Movement
Pilates
พิลาทิส
A method of controlled exercise, on a mat or on spring-based equipment, created by Joseph Pilates in the early 20th century.
IntensityModerate
Origin
Germany / United Kingdom, then United States
History
Developed by Joseph Pilates from the 1910s; taught in New York from 1926
Licence in Thailand
Not required
Where it comes from
Pilates is named after its creator, Joseph Pilates, born in 1883 in Mönchengladbach, Germany. In 1913 he was in England, working as a circus performer. During the First World War he was interned on the Isle of Man as an 'enemy alien', where he helped lead daily exercise for fellow internees and refined his ideas about fitness.
After returning to Germany in 1919, he went on developing his method and his equipment; an improved prototype became what is now called the Reformer. In April 1926 he emigrated to the United States, where he called his approach 'Corrective Exercise' and later 'Contrology'. He set out his ideas in two books, 'Your Health' (1934) and 'Return to Life Through Contrology' (1945).
Joseph Pilates died in 1967. Dancers were among his early clients in New York, and the method spread widely in the following decades. Today it is taught both on the floor (mat Pilates) and on specialised equipment.
The principle
Joseph Pilates saw his method as a way to develop body and mind together: corrective exercise to improve posture and breath control, practised with concentration and discipline rather than force.
In practice, Pilates exercises are precise, controlled movements, usually done in small numbers of repetitions, with attention to breathing and to the deep muscles of the trunk that support the spine. On the equipment, springs provide resistance or support.
What people come for
- Strengthening the trunk ('core') and improving posture
- Moving with more control and body awareness
- Gentle, low-impact conditioning
- Complementing other sports or dance
- Easing back into exercise after a break, with professional guidance
How it works on the body
Pilates works mainly through slow, controlled movements that ask the deep trunk muscles to stabilise the body while the arms and legs move.
A session, step by step
- 01
Discussion with the teacher
A first class, especially on equipment, often starts with questions about your health, injuries and goals.
- 02
Breathing and alignment
You learn how to breathe during the exercises and how to position the pelvis and spine.
- 03
Mat or equipment work
A series of controlled exercises on a mat, or on equipment such as the Reformer, using springs for resistance or support.
- 04
Progression
Exercises are adapted to your level and made harder gradually as control improves.
- 05
Cool-down
Classes usually end with stretching and a moment of calm.
Precautions
- Adverse effects reported in research are uncommon and mostly mild muscle soreness, but start at beginner level and stop if you feel pain.
- If you have a back, neck, hip or knee problem, osteoporosis or a recent injury or operation, ask your doctor or physiotherapist first and tell the teacher, as some exercises (for example strong spinal flexion) may need to be changed.
- During pregnancy, check with your health professional, tell your teacher, and in later pregnancy avoid exercises that involve lying flat on your back for more than a few minutes.
- If you have high blood pressure or a heart condition, ask your doctor which exercises and effort levels are suitable.
- Pilates is exercise, not medical treatment; it should not delay seeing a doctor about pain or other symptoms.
Complementary practice: does not replace medical advice.
In Thailand
In Thailand, Pilates is mostly taught in private studios and gyms in large cities and tourist areas, either on mats or on equipment such as Reformers. We did not find a Thai licence or official register specific to Pilates teachers; training is offered by many private schools worldwide, so it is worth asking a teacher where and how long they trained, especially if you have an injury.
Read the full guide →Frequently asked questions
What is the difference between mat Pilates and Reformer Pilates?
Mat Pilates uses body weight on the floor, sometimes with small props. Reformer Pilates uses a sliding carriage with springs that can add resistance or support; classes are often smaller and more expensive.
Is Pilates suitable for beginners?
Yes, most studios offer beginner classes. Exercises can be adapted, and a good teacher will start with the basics of breathing and alignment.
Can Pilates help with back pain?
A Cochrane review found low- to moderate-quality evidence that Pilates can reduce pain and disability in chronic low-back pain compared with little or no exercise, but no clear advantage over other forms of exercise. Ask a health professional first if you have back pain.
Is Pilates the same as yoga?
No. Both pay attention to breathing and body awareness, but Pilates is a 20th-century exercise method created by Joseph Pilates, while yoga is an ancient Indian tradition with a broader spiritual and philosophical background.
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