Pilates for beginners: what you need to know
Updated: Sep 30
A full century after Joseph Pilates emigrated from Germany to the United States in 1926 and set up his studio in New York, the eponymous exercise system based on his groundbreaking Contrology method continues to flourish and evolve.
Pilates is now considered one of the most popular and fastest-growing fitness activities globally. It also keeps the legacy of its founder alive while inspiring generations to achieve complete coordination of body, mind, and spirit.
Born in 1883, Joseph grew up a sickly child afflicted with asthma and rickets. But instead of feeling sorry for himself, he became motivated to be physically strong. He got into different forms of exercise, such as gymnastics, yoga, martial arts, and ultimately excelled in bodybuilding and boxing.
At 29, the boxer from Germany moved to England for more prospects as a pro and in the fitness industry. Two years into his new location, World War 1 broke out in 1914. He ended up in internment as the two countries took opposing sides.
Joseph once again turned an adversity into an opportunity, this time to develop his exercise method. He used it to help fellow captives by focusing on posture, muscle strength, and flexibility.
A year after the war ended in 1918, he returned home and continued developing his exercise method for the next seven years. So that by the time he moved again and reached The Big Apple, he was ready to share it to a wider audience.
His first students were dancers and athletes, who appreciated the new approach that emphasized controlled movements, core strength, and body alignment. They credited it for improving strength, flexibility, and coordination while preventing injury.
At the time of Joseph’s passing in 1967, at the age of 83, the exercise system he invented and was eventually called Pilates spread to different parts of the world.
Former students and other proponents took to teaching Pilates following either of the two approaches: Classical and Modern (also called Contemporary).
Classical Pilates follows to the letter the original set sequence, exercise order, and apparatus designs.
Modern Pilates combines the fundamentals with new teachings gleaned from current physical therapy, biomechanics, and exercise science. This makes for a more flexible sequencing, modified spinal alignments, and updated equipment.
Pilates in general is highly regarded for its holistic approach to physical fitness and rehabilitation with emphasis on mind-body awareness.
Practitioners swear by its effectivity in increasing muscle strength and endurance while improving flexibility, posture, and balance. They also appreciate the benefits of Pilates, including relief from back pain, joint stiffness, and overall stress.
Pilates in the Philippines
The low-impact exercise system, which began as a niche rehabilitation practice and eventually evolved into a mainstream fitness phenomenon, formally reached this side of the globe in 1996.
That was when Integrated Body Arts opened its Pilates studio in Makati City, making it the first-ever in the country.
It takes pride in offering professional and personalized instruction following the True Pilates Method, with all instructors certified by Romana’s Pilates International from the classical branch.
In 2004, known fitness personality Vivian Zapanta opened her eponymous Pilates studio, also in Makati City, after completing her training in the modern/contemporary approach called Stott Pilates.
Over a decade later, I got to try Pilates at the Vivian Zapanta Pilates Studio, specifically its Salcedo Village branch.
Curiosity led me to book a group session through the service subscription app that I was using that time, around 2015 or 2016.
My fitness journey had taken off, starting with yoga and progressing into the aerial arts, so I was eager to try various forms of exercise.
Pilates ranked high on my list as I’d been reading about it in the lifestyle section of newspapers, particularly a feature on Zapanta, and I remember wondering how the equipment works.
In my first Pilates class, I got on a Reformer, which I later found out to be the widely used equipment for group sessions. It looked puzzling to me, even if the instructor gave a brief intro to the machine's parts, from the sliding carriage to the springs and pulleys.
But once the class began, I figured how each part of the equipment works in providing variable resistance for core, strength, and flexibility. I also appreciated the mandatory wearing of grip socks for safety and stability.
I noted that, similar to yoga, there’s much emphasis on posture and breathing, though with some differences.
In yoga, for instance, inhaling through the nose is followed by exhaling also through the nose. In Pilates, exhalation is done softly through the mouth with lightly pursed lips.
Overall, my introduction to Pilates was sufficiently pleasant that I returned to VZPS for another class. I checked out another venue, the international chain OptionsStudios's Quezon City branch, and had a similarly satisfying experience to merit a few return visits.
Why Pilates continues to flourish
Awareness of physical activity rose sharply during the pandemic but declined afterward, according to a study published in January 2026.
Meanwhile, topics on mental health and sleep showed sustained increase online.
Those findings may or may not have contributed to the post-pandemic popularity of Pilates, along with similar disciplines and other fitness activities.
One thing’s for sure: Pilates continues to grow exponentially in the Philippines.
Data released in April 2026 shows that the number of Pilates studios increased by 19.57 percent since 2023, totaling 54 in Metro Manila and other regions.
That number must’ve swelled while I write this piece, five months hence, because posts and ads on newly opened or soon-to-open Pilates studios have been regularly appearing in my algorithm.
The Fitness Advocate has this take on why Pilates has become one of the most popular fitness activities among Filipinos:
Winning over a younger crowd without alienating the older set
Today’s young adults—essentially late millennials and early Gen Zs—exercise a lot more, that's why they’re called the “Generation Active.” They take fitness not just as a part-time hobby, according to a 2025 report, but as a lifestyle choice.
Aside from the gym, these active bodies frequent the studio to do a variety of activities, such as yoga, dance, pole, aerial arts, and yes, Pilates.
I definitely see more practitioners from that age group today compared to when I first started pre-pandemic time. That’s a good thing, tbh.
Aesthetic appeal is an attraction
The Pilates studios have likewise gone the youthful route, maybe because some owners are actually young. Thus, the choice of color palette leans on pastels and vibrant colors to create an invitingly playful and sometimes a whimsical or even party-like atmosphere.
This is a welcome touch for practitioners of all ages, including my fellow Gen Xers who may find working out a chore. It makes the hourlong session a lot more enjoyable and encouraging for them to keep going.
Complementing the Instagrammable setting are the eye-catching outfits that practitioners typically wear.
These are form-fitting coord sets made up of snug stank tops and high-waisted leggings in bubblegum hues, plus the obligatory grip socks with usually cute designs.
At pace with the times while staying true to tradition
Pilates has become known to be practiced with an equipment.
The Reformer is the first, and oftentimes the only, choice in group classes, either for beginners or advanced practitioners. Other equipment, notably Cadillac (Trapeze Table), Pilates Chair, and Ladder Barrel, are usually available for one-on-one sessions.
But this exercise system can also be practiced without an equipment, just on the floor mat using your body weight and gravity for resistance. Others use props like light fitness hand weights, resistance bands, and stability balls.
Mat Pilates is another popular choice for a group class.
It has several variations. Yogalates, for instance, focuses on Pilates’s shared principles with yoga, including core control and alignment.
When such principles are melded with the added resistance and higher intensity of low-impact strength training, it becomes another variation called Sculpt Pilates.
Yet another variation is called hot mat Pilates, which combines core-strengthening principles with functional strength and low-impact cardio while providing extra benefits from the heated room.
Many studios offer classes in different types of yoga and dance, as well as in barre. This is another low-impact workout but this time blends ballet, Pilates, yoga, and strength training.
Some studios get very creative in presenting new ways to practice Pilates. They offer classes designed specifically for those who do sports (running, pickleball) or have specific needs (scoliosis care, postpartum recovery).
Another creative way is the use of low-level wavelengths of red or near-infrared light to stimulate cellular repair and reduce inflammation.
I once attended a Reformer group class with red light therapy Pilates at Next+ Wellness, which is also a physio-recovery center located in Quezon City. I strongly recommend it for longtime practitioners to experience Pilates from a different perspective.
For starters, you will be wearing goggles the entire time to protect your eyes from the red light that’s the sole source of light in the dark room. You will barely see the machine, instructor, and even your own reflection in the mirror.
This setup requires full focus for you to follow the instructions correctly. You just need to take a closer look at the machine when making adjustments to certain parts like the springs. You can also get assistance from the instructor.
A literal out-of-the-box way of presenting Pilates is to take it somewhere other than the four walls of the studio. Mat Pilates, for instance, can be practiced at a roof deck while the sun rises or sets—either way offers a scenic view.
A session can also be held at a swimming pool for Aqua Pilates. It adheres to the same principle of water aerobics, which uses the natural resistance of water in supporting your weight and protecting your joints.
What lies ahead for this century-old exercise system? Surely, it will continue to evolve and live on. Pilates instructors Jennifer Anne O. Aquino and Joanna Rocio share their insights.
Jennifer Aquino: “Pilates is no longer just seen as a workout; it’s becoming part of a holistic wellness lifestyle.”
Before Jennifer Anne O. Aquino, 39, became a teacher of Pilates, and also yoga, she’s always been heavily into fitness.
“Since high school, I was part of a dance troupe where we performed and competed nationally,” she told The Fitness Advocate. “When I started working, I got into Muay Thai and jogging.”
She just had to discontinue her active lifestyle to give way to pregnancy, then recovery, and ultimately prioritizing childrearing.
“I wasn’t able to return to exercising right away since I had a C-section, and staying home to take care of a newborn made it difficult to prioritize fitness,” she explained.
Around pandemic time, Jennifer noticed that she had started gaining weight, to the point her clothes no longer fit her.
That was her wake-up call. She then began exercising at home, which led her to yoga and got hooked right away.
“My love for yoga eventually turned into a passion and gave me the vision to share and teach it as a tool for healing and self-love,” she pointed out, adding that she took the AV108 Yoga School teacher training course in September 2023.
From there, Jennifer’s fitness journey continued to evolve as she went into strength training. Her desire to improve her strength and physique made her join the gym at AR Prime in May 2024.
“With the help of Coach Kier, I was able to achieve many of my fitness goals,” she said, giving credit to her trainer.
Next stop: powerlifting. She started her training in November 2024 at a friend’s powerlifting gym in Las Piñas called Manuel Barbell Club, “where I train with Coach Jack two to three times a week." In April 2025, she competed in her first powerlifting meet.
By mid of that year, Jennifer was hired as a yoga teacher at The Core Space. She was also offered to undergo the Pilates Teacher Training program under MOUV Academy with Coach Lara Palileo.
“I had already been familiar with Pilates and was curious to learn more about it,” she recalled. “I saw it as a great opportunity to grow as an instructor, so I decided to take the program.”
And that’s how her love affair with Pilates began.
“What I love about Pilates is that it challenges the body in a very different way,” she said. “The movements may look simple, but they require a lot of control, focus, and strength.
“When I started practicing Pilates, I realized how much it improved my body awareness, posture, mobility, and overall strength.”
She went on expounding on one of the things she appreciates most about Pilates, which is its role in strengthening the core:
“In Pilates, the core is involved in almost every movement, and over time, I noticed that I became more stable, balanced, and efficient in the way I moved. Having a stronger core also had a positive impact on my other fitness activities.”
Her explanation: “In yoga, it helped me improve my balance, control, and transitions between poses.
"In strength training and powerlifting, it gave me better stability and bracing, which are essential for lifting heavier weights safely and effectively.”
She added, “Coming from a yoga and strength training background, I found Pilates to be the perfect balance between the two.
“It helped me build strength while still emphasizing mindful movement, proper alignment, and mobility. I also appreciated that it is accessible to different fitness levels and can be adapted to individual needs.”
In September 2025, Jennifer started teaching Pilates. She’s currently an instructor for all available Pilates equipment at The Core Space in Marikina City and Club One Pilates in Quezon City. Aside from Club One, she teaches mat Pilates at Float Studio in Cainta town.
The teacher, who’s also an entrepreneur and brand partner of Young Living Essential oils, noted that people have become more intentional about their health and wellness. Thus, the surge in the popularity of the exercise system she’s passionate about.
“Pilates offers a form of exercise that not only strengthens the body but also improves posture, flexibility, balance, and body awareness,” she pointed out.
“Unlike some high-impact workouts, Pilates is accessible to many people because it can be practiced by different fitness levels and physical conditions.”
Another factor she sees that contributes to attracting attention is social media.
“More people are seeing the benefits of Pilates online,” she said, “but what keeps them coming back is how it actually makes them feel—stronger, more aligned, and more connected to their bodies.”
Her conclusion: “It’s no longer just seen as a workout; it’s becoming part of a holistic wellness lifestyle.”
And among the several Pilates equipment, Jennifer agrees that the Reformer is the most recognizable.
“Because it’s versatile and gives people a unique workout experience,” she said. “It is also the most accessible since the other machines are only offered for private sessions which costs more than a group Reformer class."
She added, “The springs in the Reformer provide both support and resistance, which allows beginners to move confidently while still challenging more advanced practitioners.”
The Pilates instructor, who completed Balanced Body Training for Reformer in August 2026, remarked that for many Filipinos, this equipment "feels approachable because it offers guidance and assistance through the machine itself.”
Additionally, it delivers “noticeable results in strength, posture, and muscle tone, which motivates clients to continue.” It also gives an experience that “feels both therapeutic and effective, which resonates with people looking for sustainable forms of exercise.”
Here are Jennifer's tips and reminders for those trying Pilates for the first time:
“My biggest advice is to come in with an open mind and not expect it to be easy just because the movements look simple.
"Pilates focuses on control, precision, and proper muscle engagement, so you’ll often feel muscles working in ways you haven’t experienced before.
“I also encourage beginners not to compare themselves to others in class. Focus on learning the fundamentals, listen to your instructor, and pay attention to your breathing. Consistency is more important than perfection.
“Most importantly, remember that Pilates is a practice. The goal isn’t to perform every movement perfectly on day one, but to gradually build strength, awareness, and confidence in your body. The more you show up, the more benefits you’ll experience.”
Joanna Rocio: “Pilates is about moving better and feeling better”
Joanna Rocio is so passionate about fitness that she had quit what many people assume as a glamorous job—that of an executive assistant to a “high profile celebrity” in the Philippines—so she could pursue the career path that her heart desires.
“Although I appreciated the opportunities that job gave me,” she told The Fitness Advocate about her former profession, “I realized that my true passion was in health, fitness, and helping people move better.”
The 26-year-old go-getter added, “I wanted a career that aligned with my interests and allowed me to make a positive impact on people’s lives, which ultimately led me to pursue teaching Pilates and yoga full-time.”
She then looked back on how she got to where she wanted to be: “Fitness has always been something that interested me, but my journey became more serious when I was looking for ways to improve my physical and mental well-being.”
Her first stop was yoga, which helped her “develop a deeper connection with movement and self-care.”
Next, she discovered Pilates “while exploring different ways to improve posture, strength, and overall body function.”
As someone who started with yoga, she explained she became “fascinated by how Pilates focused on core strength, alignment, control, and efficient movement patterns.”
Later on, she explored other movement disciplines, such as aerial silks, aerial hammock, pole fitness, flexibility training, and strength-based workouts.
“Over time, fitness became more than just a hobby,” she said in reflection, “it became a lifestyle and a passion for me.” It then led her to taking the teacher training in yoga and, shortly after, in Pilates.
“I started teaching yoga after experiencing its positive impact on my own life,” she pointed out.
“Yoga helped me find balance, reduce stress, and develop a greater sense of self-awareness. I wanted to share those benefits with others and help people find peace of mind in their busy lives.
“Through teaching, I hope to create a safe space where people can reconnect with themselves, improve their well-being, and experience the mental and physical benefits that yoga has to offer.”
Now a full-time instructor in both yoga and Pilates, Coach Joanna, as she fondly called by her students, has also started teaching aerial silks to share her “knowledge and passion for movement with others.”
At the same time, she has made it a point to continue training in aerial arts, flexibility, mobility, and strength conditioning to further develop her skills and keep her own fitness journey going.
Zeroing in on Pilates, the instructor at Elite Pilates Club in Antipolo City shared why she’s smitten with this exercise system: “It is not only about looking fit—it is about moving better and feeling better.
“I saw how it could help people improve posture, prevent injuries, build strength safely, and develop a stronger mind-body connection. The more I learned, the more passionate I became about teaching it.”
She teaches both mat Pilates and equipment-based Pilates, primarily Reformer. She also teaches on other Pilates apparatus such as Cadillac, Ladder Barrel, Spine Corrector, and Wunda Chair.
“Depending on each client’s goals and needs, I incorporate specialized approaches focused on strength, mobility, posture correction, injury prevention, and rehabilitation-based movement,” she explained.
Why does she think there has been a surge in the popularity of Pilates for the past few years?
“People today are becoming more aware that fitness is not just about intense workouts,” she replied. “Pilates offers a balanced approach that improves strength, flexibility, posture, coordination, and body awareness.
"Social media has also helped introduce Pilates to a wider audience, but I believe its growing popularity is mainly because people genuinely experience positive results from consistent practice.”
She also shared her thoughts on why the Reformer seems to be the most popular among all Pilates apparatuses.
“The Reformer is visually appealing and versatile,” she averred. “It allows people of different fitness levels to perform exercises safely while receiving support from the machine.
“Many beginners find it less intimidating than traditional gym equipment. It also delivers noticeable improvements in strength, posture, flexibility, and body awareness, which makes it attractive to many Filipinos looking for an effective yet low-impact workout.”
In closing, here are Coach Joanna’s tips and reminders for those trying Pilates for the first time:
“Focus on quality rather than quantity. Don’t compare yourself to others—everyone starts somewhere. Be patient with the process; Pilates is about long-term improvement. Listen to your instructor and prioritize proper form.
“Stay consistent. The benefits become more noticeable over time. Remember that Pilates is not just a workout—it is a practice that helps you move better in everyday life.”
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