What Does Pilates Do for Your Body?

If you’ve ever wondered why Pilates has become one of the most talked-about fitness trends, you’re not alone. At BODYROK, we’ve seen countless people walk into their first class curious—and walk out feeling stronger, more energized, and more connected to their bodies than ever before. Pilates isn’t just a workout; it’s a low-impact, full-body training method that builds strength, improves flexibility, and enhances your overall well-being.

Strengthen Your Core (and Everything Else)

One of the first things you’ll notice in a BODYROK Pilates class is how much we focus on the core. Every movement starts from your center, targeting your abdominals, back, and stabilizing muscles. A stronger core means better posture, improved balance, and reduced risk of back pain. Plus, who doesn’t love the feeling of a stronger, more sculpted midsection?

Improve Flexibility and Mobility

Unlike some workouts that focus only on strength, Pilates is all about lengthening as you strengthen. At BODYROK, we combine dynamic movements with stretching to improve flexibility and joint mobility. Over time, this creates a lean, elongated look and helps you move with more ease both inside and outside the studio.

Enhance Your Posture

Do you spend most of your day hunched over a computer or phone? Pilates can help. By strengthening the muscles along your spine, shoulders, and hips, you’ll naturally begin to stand taller and sit straighter. Many BODYROK clients say they feel more confident and poised after just a few classes.

Support Injury Prevention and Recovery

Because Pilates is low-impact, it’s gentle on the joints while still offering a powerful workout. It’s frequently recommended by physical therapists for rehabilitation and injury prevention. BODYROK’s reformer-based workouts are designed to improve alignment and build balanced muscle strength, making it a perfect complement to other activities like running, cycling, or strength training.

Connect Your Mind and Body

Pilates is more than just movement—it’s about mindfulness. At BODYROK, we emphasize breath, control, and precision to help you truly connect with your body. This mind-body awareness reduces stress, boosts mental clarity, and makes every workout feel purposeful.

Get Toned Without Bulking Up

If you want long, lean, sculpted muscles, Pilates is your go-to. BODYROK’s 45-minute classes combine traditional Pilates principles with a modern twist, using resistance, cardio bursts, and reformer equipment to tone muscles without the heavy lifting.

How Long Does it Take to See Results from Pilates?

After Your First Few Classes

You’ll notice changes in how your body feels right away. Many BODYROK clients walk out of their very first class feeling more aware of their posture, more upright, and even a little taller. You’ll wake up muscles you forgot you had, and leave with that satisfying post-workout glow. You’ll also feel calmer and more centered thanks to the focused breathing and mindful movement we practice in each session.

After 2–8 Weeks of Classes

With consistent practice (2–4 classes a week), you’ll start feeling stronger, more flexible, and more energized throughout your day. As your posture improves, you’ll notice your shoulders dropping, your back straightening, and some of that neck pain will start fading away. Daily movements will feel smoother, and you’ll start noticing changes in your muscle definition, especially in your core, arms, and legs. Many people even report sleeping better and feeling less stressed with regular Pilates practice. 

After 3+ Months of Classes

The transformation really kicks in here! Long-term, consistent pilates practice leads to leaner, more sculpted muscles and improved cardiovascular fitness. As a BODYROK client, you’ll develop confidence in your movement both in and out of the studio. Pilates becomes part of your lifestyle, supporting better balance, fewer injuries, faster recovery, and a stronger connection to your body.

Starting Pilates Classes: Advice for Pilates Beginners

We know that trying something new can be intimidating. But at BODYROK, there’s no judgement and no pressure. Whether you’re brand new to fitness or just new to reformer Pilates, we’ve got your back (literally!). Our welcoming community, high-energy instructors, and personalized approach are here to meet you exactly where you are. 

Your First BODYROK Class

BODYROK reformer Pilates workouts are challenging, but totally doable! Each class is designed to challenge you at your level, helping you build confidence and strength with every session. Our reformer machines add resistance to engage more muscle groups with less impact on your joints, and every BODYROK class is led by expert instructors who guide you through each move, with form cues and movement modifications to match your current fitness level. You’ll leave feeling like you worked hard in the best way, and excited to come back for more.

Consistent Practice for Maximum Impact

If you want to see real change, consistency is key. We recommend hitting class three to four times a week to keep your momentum strong. With BODYROK’s unique 45-minute format, you’ll get maximum results in less time, making it easier to fit your workout into a busy schedule. To keep your transformation on track, pair your Pilates practice with healthy habits like good sleep, hydration, and balanced nutrition. 

Transform Your Body With BODYROK

From a strong core and sculpted legs to improved flexibility and a calmer mind, Pilates works your body and brain. BODYROK’s music-fueled, high-energy classes are designed to get you strong, stretched, and totally transformed. If you’re ready to feel your best, there’s no better place to start than BODYROK.

Try a class today and see why everyone’s talking about the BODYROK difference. First time? Check out our intro offers to get started!

Questions About How Pilates Impacts the Body

Does Pilates change the shape of your body?

Yes! Pilates lengthens and tones your muscles, giving your body a lean, sculpted appearance. At BODYROK, our reformer-based workouts help you build definition without adding bulk.

Does Pilates help you lose weight?

Traditional Pilates doesn’t burn calories at the same rate as running, but it boosts your metabolism by building lean muscle. But with BODYROK’s cardio-infused reformer classes, you’ll take it up a notch to burn more calories while sculpting your body.

Does Pilates give you muscle tone?

Definitely! Pilates targets the smaller stabilizing muscles that other workouts often miss. so you’ll notice a more toned, defined look, especially in your arms, core, and legs.

Will Pilates get rid of belly fat?

Real fat loss happens with a combination of exercise, healthy eating, and stress management. BODYROK Pilates supports all of that with workouts that help strengthen and flatten your midsection, and cardio-infused sessions that increase your overall calorie-burn. 

Will Pilates get rid of flabby arms?

Yes, it can! Again, real fat loss requires movement and a healthy diet, but BODYROK’s Pilates workouts engage your arms and shoulders using resistance and bodyweight training, leading to tighter, more toned arms over time.

Does Pilates tighten your skin?

Pilates doesn’t tighten skin, but it can improve muscle tone and circulation, which helps your skin look firmer and more vibrant.

Will Pilates tone your thighs?

Absolutely! BODYROK Pilates movements zero in on your glutes, quads, and inner thighs. When you attend classes consistently, you’ll create a more lifted, leaner look in your lower body.

Does Pilates give you slimmer legs?

Pilates helps slim down your legs by lengthening your muscles and reducing fat through regular movement and mindful breathing. 

Does Pilates get rid of saddlebags?

Pilates exercises help build muscle and burn fat in the hips and thighs to reduce the appearance of saddlebags. BODYROK’s dynamic moves target these areas from all angles.

Does Pilates slim your waist?

BODYROK is all about the core! Our Pilates workouts are designed to strengthen your abdominals, obliques, and back muscles, which naturally helps to cinch your waistline and improve your posture.

Why Should You Choose BODYROK?

At BODYROK, we’re passionate about making every class an experience—not just a workout. Our upbeat, music-driven reformer classes are designed to challenge you (in the best way) while leaving you feeling energized and empowered. Whether you’re new to Pilates or a seasoned pro, we’ll help you build strength, flexibility, and confidence one class at a time.

WHAT IS PILATES & HOW DO PILATES CLASSES WORK?

Pilates is a low impact exercise developed in the early 20th century by Joseph Pilates.  Originally designed for injury rehab, the benefits of regular use made it more and more popular.  The main focuses of Pilates are core strength, alignment, flexibility and mind-body connection.  Pilates is not about burning your muscles out, but rather building strength from the inside out.  Unlike other workouts that rely on fast movements or heavy weights, Pilates focus is on controlled, precise movements.

Typically, in a Pilates class you will see the classes anywhere from 45 minutes to an hour.  During class time, you should expect to start with a warm up of breathwork and gentle stretches to warm up the spine and activate your core.  Your instructor will then guide you through a series of movements targeting different muscle groups while still focusing on alignment and breathing.  Class then wraps up with a cool down and some mobility work that will help start your recovery process.

Classes can be modified for all fitness levels, allowing anyone and everyone to participate and get the benefits of Pilates.

THE TOP BENEFITS OF REGULAR PILATES CLASSES

Pilates is one of the most powerful workouts you can do.  No matter what your goal is, Pilates offers a wide range of benefits that extend beyond your time in class.

IMPROVES CORE STRENGTH

Every Pilates movement engages your core muscles.  These include the abdomen, lower back, and hips, and help to create a strong foundation for anything and everything you do.  A strong core improves stability, balance and posture.

IMPROVES POSTURE AND ALIGNMENT

While taking Pilates classes, you will become much more aware of your posture throughout your day.  This means less slouching, keeping your chest and shoulders more open and putting less strain on your spine.

REDUCES BACK PAIN

Pilates strengthens your deep stabilizing muscles and improves your spinal alignment.  Attending regular pilates classes can reduce tension, help improve mobility and correct muscle imbalances.

INCREASES FLEXIBILITY

You may be surprised with how flexible you become by taking Pilates classes.  A lot of the Pilates moves involve lengthening your muscles and really focusing on a full range of motion.  By doing this, you can improve your overall flexibility and mobility.

BOOSTS MIND-BODY CONNECTION

Unlike many workouts where you go through the motions, Pilates requires full mental presence.  Regularly taking classes helps improve your mind-body connection, making each class more intentional and making yourself more aware of how you move both in the studio and away from the studio.

INJURY PREVENTION & REHAB

Pilates is low impact, making it perfect for those recovering from injury, or looking to prevent one.  It corrects muscle imbalances and helps promote functional movements.

BUILDS LONG, LEAN MUSCLE

Pilates helps build long, lean muscle by using controlled movements.  The workout will help create a toned, balanced physique.

IMPROVES BALANCE & COORDINATION

You will naturally build better balance and coordination in Pilates classes because of the controlled movements and body stabilization required to complete workouts.

ENHANCES BREATHING AND STRESS RELIEF

Breathing deeply and rhythmically in Pilates class can help calm the nervous system and reduce stress.  People report leaving the class feeling more centered and mentally refreshed.

SUITABLE FOR ALL FITNESS LEVELS

Pilates is a full body practice that builds strength, stability, flexibility and awareness.  Whether you are a beginner or not, Pilates classes offer a wide variety of benefits for both the mind and body.

PHYSICAL BENEFITS OF PILATES

Pilates will help you build a stronger and more balanced body.  Consistently adding Pilates to your fitness routine will allow you to build stronger core muscles, including better spinal support, improved balance and a flatter looking stomach.  It will also help reinforce proper alignment and strengthen postural muscles as well as carrying yourself with more awareness and control throughout the day.  

Pilates has also been shown to help increase flexibility and mobility while also building long, lean muscles that will show with better muscle definition and endurance.  Since Pilates focuses on control & stability while engaging multiple muscle groups your neuromuscular system becomes stronger, which results in better balance and body awareness.  

The low impact nature of Pilates and emphasis on form helps correct muscle imbalances, protect joints and restore movement after injury and helps prevent future injuries from happening.  The strengthening of muscles that supports your joints makes them more stable and less prone to wear and tear, which results in reduced joint pain and stiffness.  

Pilates classes offer you results you can both see and feel, without punishing your joints or draining your energy.  

MENTAL & EMOTIONAL BENEFITS OF PILATES

Although there are plenty of physical benefits to Pilates, it also helps support mental clarity, emotional balance and an overall sense of well being.  Regularly taking Pilates classes can give you a chance to press pause, breathe deeply and reconnect with yourself.

The main ways Pilates helps with your mental and emotional health is by reducing stress and anxiety through controlled breathing and intentional movement.  Since each class requires presence and precision and coordinating your breath with movement, Pilates helps with sharper focus, better concentration and improved mental clarity.  

Pilates also teaches you how to listen to your body, noticing how you move, where you hold tension and how breathing impacts your body, building overall mind body awareness.  With the overall mindbody awareness, you can also help release physical tension and regulate your nervous system, which can eventually lead to deeper and more restful sleep.  

By consistently practicing with the deliberate pace of your Pilates class, it allows you to slow down, be present and take a break from over thinking in our constantly distracting world.

Pilates not only benefits you physically, but also helps you mentally and emotionally to ensure you are not only taking care of your body, but your mind as well.

Who benefits from taking pilates classes?

Pilates is for everybody and every body.  It offers benefits no matter who you are, what your age is, or what your body type is.  Pilates is a low impact, full body workout that focuses on strength, flexibility and controlled  movement.  If you are a beginner looking to start Pilates, it will help you build a strong foundation with core strength, body awareness and mobility.  Even if you are not a beginner and are a more seasoned athlete, Pilates can be used to help enhance your performance because it can target overlooked stabilizer muscles, which can help prevent injuries.  Although it can help prevent injuries, it can also aid in injury recovery by helping to rebuild strength and flexibility after injury.  Almost everyone can benefit from Pilates no matter your goal or current fitness level.

Pilates for beginners – What to expect

When you are going to your first Pilates class, there are a few things you should keep in mind for what to expect.  Pilates instructors are more than happy to work with all fitness levels and will tailor the class for beginners and experienced clients, so when you arrive, be sure to tell your instructor that it’s your first time. Showing up with an open mind and ready intentions will allow you to have a great experience and get the most out of every move in class.  

You should expect moves that are focused on the core, which will help improve posture and build strength.  During your strengthening exercises, you will do different moves that focus on your entire body, including your arms, shoulders, back, legs and glutes, with always an emphasis on your center and core.  

Breathing and breathwork plays a huge role in Pilates so make sure you listen to your instructor in order to coordinate your breath with each and every movement.  In order to ensure a safe and effective class experience, your instructor will offer verbal cues and adjustments to make sure you are aligned and technique is correct.  Pilates is all about time under tension, which allows you to get the biggest benefit while still controlling your muscles through the entire move.  Be sure to keep the slower pace in order to the benefit of each exercise.

When getting ready for your Pilates class, make sure you bring comfortable, athletic clothes and avoid anything overly loose and baggy, as your instructor needs to see your form in class to be able to offer any types of cues and adjustments to your technique.  Grip socks are required as it does allow you to perform the exercises better and safer.  As with any fitness class, bringing water is key to staying hydrated and taking care of your body during and after class.

Expect to be sore, especially on the smaller, stabilizer muscles.  Also, remember that it is ok to modify the workout based on instructor recommendations.  No one is perfect at Pilates, but as long as you are progressing in each class, then you are doing Pilates correctly.  

Pilates for athletes – Why you should try it

Pilates is a great addition to any workout and fitness plan, especially for athletes.  The benefits Pilates can bring go way beyond what can be done with normal workouts and allows you to improve performance, prevent injuries and rehab from injuries faster than before.  

Pilates strengthens the core, which is the power center of the body.  A strong core improves balance, posture and movement efficiency, which are all very important for any type of dynamic, athletic movement. Since athletes often have tightness or imbalances due to their training and repetitive motion, incorporating Pilates can help with improving range of motion and joint health which will make the athlete more efficient in how they move, improve their flexibility and few injuries in the long run.  

Body awareness is another huge factor for success for any athlete.  Regularly doing Pilates can improve body awareness because of the precision and control needed to perform each exercise in class.  By performing each exercise with control, it allows you to develop functional strength which will translate into enhanced performance in your sport.  

As a reminder, you do not need to be an elite athlete to get the benefits of Pilates, but a continued focus on overall improvement can help ensure greater athletic performance.

Why you should choose BODYROK

BODYROK does in 45 minutes what most others do in 60, giving you better results in less time.  BODYROK’s unique workout delivers amazing results by challenging your entire body and leaving you feeling stronger, sculpted and energized.  

You haven’t seen Pilates like this! Our modern, high intensity, low impact workout is designed to transform your body.  Our high intensity, low impact workout combines traditional Pilates with strength training and cardio bursts, allowing you to challenge yourself on the custom BODYROK reformer so you can get results faster and feel the burn in all the right places.  

The BODYROK workout was designed for all fitness levels and our instructors are highly trained in order to give modifications no matter how many classes you have been to before.  

BODYROK is Pilates built for your modern lifestyle, allowing you to strengthen, sweat and become unstoppable.