thanks to this philosophy, I am hooked on Pilates, and I can’t stop spreading the gospel.
It began when a Pilates studio opened up in my neighborhood. I’d been navigating some stressful events in my life, and I knew I’d benefit from a more consistent exercise routine. After I bought a monthly membership and started attending regularly, I was pleasantly surprised to find my stress dissipating. Sure, the issues in my life were still there, but I was feeling much more level and able to navigate the challenges. Turns out, Pilates is clinically proven to have a positive impact on stress and psychological challenges.
Since I’ve gotten into Pilates, I’ve learned there are only a few things you truly need to get started. I’ll take you through some comfy clothes, supportive mats, fun props to add extra burn to your practice, and recovery-related accoutrements so you’re all set. Ready to boost your mental health with some movement?
Read on to learn everything there is to know about getting started with Pilates.
It's always important to be mindful of your body and its limits, especially when starting a new exercise regimen. We recommend talking with your doctor before beginning if you have previous injuries, are pregnant, or have any major health conditions. If you feel that you’ve been injured while practicing, definitely get in touch with your doctor as soon as possible — and hold off on doing more sessions until you get guidance.
If you’re taking a studio class, be sure to speak up. “Most formal Pilates classes and instructors understand to screen ... and make appropriate modifications,” says Leia Rispoli, MD, a double board-certified pain management specialist and physiatrist at Disc Sports & Spine Center in Newport Beach and Marina Del Rey, California. “But it’s definitely on the participant to disclose any injuries or pertinent medical history to the instructor.”
Most instructors will ask if anyone has any injuries they should be aware of. But if they don’t, make sure you give them a heads-up.
First things first: You need some comfy clothes to get moving in. We recommend choosing light, breathable materials that are form-fitting but also easily move with your body. You can get away with pieces that have less support. (Think soft sports bras and low-to-medium compression leggings.) It doesn’t hurt to select fashion-forward pieces – a cute fit can bring an extra oomph of joy to your practice.
I know I’ve praised the importance of investing in some Pilates pieces you can wear long-term, but you may not want to splurge if you’re just getting started. Fret not: I’ve personally tried these leggings from CRZ Yoga. They’re easy on the budget, last a long time, and feel nearly identical to big brand-name leggings.
I love that you can get these leggings from Amazon, which typically means quick shipping. At under $50, you may be able to stock up on a few pairs, too. I am very intentional about being gentle on them; I wash them in cold water and hang dry. After a year, they started to pill on the seam, but they are still totally functional. I even comfortably wore them before, during, and after my pregnancy. You can complete the look with a Butterluxe Square Neck Crop Tank.
Let’s be real: Exercise gear can get pricey. If you’re beginning to piece together a roster of workout clothes, it doesn’t hurt to be selective and prioritize high-end pieces that can stand the test of time. The Airbrush leggings from Alo do just that, which is why we think they’re perfect for the luxury-loving Pilates practitioner.
I’ve been a longtime fan of Alo, and they are now my go-to workout gear brand. These leggings truly feel lightweight. They don’t restrict movement at all or uncomfortably cut into your curves. They have medium compression, meaning they don’t necessarily feel tight, but they’re snug enough to move with you.
Pro tip: The key to keeping your Pilates pieces looking brand new for years to come is following the care label to the letter. My leggings are in perfect shape (no pilling in sight), and I suspect that’s because I followed the care instructions.
Remember how I said you can get away with lightweight pieces for Pilates classes? This bra is exactly what I mean. It hugs your curves, providing some baseline support, yet is soft and flexible enough that you’ll forget you’re wearing it (a rarity with sports bras). This is why we think it's the best bra out there for a Pilates practice.
We love that it complements the Alo Airlift Leggings, making it perfect for a uniform look. It has adjustable straps, too, so you can get the perfect fit. It also comes with removable padded cups, adding to the support, and can be worn on its own or layered under a top. Everyday Health editor Lili Ladaga especially appreciated how easy it is to pull on and off, even with its supportive compression.
Now that you’ve got some comfy clothes on hand, it’s time to get into gear. A great yoga mat makes your practice comfortable by providing padding for your joints. I always make sure to use one so I don’t have to worry about the hard ground creating pain when lying on my back or getting on my knees. Here are our top picks.
I don’t have any preexisting injuries, but I do have extremely sensitive knees. A slim mat tends to leave my spine and joints aching. This yoga mat from Gaiam is 10 millimeters (mm) thick and is soft and cushy. It also comes with a carrying strap. In other words, it's everything you'd want in a yoga mat for your Pilates practice.
A big bonus is its affordability. For under $30, you can have a mat that eases any discomfort. I’ve had this one for a couple of years and use it regularly. I’m pleased to report that it's intact, with no frustrating pilling or knicks in the foam that I’ve experienced with other mats.
This is for folks who want a mat that will last for years and who don’t have ultra-sensitive joints. The Lululemon 5 mm mat is a slim option made from durable rubber; it does contain latex, though, so those with a latex allergy should not use it. The mat also has an easy-to-clean design.
It is pricey, but we think it's well worth the investment. Health and wellness writer Ashley Ziegler says she'd happily repurchase this mat. She couldn’t find a thing she didn’t like about it.
After a sweaty session, you don’t want to get the ick from moisture getting stuck in the fibers of your mat; rubber helps avoid this altogether. We like that the rubber is FSC-certified, making it a natural option. Best of all? Rubber makes for a superb grip, so no worries about slipping and sliding during a plank.
The wonderful thing about Pilates is that there are seemingly endless ways to shift your practice, meaning you can be a student consistently building your strength for a very long time. Regularly challenging your body with new exercises is a great way to keep mentally fit, as well as reap the physical benefits of staying in good shape. One reliable way to create new challenges in your practice is by using props. For example, throwing some resistance bands around your thighs can take squats to a new level. We picked each of the following props for their quality, ease of use, and ability to boost the burn.
Pilates can boost your strength with just your body weight. But if you feel ready for extra resistance, popping on some wrist weights can help. The Bala Bangles are a fun take on wrist weights. Their design, affordable price point, and variety of sizes make them an easy addition to your practice for days when you want to push yourself a bit more.
Adding in weights but not being mindful of using them correctly can put you at a higher risk of injury. If you’re going to work these weights into your practice, be sure to get some guidance either from an instructor or a video that incorporates wrist weights. You can also strap these to your ankles to help strengthen your glutes.
Resistance bands are thick bands you place on your body, usually around your hips, while doing certain movements. They add resistance and thus increase the difficulty of your Pilates session. We love these bands from Your Reformer, because they’re thick, soft, and they don’t roll down or move out of place when moving around.
This set comes with light, medium, and heavy resistances. And you can use them far beyond your Pilates practice. They’re great for increasing intensity during yoga, barre, or (my favorite) strength training. Care is super-easy, too. Just throw them in the washing machine on the gentle cycle and line dry.
Pilates isn’t just about building strength for the sake of building strength. It’s also about building strength to help the rest of your body work better. For example, the strength that your core acquires through Pilates can ease back pain. “I support the concept of strengthening the core for protecting and maintaining spine health in my patients,” says Dr. Rispoli.
One way to challenge your core strength is with a Pilates ring. The ring adds extra resistance while challenging balance. It’s often used while being held between your hands and engaging in core moves like an abdominal crunch, letting you work out multiple parts of your body at once. This toning ring from BetterMe is excellent for boosting core training. We also love its aesthetic design and the range of colors it comes in.
Another classic prop is the Pilates ball. During some exercises, you can place it behind your knee, between your legs, behind your shoulder blades, or under your hips. It increases the difficulty of the exercise by destabilizing your center of gravity and weight.
The Soft Pilates Ball from BetterMe is made of non-slip material, clocks in at a compact 8 inches (in), and is ultra-lightweight. I love adding this ball to my practice, because it helps me stay challenged and doesn’t slip at all, even when things get sweaty. In fact, I think it’s the best small yet mighty prop out there.
This ball comes in nine different colors and is super-easy to inflate, making it a great candidate for travel gear. It’s an affordable option at under $40, but its thick PVC material keeps it feeling durable. Care is easier than ever, too. All you have to do is wipe it down with a damp cloth after sweaty sessions.
Don’t underestimate the strength of those tiny Pilates movements. They still work your muscles in a big way. And when you start a Pilates practice, it's important to soothe aching muscles, get good rest, and generally tend to your self-care.
A foam roller is a large, cylindrical tool that you apply your body weight to while moving in a back-and-forth motion. It may sound like a simple, perhaps even silly move. Try it out, and you will quickly learn it’s a highly effective way to stretch out your muscles and boost your flexibility.
This roller from Oceanfoam is a pretty take on this classic recovery tool. I use it a few times a week by lying on my side with my thighs positioned on the roller. Then, I rock back and forth, literally rolling out my muscles. Depending on how tight my muscles are, it can hurt — but I instantly feel a sense of ease and relief after. I love how it looks lying out in my home. The wavy, modern pattern helps it blend in with my decor.
Hand rollers are another recovery tool that can help knead sore muscles. This one from Bahe has a unique design, compact size, and is easy to use. While it may look like it's made from wood, this roller is actually made from plush foam. So it gets into your muscles without feeling too hard or sharp. Similar to the foam roller, it massages tight muscles, consequently speeding up recovery. Ease in and roll all your stresses away.
Learning a new physical skill is difficult and can leave your muscles fatigued. It’s key to get good rest and make sure your muscles are recovering as much as possible. Moon Juice’s Magnesi-Om, a lightly sweetened, drinkable magnesium blend, can aid in muscle recovery and lull you into a deep sleep.
Magnesium has been shown to reduce muscle soreness, so you can give every Pilates session your all. It’s also known to enhance sleep quality, so this supplement pulls double duty.
We love that you can also opt to purchase this magnesium elixir in handy travel packs, too.
Pilates can do a lot of good things for your body and mind, including making your core stronger. “[While] most people think the core is just a six-pack, research shows that core muscle groups are deep and aren’t easily strengthened through traditional exercises,” says physical therapist Adefemi Betiku, DPT, CSCS, who is based in Riverdale, New Jersey, and is an instructor at Club Pilates. However, Pilates exercises completely engage one’s core, Dr. Betiku says.
You can expect to enhance your sense of balance, too. “The major muscle groups that control balance, such as the gluteus medius, transverse abdominis, and obliques, are activated with many Pilates exercises,” says Betiku. Balance is quite important for long-term health. A strong balance ability helps prevent major injuries from events like falls, which we’re inevitably more prone to as we age.
Pilates also can help ease menstrual cramps, and it’s fantastic for increasing balance and building strength after menopause.
Betiku also celebrates the benefits of Pilates for seniors, pregnant people, and children. Seniors can enjoy building strength in an effective yet gentle manner. Pregnant people benefit from keeping their core and pelvic muscles strong for delivery and postpartum. Plus, Pilates can help children build body awareness from a young age, says Betiku.
This varies for everyone, based on physical ability and how you define “learn.” You’ll start learning Pilates with your first class (either in person or online). But research shows that you can start to see changes in your metabolic rate and functional fitness — which are often used as indicators that a Pilates program is effective — within 12 weeks. Be sure to practice at least a few times a week to truly get the hang of things.
You don’t absolutely need props to begin studying Pilates, but they can certainly enhance the practice. Using Pilates props is a great way to keep your practice fun while consistently challenging your muscles in new ways. A ring can be used to work the entire body, a ball is an epic burner for your inner thighs, and wrist weights can easily be slipped onto your ankles for glute-strength work.
The biggest and most common Pilates prop? The reformer. This large machine almost looks like a bed or exercise table. It has springs, straps, and allows you to slide back and forth. Both mat Pilates and reformer Pilates can be effective; the key difference is how strength is gained. “Pilates mat [classes use] body weight for the most part as resistance, and Pilates reformer exercises provide ample resistance training to help build muscle,” says Betiku.
Reformer machines are very expensive and have a large footprint, so we only recommend purchasing one if you’re further along in your Pilates practice. If you’re intrigued, we recommend trying a reformer at your local Pilates studio.