Debunking the Top 10 Pilates Myths: What You Need to Know

I thought I’d have a bit of fun with this blog post (hence the Jackalope in the opening photo) and talk about some fallacies regarding what Pilates is all about.

We’re Going to Break Down the Top 10 Myths Surrounding Pilates.

I guess I’ve been involved with Pilates for so long that it still surprises me what people think about the method. Here are a couple of the questions I ask new clients, who have no Pilates experience but were perhaps told by their healthcare provider, “you should try Pilates for…your bad back, shoulder, hips, etc. etc.” 

“What do you know about Pilates? or

“What do you think of when you hear the word Pilates?” 

More often or not they either shrug their shoulders or tell me one of the 10 things listed below.

Off We Go…

Myth #1: Pilates is Only for the Super Bendy

Oh, how we wish*, but umm, that’s absolutely not true. You do not need to be flexible like a rubber band to practice Pilates!

One of the things I love about Pilates is that it doesn’t let you rely on what you’re already good at but asks you to uniformly develop your body for better overall health.

What this means is if you’re super flexy or loosely ligamentous your job will be, to find more strength and support in your movements and to protect your joints and connective tissue, especially at the end range.

Are you a little bit stiff? Pilates will gently coax your muscles into lengthening and stretching without making you feel like a pretzel (well except maybe the setup for Seal)

Pilates welcomes all fitness levels, from beginners to seasoned athletes. Sure, you'll get more flexible, but unless you’re already firmly on your way down that particular career path, you won't be starring in Cirque du Soleil anytime soon. And that's perfectly okay – Pilates is for everyone and a skilled teacher can offer you an appropriate session depending on you and your body’s needs.

*some people might think I’m super bendy and for the average person I suppose I am but in the dance world? I was def average bendy at best

 Myth #2: Pilates is for Women Only

Whoever said this must have missed the memo – As I said above, Pilates is for everyone and all are welcome to join the Pilates party - Men, women, non-binary folks, or aliens from distant planets.

Joseph Pilates was a man’s man who worked with soldiers and trained boxers, and in the 1920’s was asked to train the German military police. The idea that Pilates is only for women probably comes from his connection to the dance world; once he set up shop in NYC he was known to ‘fix’ injured dancers and many of the first generation teachers (those trained by Pilates himself) were female dancers.

The Pilates equipment and exercises don’t discriminate, men do Pilates, including many professional athletes. Basketball player LeBron James, golfer Tiger Woods, and soccer player Cristiano Ronaldo all incorporate Pilates into their training regimes. And then there’s former pitcher Jake Arrieta, I read this article about him years ago and was duly impressed and inspired!

Myth #3: Pilates is Easy-Peasy Lemon Squeezy

Ah, the misconception of the century! I totally thought this when I started Pilates as a student back in the 90’s. Pilates might look like a graceful dance, and yes, some of us can make the pretty shapes more easily than others, but the specific, tiny, mindful movements can pack quite a punch!

I tell my clients that they need to move from the inside out and to expect a challenge even when it looks like they’re not doing much of anything. Remember that Pilates is a full-body workout and while sometimes you find the ease and flow, sometimes you just find jello legs instead.

Myth #4: You Need Fancy Equipment to do Pilates

I’ll admit that one of the magical things about Pilates is the equipment that JP designed, even if it does look a bit tortuous. He held 26 patents; here’s a really cool link to one filed in 1931 for his Chair which looks like it was granted in ‘34. (the Chair is one of my favourite pieces of equipment!)

But, do you need equipment to practice Pilates?

Nope!

While Pilates equipment can elevate the experience, and provides necessary support for some clients, the core (get it? lol) exercises can be performed using just your body weight and a mat. Even if you need props to assist you in some Matwork exercises they can be readily sourced from around your house. My clients have used, dog toys, books, cans of food, neck ties, pillows, towels, and whatever else I can think of, to support their practice.

Myth #5: Pilates is Expensive!

This dovetails neatly with myth #4 because if you choose, Pilates doesn't have to break the bank (unless you want it to). Sure, you can get fancy with those high-end studios (like mine? hang on mine used to be a machinery shed) but there are affordable options too.

There are tons of free resources online and puhlenty of books on Pilates that will get you started or support your practice. (I have a very strong memory of my pre-teaching days when I took a Pilates Primer on vacation and tried to read, memorise the pictures, and then replicate the exercises - talk about multitasking) If you’re self motivated you can totally practice at home for free and you can also find relatively inexpensive classes to take online or at studios and gyms. Generally the higher student to teacher ratio, the less expensive the session.

But, if you can afford it, and you desire to, what you pay for at those studios (hopefully) is:

• the expertise of your instructor
• somebody’s eyes on your body - whether in a group class or one on one sesh
• corrections
• accountability
• community
• easier access to the spring loaded equipment that Mr. Pilates designed

Myth #6: Pilates is Only for the Young & Sprightly

Well, well, well, isn't age just a number? Pilates isn't a playground only for the young and spry; it's a lifelong journey to better health - most of my clients are 50+ and a lot of them didn’t start the method until later in life so it's never too late to start.

Pilates has no absolutely no age limit - the youngest group I taught were two year olds (yeah, that didn’t go according to plan but we rolled and twisted and bent our bodies so it was all good in the end). My oldest client, thus far, was 94 and of course she didn’t do a kick arse hour of advanced Pilates repertoire. The genius of the Pilates Method is that it’s modifiable to suit any body and meets you where you are so my oldest client put in a sedate 20 minutes on the Reformer to keep her body moving as well as it could.

Should you start Pilates at an early age? I always wish I’d discovered it when I was younger.

Joseph Pilates, in his book Your Health said this:

“In Childhood, habits are easily formed - good and bad. Why not then concentrate on the formation of only good habits and thus avoid the necessity later on in life of attempting to correct bad habits and substituting for them good habits - oftentimes impossible even when the physical exertion is accompanied by equally strenuous mental efforts.”

And why should you practice Pilates as you get older? He also wrote:

”Not only is health a normal condition, but it is a duty not only to attain but to maintain it.”

 As we know, it you don’t use it your lose it so, whether you're 20 or 80, or 2 or 94, you can groove with Pilates and keep rolling, twisting, and bending. It's perfect for grandparents who want to keep up with their grandkids (or as they age to be able to get on and off the toilet by themselves) or for teenagers looking for better posture while texting. 

Myth #7: Pilates is Just Like Yoga

I’m not going to lie, there are some similarities between Pilates and Yoga but they are two completely different things when taken as a whole. While both practices share some similarities, such as conscious use of the breath, mind/body connection, and the fact that they’re low impact and primarily useone’s own body weight to gain strength, Pilates is its own unique beast.

Yoga too is unique and the physical asanas, what we in the west commonly know as “yoga”, are only one portion of an ancient discipline that consists of 8 limbs.

Here are four other ways that they differ:

• Origins: Yoga has ancient roots in India and encompasses a wide range of practices (those 8 limbs I was talking about) that include, breathing exercises (pranayama), meditation (dhyana), and philosophical teachings (yamas & niyamas). The Pilates Method, on the other hand, was developed by Joseph H. Pilates in the early 20th century as a system of exercises to strengthen the body and improve overall fitness.
• Spiritually: Yoga often includes a spiritual component, drawing from Hindu, Buddhist, or other philosophies. Some yoga classes may incorporate chanting, meditation, or philosophical discussions. In contrast, the spiritual component of Pilates is primarily focused on connecting the mind to the body for more conscious movement.
• Movement Style: While both practices involve controlled and precise movements, Pilates is movement based exercise that emphasises fluidity and dynamic movements that engage the whole body. Yoga, depending on the style, may include static holds and various postures to achieve specific benefits.
• Breathing: Both Pilates and yoga emphasize breathing, but the specific breathing techniques differ. In yoga, there are various pranayama (breath control) techniques, while Pilates typically employs lateral thoracic breathing on the inhale, and on the exhale a pulling in and up of the deep postural muscles to emphasise trunk support. Generally in yoga the breath is in and out through the nose and in Pilates it’s in through the nose and out through the mouth. 

In summary, both Pilates and yoga offer valuable mind-body benefits and are excellent choices for improving overall fitness and well-being - it’s all about making movement part of your life. Many people (like me) enjoy practicing both! 

Myth #8: Pilates will Give You Six-pack Abs!

Or a bikini body, or a lifted booty, or no more bingo wings - you get the idea. Pilates might do some of those things but that’s not really what you should be looking for in your practice. You want to breathe fully, to oxygenate your tissues, to keep them healthy, so you feel better! 

Now back to those six-pack abs… everybody has abdominal muscles which yes, you will strengthen with Pilates. The main focus is on the deepest layer, the transversus abdominus, which acts as a muscular corset which when contracted supports your spine, pelvic floor, and internal organs.

Here’s something to think about, whether or not you can achieve six-pack abs, I mean the ones where you can see them on the outside, is down to genetics and body fat percentage. I think I’ve had them only once in my life when I was eating an extremely low fat diet because of a costume requirement. Let me tell you, not only was it not fun or sustainable, but I was no fun to be around until the performance was over!

Let’s be real you want to practice Pilates for the full health benefits, not some targeted body part.

Myth #9: Pilates is All About Losing Weight

First up can you just throw away your scale? Pretty, pretty please?? Take it from someone who obsessed about her weight for eons. When I was dancing I was ruled by the number on the scale and now I know it had little to do with my health and energy levels. Now without the scales my mental wellbeing is easier to maintain.

(I haven’t had scales in the house for yonks and actually the last set met its demise when one of my sisters weighed her suitcase and they collapsed - the scales, not my sister)

Like I said, Pilates is conscious movement that aims for a body that works better and feels better - that should be your goal.

Now, will you lose weight doing Pilates? Maybe, but I don’t know because it depends on soooooooo many variables. What most people find is that their body morphs and rearranges itself as they build strength and connect into their deep postural muscles. What you might find is that your clothes fit differently, or that you stand up taller & your posture improves, and you have increased overall body awareness. You'll feel fabulous!!

Myth #10: Pilates is Only for Core Strength

Yes indeed, core strength is the bread and butter of Pilates, but it’s not the whole meal! What does your core connect into? Oh yeah, the rest of your body!!!!

Let’s not forget that the ‘core’ or powerhouse is quite extensive it includes:

• abdominals - four layers
• pelvic floor - so important that it contracts AND releases
• diaphragm - your main muscle of respiration
• multifidus - your deep spinal stabilisers
• glutes & upper hamstrings - aka your UNDERBUM
• adductors - those inner thighs
• illiopsoas - that deep pelvic muscular complex that connects your legs to your trunk
• serratus anterior and intercostals - connects your back to your front and your arms to your torso (we could possibly add your rotator cuff muscles here as well)

Some might argue with the number of muscles I’ve included but you get the idea, your core is more than just your abs!

Each & Every Pilates exercise is a Full Bodied Movement

Pilates works your entire being, from head to toe, engaging muscles you didn't even know you had, and asks you to mindfully move from the inside out with grace and presence. So, what are you waiting for? Get ready for a full-body party – you'll thank yourself later.

Conclusion

And there you have it! The ten biggest myths about Pilates, laid to rest. Hopefully you’ve emerged from the labyrinth with a newfound understanding of this fantastic exercise form. Pilates is a beautiful journey of self-discovery, a chance to build strength, flexibility, and balance while having fun along the way.

Pilates is a flexible friend (sorry, couldn’t help myself) that welcomes everyone, challenges your body and mind, and brings about a sense of wellness that's truly unparalleled. So, let go of those misconceptions, grab your mat, and either begin or continue on your Pilates adventure.

Thanks for reading,

xBec

The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and Rebecca Forde disclaims all liability and responsibility arising from any reliance placed on any of the contents of this post

cover and social photo photo by Sharon Waldron