Thinking about getting into fitness, or looking to switch up your existing routine? Pilates mat workouts might just be the answer you’ve been searching for. It is a great, low-impact and accessible workout that blends strength, flexibility and mindfulness into one seamless routine.
But where do you start?
Mat Pilates is a great place to start your Pilates journey. Unlike reformer Pilates, a mat Pilates class requires nothing more than you, your mat, and your instructor, and you can still enjoy a great whole-body workout!
In this post, we’ll delve into the pros and cons of Pilates mat workouts, helping you understand the key benefits, potential drawbacks, and how this versatile practice can fit into your fitness routine.
If you’re exploring Pilates, you might be wondering about the differences between mat and reformer workouts.
Mat Pilates is the most traditional form of exercise and is most similar to what Joseph Pilates created more than 100 years ago. All you need to do a Mat Pilates routine is a mat - though you might see some props like the magic ring, resistance straps, or small balls used to add variety and extra challenge to your workout.
These extras can help add some variety and challenge to your routine, but the core of mat Pilates is all about using your body’s weight to build strength, flexibility and balance. But, the beauty of mat Pilates lies in its simplicity and accessibility. You can do it anywhere—whether you're at home, in a studio, or even travelling.
On the other hand, reformer Pilates utilises the reformer machine. This piece of equipment features a sliding platform (or carriage), handles, straps, and adjustable springs. To provide varying levels of resistance, which can make your workout more intense and focused.
The reformer’s design allows for a wide range of movements and precise targeting of specific muscles. It’s great for those who want to explore deeper muscle engagement and enjoy using equipment to enhance their workout.
Mat Pilates is a fantastic starting point for anyone new to Pilates or looking to refine their technique. It lays the foundation for the entire Pilates system, helping you master essential movements and principles that will enhance your practice.
By focusing on the basics—such as correct breathing techniques and core engagement—you'll develop skills that are easily transferable to other workouts. This solid foundation not only boosts your Pilates practice but also improves your overall exercise routine, making you more aware and effective in your movements.
One of the standout benefits of Mat Pilates is its ability to improve posture. A significant portion of a Pilates class is dedicated to strengthening your core, which helps maintain proper spinal alignment.
In fact, a study found that people who engaged in a one-hour mat Pilates workout twice a week for 12 weeks saw noticeable improvements in their upper spine and core posture - making it a simple yet effective way to improve how you carry yourself every day.
Mat Pilates is known for its flexibility-boosting benefits. The gentle, controlled movements stretch and lengthen your muscles, increasing your range of motion and overall flexibility. This improved flexibility can enhance your performance in other physical activities and contribute to better overall body function.
Breath control is the foundation of any Pilates routine, and mat workouts offer an excellent opportunity to master this skill. Rather than simply gasping for air, Pilates emphasises maximising your inhales and exhales to create a powerful mind-body connection.
Intentional breathwork during your exercises helps increase the effectiveness of your movements. Plus, focusing on your breath can have positive effects on your mental well-being, including reducing anxiety and promoting a more positive outlook.
Mat Pilates is highly effective for muscle toning, primarily because you’re using your own body weight as resistance. This approach places less strain on your joints and ligaments compared to other forms of exercise while still delivering impressive results. You'll notice improved muscle definition and strength without the excessive wear and tear that can come with more strenuous workouts.
As with any effective workout routine, Mat Pilates helps burn fat and tone your body, contributing to a leaner, firmer physique over time. Its simplicity and focus on foundational movements mean you're less likely to lose muscle tone or endurance compared to more complex routines. With a body that retains its shape and strength, you’ll naturally feel more confident about your appearance and overall fitness, so you can strut your stuff with confidence!
If you’re used to working out in a gym, mat Pilates can be more difficult to get into than aerobic workouts such as running or indoor cycling. This is because your core muscles are not only supporting the movement of your arms and legs – they’re also holding your body upright without the help of weights. That means that just by standing up and holding yourself in place, you’re using muscles usually reserved for crunches and planks!
This makes the mat work harder than it looks; however, with practice (and proper instruction), you can learn to engage your core muscles in new ways that work out problematic muscles while the more friendly ones get a break.
While Mat Pilates is a fantastic and accessible way to get started with Pilates, it does come with one notable limitation: the lack of specialized equipment. Mat Pilates typically requires nothing more than a mat, and while you might use some additional props like the magic ring, resistance straps, or small balls, these tools are relatively minimal compared to the range of equipment available with reformer Pilates.
Many people will find that using additional equipment like the reformer enhances their workout experience. They can increase the workload of each exercise on specific muscle groups, leading to more targeted toning and more defined results over time. Additionally, with its springs, handlebars and straps, the reformer allows for a range of different exercises that can’t be done with a mat alone.
Both mat and reformer Pilates offer excellent low-impact workouts, but your choice between the two depends on your individual goals and preferences. For those new to Pilates, starting with several mat Pilates sessions is a great way to grasp the fundamental movements and techniques. This foundational practice will give you a firm understanding of Pilates basics and help you build confidence as you progress.
If you're looking to focus more on strength training, reformer Pilates might be the better option. The reformer provides adjustable resistance, similar to what you’d find in a traditional strength-training program, allowing for a wide range of full-body exercises, some of which are challenging to perform on a mat alone.
Ultimately, the choice between mat and reformer Pilates comes down to personal preference and fitness goals. The best way to determine which routine suits you best? Try both! You can experience each method’s unique benefits and see which one aligns more closely with you and your goals.
Mat Pilates offers numerous benefits, from building foundational strength and improving posture to enhancing flexibility and boosting body confidence. Its simplicity makes it accessible and versatile, ideal for mastering core techniques and breath control.
However, it does have some limitations. Without specialised equipment, Mat Pilates might lack the intensity and variety of workouts provided by tools like the Reformer. While it's excellent for building a solid fitness base, incorporating equipment can add targeted challenges and greater exercise range.
Ready to experience the benefits of Mat Pilates for yourself? Club Pilates offers a range of Pilates classes tailored to all levels of experience, providing all the necessary equipment to help you achieve optimal results!
We incorporate techniques of both mat and reformer Pilates to ensure a comprehensive workout that targets your core, improves flexibility, and enhances overall strength. Join us today and start your Pilates Journey! Find a studio near you and book today!