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Pilates is one of the physical activities that has increasingly gained popularity over the years. It can be practiced using a reformer machine or simply on the mat.
Reformer Pilates uses a special machine with springs, ropes, and pulleys to help improve strength and flexibility. The machine's resistance allows the body to move in different ways for a more effective workout.
On the other hand, Mat Pilates can be performed without equipment, solely relying on bodyweight and resistance exercises on the mat.
Previously, we tackled the common mistakes usually made in the gym, and in this GMA News Online exclusive, we turn our focus on Pilates to give you a beginner's guide for a safe and effective workout.
The importance of proper form and breath
Understanding the importance of proper form and breath is crucial for a successful Pilates practice. These fundamental aspects not only enhance the effectiveness of your workout but also ensure your safety.
According to Angelyn Mae Santos, ONELIFE's lead clinical trainer and licensed physical therapist, one of the most common mistakes that beginners make is holding their breath to concentrate on a certain movement.
"Proper breathing plays a key role in movement efficiency, core activation, and overall support," Santos said, adding that breathing is especially important for women recovering from postpartum or managing postural shifts.
Meanwhile, another crucial mistake in practicing Pilates is doing it in the wrong form.
Santos said proper form is the "foundation of Pilates," ensuring that the right muscles work to prevent injury.
"When alignment is off, not only does the effectiveness of an exercise drop, but it can also create strain in areas like the neck, spine, or joints," she said.
At ONELIFE, a Reformer Pilates class is done in a 1-on-1 session to ensure the proper form of one's practitioner is implemented throughout each session.
Don't rush for results
As with any physical activity, there is no such thing as a shortcut to seeing results in Pilates.
Santos said rushing yourself to achieve results by going for too much intensity diminishes the effectiveness of an exercise and increases the risk of injury.
"We prioritize precision and control over speed," she said. "It's not about how quickly you can get through a workout, but how well you move."
"We often remind clients that going slower and tuning in leads to better results and safer progress," she added.
Santos also emphasized how some newcomers are influenced by "social media trends or unrealistic expectations." They are often tempted to try advanced movements before building the necessary foundational strength.
"True strength is built from the inside out," the coach said.
"A foundational approach, supported by expert guidance, ensures that each movement is both safe and effective over time."
Mindset matters in body transformation
Pilates is not just a weight loss workout. It's about building strength, improving posture, and activating the deep stabilizing muscles that often get overlooked in high-intensity workouts.
Santos said a common misconception about Pilates is that it's too gentle to transform the body, "but when done correctly, with focus and form, even the most basic movements can be incredibly challenging."
"In reality, Pilates meets you where you are," she said. "You build strength from the inside out, and that's where the most meaningful tone and transformation begin."
When doing Pilates or any other physical activity, mindset is everything. But compared to fast, performance-based workouts, Pilates is about moving intentionally.
"Progress in Pilates can be subtle. It might show up as improved posture, fewer aches, or deeper breathing," Santos said. "Without the right mindset, those wins can go unnoticed."
"That's why we encourage clients to approach their practice with curiosity rather than pressure," she added, saying that when clients let go of the need to be "perfect," the progress becomes faster.
Don't disregard rest and proper nutrition
Rest, recovery, sleep, and nutrition are all crucial components of a sustainable and effective fitness regimen. Without these, your energy may dip, and progress can stall, even with consistent practice.
"The body still needs time to recover and rebuild even with mindful movement," Santos said.
"Overtraining in Pilates can show up as fatigue, compromised form, or even tension in areas like the neck or lower back," she added.
Getting enough hours of sleep is also vital in muscle repair and supports the mental focus needed for Pilates.
As for proper nutrition, Santos recommends consuming adequate protein and essential nutrients daily to fuel the body for both movement and recovery.
For more health and wellness tips and educational reads, subscribe to GMA News Online's weekly newsletter, The Boost, through this link. — LA, GMA Integrated News
