What is Pilates?

You have probably heard people say, "Pilates is just stretching." Unfortunately, this is not true and creates confusion around the practice. Pilates is so much more. In this blog post, I will do my best to put it into words, what is Pilates?

Pilates is a series of exercises that can be performed on a mat, reformer, chair, springboard, spine corrector, ladder barrel or cadillac. Depending on which apparatus is being used, the same exercise will feel different. Let's primarily discuss the reformer, as it is the piece of equipment most commonly seen in group classes and private lessons.

A reformer is a versatile piece of Pilates equipment—a bed-like frame with a sliding carriage, springs, straps, and a footbar—used for resistance training to build core strength, flexibility, and alignment. Reformers have a set of five springs. The springs are color-coded and the color of the spring equates to its weight of it.

I will refer to Balanced Body reformers in this post. There are other manufacturers, and their spring tension and colors may vary slightly. Always check or have a knowledgeable instructor to guide you through the proper spring settings.

Balanced Body Spring Resistance Guide

• Yellow: Very Light (e.g., ¼ tension) – Great for stability, core work, or rehab. 

• Blue: Light/Medium (e.g., ½ tension) – Good for control and precision. 

• Red: Medium/Heavy (e.g., 100% tension) – Ideal for strength training. 

• Green: Heavy – Offers maximum resistance for advanced strength. 

The spring tension will set the tone for the specific exercise. An experienced instructor will always tell you what springs to set before starting the movement.

Most reformers have 1 yellow, 1 blue, 2 red and 1 green spring. You may also find that your studio has 1 blue, 3 red, and 1 green. Five springs in total.

Ok let's get back to what Pilates is doing for our bodies. We are working on spring tension equipment; therefore, when we press away from the springs, we are often lengthening the body. Footwork is a good example of this. As you press the carriage out, your legs are straightening, then the springs will want to pull you back in, but your job is to resist the springs as they try to pull you back in!

So now we are working in both directions, either with the springs or against them. When we are doing movements, we are seeking to find our bodies in proper alignment. This means finding our pelvis in a certain alignment ( it will change depending on the exercise), then stabilizing the pelvis, keeping the spine in alignment, connecting to a deep breath pattern, and moving slowly.

Spring resistance training, common in Pilates, builds strength, improves flexibility, and enhances stability by using adjustable springs that offer variable resistance, challenging muscles through their full range of motion for a low-impact, joint-friendly workout that boosts muscle tone, balance, and functional movement. It provides consistent tension, engages deep core muscles, and promotes controlled, precise movements, making it great for rehab, posture, and overall body conditioning. 

Yes, we are lengthening, but we are also strengthening at the same time. The two go hand in hand with Pilates. It will help correct misalignments from years and years of sitting at a desk, standing too long, or any other repetitive movements that are taking a toll on your overall health.

If you have any questions, feel free to reach out.

I hope this post helps shed a little more understanding on the practice.