What Are the Different Types of Pilates and Their Benefits?
Key Findings
Pilates comes in many forms, each with unique benefits suited to different goals. Classical Pilates emphasizes precision, posture, and flow; Contemporary adapts movements with modern science and props; Clinical focuses on rehabilitation and safe recovery; Mat Pilates offers accessible, equipment-free training; Reformer adds resistance and versatility with specialized machines; and Hot Pilates combines heat with intensity for strength, cardio, and calorie burn.
Pilates is not a one-size-fits-all practice. Over the years, it has evolved into many different styles: some faithful to Joseph Pilates’ original methods, others adapted with modern science or specialized equipment.
Many different types of pilates offer unique advantages, making the discipline versatile enough to serve a wide range of goals from rehabilitation to weight loss, athletic performance, or overall wellness.
Below, we break down some of the most popular types of Pilates and what makes each one effective.
Classical Pilates - Structure & Form
Classical Pilates is the foundation of the entire practice. Developed by Joseph Pilates in the early 20th century, it follows his original sequence of movements with an emphasis on precision, breath, and flow.
Exercises are performed in a set order, moving seamlessly from one to the next, so that the body is trained evenly and progressively. This discipline highlights control, discipline, and posture, intending to build strength from the inside out, rather than relying on brute force.
Example Exercises:
The Hundred: A core-strengthening warm-up involving rhythmic arm pumps while holding the legs lifted. In classical Pilates, it sets the tone for breath control and endurance.
Roll-Up: Designed to build spinal articulation and abdominal control, this is performed slowly to connect movement with breath. Begin lying flat with arms overhead, then exhale as you roll up one vertebra at a time to reach for your toes.
Spine Stretch Forward: This move improves posture and flexibility, a core aim of classical practice. Sit tall with legs extended, inhale deeply, then exhale as you reach forward.
Best for: Those who want to experience classical Pilates in its most authentic form, with all exercises performed in the sequence Joseph Pilates intended. It’s ideal if you value structure, want to improve posture, and enjoy a full-body workout that combines strength and flexibility. It also appeals to those who want to understand the historical roots of Pilates before branching into other forms.
Hot Pilates - High Intensity
Hot Pilates takes the principles of traditional Pilates and adds the element of heat. Typically performed in a heated room at around 95–100°F, it combines Pilates’ controlled movements with an added cardiovascular challenge.
The heat increases flexibility, boosts calorie burn, and elevates heart rate, making the workout more intense. At home, you can replicate the effect with a heated yoga mat or simply by raising the room temperature. Hot Pilates is one of the newest and ‘trendiest’ types of Pilates at the moment.
Example Exercises:
Squat Pulses: Performed in heat, this simple move becomes more demanding, keeping the muscles under tension while raising your heart rate.
Plank Variations: Heat adds intensity to this full-body stabilizer, pushing endurance and calorie burn.
Bridge Marching: Lifting hips into a bridge and alternating leg lifts builds glute strength while the warmth challenges prolonged stamina.
Best for: Fitness enthusiasts who enjoy higher-intensity, sweat-inducing workouts. Hot Pilates is ideal for those who want to combine strength and cardio benefits, burn more calories in a shorter time, and improve flexibility. It’s best suited for intermediate to advanced exercisers comfortable with challenging conditions.
Contemporary Pilates - Adaptable & Versatile
Contemporary is one of the most popular types of Pilates being practiced today. It modernizes the classical method by blending it with current exercise science and physiotherapy. It often adapts movements to suit modern bodies, which may have different postural challenges due to modern lifestyles.
One of the main differences between classical and contemporary Pilates is that, here, props like resistance bands, foam rollers, and stability balls are frequently incorporated to make exercises more accessible or to add intensity. This flexibility makes it a dynamic and evolving approach, suitable for a wide range of goals.
Example Exercises:
Side-Lying Leg Lifts with Resistance Band: Adds modern resistance training to the classic side-lying series. With a band around the thighs, lie on your side and slowly lift the top leg, pressing against the band.
Modified Plank with Props: Using a stability ball under the forearms challenges balance while engaging the core. This adaptation reflects contemporary Pilates’ focus on functional training.
Foam Roller Bridge: By placing a foam roller under the feet, the traditional bridge exercise demands greater hamstring control and balance, aligning with modern fitness principles.
Best for: People who want a Pilates practice that feels current, adaptable, and versatile. It’s especially suited to those who enjoy variety, want to blend Pilates with modern fitness techniques, or prefer tailored workouts that can address posture issues, flexibility, or strength goals.
Clinical Pilates - Low-impact Recovery
Clinical Pilates is a specialized type of Pilates often practiced under the supervision of physiotherapists or trained professionals. It focuses on safe, rehabilitative exercises tailored to people recovering from injury or managing chronic conditions like back pain.
The goal is less about calorie burn and more about restoring movement, improving stability, and preventing future injuries. Movements are highly personalized, and form is prioritized above all else.
Example Exercises:
Pelvic Tilts: Performed lying on your back with knees bent, gently tilt the pelvis upward and flatten the lower back into the mat. This helps relieve lower back tension and strengthens stabilizing muscles.
Gentle Spinal Articulation: Similar to a slow bridge, lifting and lowering one vertebra at a time. This promotes mobility and coordination in those recovering from stiffness or injury.
Assisted Leg Raises: Using straps or a physiotherapist’s support, lifting one leg at a time strengthens the hips and core safely.
Best for: Anyone recovering from injury, managing chronic conditions, or seeking a therapeutic, low-impact exercise system. Clinical Pilates is also excellent for older adults or beginners who need a gentle, guided entry point into movement while focusing on pain reduction and improved function.
Mat Pilates - Beginner Friendly
Mat Pilates is the most accessible form, requiring only a mat and body weight. As such, it is also one of the most common types of Pilates practiced at home. It focuses on controlled, precise movements to build strength, flexibility, and balance, with a strong emphasis on core stability. Because it requires minimal equipment, it’s often the starting point for beginners and can easily be practiced at home.
Despite its simplicity, mat Pilates can progress to highly challenging levels as strength and technique improve. Further disciplines can be incorporated to increase the difficulty level. Hot mat Pilates, where a heated mat is used to increase calorie burn, is one such example.
Example Exercises:
The Hundred: As in classical Pilates, this exercise is a staple, building endurance and activating the core without equipment.
Single-Leg Stretch: Lie on your back, pulling one knee toward the chest while extending the other leg out at a diagonal. This challenges coordination and core control, staples of mat work.
Roll-Up: Builds abdominal strength and spinal flexibility without needing reformer resistance.
Best for: Beginners, home exercisers, or anyone who wants a simple but effective way to practice Pilates. It’s also well-suited for travelers or people with limited space, as all you need is a mat. Advanced practitioners also benefit by refining fundamentals and building control without relying on equipment.
Reformer Pilates - Resistance-based Training
Reformer Pilates uses a specialized machine with a sliding carriage, springs, and straps. The resistance provided by the springs allows for greater versatility and intensity than mat work, challenging both strength and flexibility.
Health benefits of reformer Pilates include less strain on the joints and a reduced risk of injury from improper form, as the reformer machine also supports alignment, helping participants maintain the correct posture. Because of its adaptability, exercises can be made easier for beginners or more demanding for advanced practitioners.
Example Exercises:
Reformer Footwork: Lying on the carriage, pressing against the footbar builds leg strength while maintaining core engagement.
Leg Circles with Straps: Placing feet in the straps, performing controlled circles challenges hip mobility while stabilizing the pelvis.
Elephant Stretch: With feet on the carriage and hands on the bar, hinging forward to stretch hamstrings while maintaining core engagement.
Best for: Those seeking a full-body, resistance-based workout that improves strength, alignment, and flexibility. It’s particularly beneficial for athletes looking to enhance performance, as well as individuals wanting a more targeted and customizable Pilates experience.
Final Thoughts: Different Types of Pilates
Pilates is a versatile practice with many branches, each offering unique benefits. From the discipline of classical Pilates to the sweat of hot Pilates, or the rehab focus of clinical Pilates, there’s a style for every goal and ability.
Choosing the right type comes down to what you need (whether it’s strength, rehabilitation, weight loss, or flexibility) and what keeps you motivated to stay consistent.
Article FAQ
How many types of Pilates are there?
There are several recognized types of Pilates, but the most widely practiced include classical, contemporary, clinical, mat, reformer, and hot Pilates. Each has its own focus, from traditional sequencing to rehabilitation or high-intensity calorie burning.
What is the difference between classical and contemporary Pilates?
Classical Pilates sticks closely to Joseph Pilates’ original sequence of exercises, performed in a specific order with strict technique. Contemporary Pilates, on the other hand, adapts the method with modern exercise science, props, and modifications to suit today’s fitness needs.
Is mat Pilates harder than reformer?
Mat Pilates can feel harder because you rely entirely on body weight and core strength without assistance from equipment. Reformer Pilates offers resistance with springs, but it also provides support and alignment cues, making some moves easier for beginners while still scalable to advanced levels.
What is a Pilates reformer?
A Pilates reformer is a specialized piece of equipment with a sliding carriage, adjustable springs, and straps to create resistance. It allows for hundreds of exercises that target strength, flexibility, and posture, offering more variety than mat-based Pilates.
What is the difference between Pilates and clinical Pilates?
Traditional Pilates focuses on fitness, strength, flexibility, and posture, often taught in group or private sessions. Clinical Pilates is customized by physiotherapists or trained professionals for rehabilitation, injury prevention, or chronic pain management.
How many calories do you burn in hot Pilates?
Hot Pilates typically burns between 300–500 calories per class, depending on the room temperature, workout length, and your effort level. Because the heat raises your heart rate and increases sweat, it feels more intense than standard Pilates and can support weight loss when combined with good nutrition.
