Does Pilates Improve Flexibility and Mobility?

By Katherine, Lead Instructor, Certified Pilates Instructor

Probably yes, for the range of motion you can reach in simple tests such as the sit-and-reach, but the evidence is mixed and the size of the benefit is uncertain. Reviews disagree, and the best-supported gains cover the period while training continues. Pilates is a strength-based method that moves you slowly through range, and it does not make your muscles longer.

Key takeaways

• Two older reviews of healthy people disagree: one found strong evidence of better flexibility by the end of training, the other found no significant difference in flexibility (Cruz-Ferreira et al., 2011; Campos et al., 2016).

• A 2026 review of adult women found a significant improvement in sit-and-reach scores, but with substantial variation between studies, so treat the size of the effect with caution (Bajčetić et al., 2026).

• In older adults, flexibility has been pooled with five other outcomes, so no flexibility-only figure can be taken from that research (Meikis et al., 2021).

• Flexibility is how far a joint can be taken passively into a stretch. Mobility is how well you can use that range actively. Pilates work involves both, though the research mostly measures flexibility, and no study we cite ranks individual Pilates exercises for mobility. Seven commonly taught options are described below.

• Whether to add stretching on top of Pilates depends on your goals, and if your joints are already very bendy, more stretching is often not the goal.

What does the research say about Pilates and flexibility?

Flexibility is one of several outcomes in our overview of what the research shows about the benefits of Pilates. A 2011 systematic review of 16 studies in healthy people concluded there was strong evidence that Pilates improves flexibility, at least to the end of the training period. The authors rated the included studies as limited in rigour (Cruz-Ferreira et al., 2011).

A 2016 review and meta-analysis of nine randomized trials in healthy people reached a different result. It found no significant difference in flexibility between Pilates and no exercise, although some individual trials reported gains in back muscle flexibility (Campos et al., 2016).

A more recent review (2026) included 12 studies in adult women, some randomized and some not. Seven of them used the sit-and-reach test and had control groups; pooled, they showed a significant improvement with Pilates (a standardized mean difference of 0.69, usually read as a moderate effect). The authors rated the certainty as moderate, but reported high variation between studies (I2 of 83%), with programs of 5 to 12 weeks, and said the estimate should be interpreted with caution (Bajčetić et al., 2026).

What about older adults?

A meta-analytical review of 51 trials with 2,485 adults aged 55 and older found moderate effects on a combined group of physical measures, including flexibility, compared with doing nothing. Because flexibility was pooled with strength, balance, endurance, gait and physical functioning, that review cannot tell you how much of the gain was flexibility (Meikis et al., 2021).

Does Pilates make your muscles longer?

No. Muscles attach to bone at fixed points, so Pilates does not make muscle tissue longer, whatever "long, lean" marketing suggests. What people notice is more plausibly explained by changes in how much stretch you can tolerate and how stiff the tissue feels. A 2025 meta-analysis of 65 stretching studies found that repeated stretching increased stretch tolerance and reduced stiffness, while neither a single session nor repeated sessions changed fascicle length (the length of the bundles of muscle fibres) (Ingram et al., 2025). That research was about stretching, not Pilates.

What is the difference between mobility and flexibility?

In short, flexibility is the range a joint can reach, and mobility is the range you can control yourself. Definitions vary, so here is how we use the terms.

• Flexibility is how far a joint can be moved into a stretched position, often with help from gravity, a strap or your hands.

• Mobility is how well you can get into and out of a range under your own muscle control, which also depends on strength, coordination and balance.

You can be flexible without being very mobile, for example by reaching a deep stretch with help but struggling to control a slow leg lift. Pilates puts weight on the second quality: you move through a joint's range slowly, building control at the ends of that range.

Strength work through a full range may improve range of motion too. A 2023 meta-analysis of 55 trials in healthy people found that resistance training increased range of motion and did not differ significantly from stretch training, but the gains were not significant when the resistance was body mass only (Alizadeh et al., 2023). That review did not look at Pilates, and reformer springs add external load while mat work often does not, so it is a loose parallel, not proof about the method. If you are new to the method itself, our guide to what Pilates is and how it works explains the principles behind this slow, controlled style.

What are the best Pilates exercises for mobility?

No research ranks Pilates exercises for mobility, so there is no single "best" list. The usual choices are exercises that take one joint, or part of the spine, through its range slowly and under your own muscle control. Seven commonly taught options are below, four on the mat and three on the reformer, each with a gentler version for beginners.

The research we cite measures flexibility and range of motion, mostly with tests such as the sit-and-reach, not mobility as defined above, and none of it tests the individual exercises below. Treat this as a teaching selection, not an evidence-ranked list.

1. Pelvic Curl (mat)

What it mobilizes: the spine, one segment at a time, and the hips.

How to do it safely: Lie on your back with your knees bent and feet flat, then exhale and tilt your pelvis to peel your spine off the mat from the tailbone upward, only as far as the base of your shoulder blades. Lower slowly from the upper back down, keeping weight off your neck and without arching your lower back at the top.

Beginner option: Lift only a few centimetres, or practise just the pelvic tilt without lifting, and build the range over time. If you have osteoporosis or low bone density, lift and lower with your spine long, as one piece (a neutral bridge), instead of rolling through it, once your doctor has agreed.

2. Cat Stretch (mat)

What it mobilizes: the whole spine, moving between rounding and a long, flat back.

How to do it safely: On hands and knees with your wrists under your shoulders and your knees under your hips, exhale to round your spine from tailbone to head, then inhale to return to a long, flat back. Move slowly and keep the range comfortable.

Beginner option: Make small movements, and rest on your forearms if your wrists are uncomfortable.

3. Spine Twist (mat)

What it mobilizes: rotation of the mid-back (the thoracic spine) and ribcage.

How to do it safely: Sit tall with your arms out to the sides at shoulder height, then exhale to turn your ribcage to one side while keeping your hips level and heavy. Inhale back to centre, and turn from the mid-back rather than swinging your arms.

Beginner option: Sit on a folded towel with your knees bent, cross your arms over your chest and turn through a smaller range.

4. Mermaid (mat)

What it mobilizes: side bending of the spine and ribcage, and the shoulder of the reaching arm.

How to do it safely: Sit cross-legged or with your legs folded to one side and rest one hand on the floor beside you. Exhale to reach the other arm up and over in a long side curve while both sitting bones stay down, then inhale to return.

Beginner option: Keep the top arm by your side, or reach it only part of the way, and bend only as far as you can with both sitting bones grounded. If sitting on the floor bothers your knees or hips, sit on a firm cushion or a sturdy chair instead. If you have had a hip replacement, ask your surgeon or physiotherapist which sitting positions are right for you.

5. Footwork (reformer)

What it mobilizes: the ankles, knees and hips, in a controlled push and return.

How to do it safely: Lie on the carriage with your feet on the footbar, press the carriage away by straightening your legs without locking your knees, and bring it back slowly so it never snaps in. Your instructor sets the springs and footbar for you, and you keep your pelvis steady and the movement even on both sides.

Beginner option: Use a smaller range, stopping short of a full leg extension, and focus on the slow return.

6. Leg Circles in the straps (reformer)

What it mobilizes: the hip joint, with the pelvis kept still.

How to do it safely: Lie on the carriage with your feet in the straps and your legs lifted, then draw slow circles with your legs, keeping your pelvis and ribcage still. Reverse direction partway through, and make the circles only as big as you can without your back arching or your pelvis rocking.

Beginner option: Keep the circles very small, with your knees bent if your hamstrings feel tight.

7. Arm Circles in the straps (reformer)

What it mobilizes: the shoulder joints and shoulder blades.

How to do it safely: Lie on the carriage holding the straps with your arms lifted toward the ceiling, then draw smooth circles with your arms. Keep your ribs settled and your shoulders away from your ears, and let your instructor set the strap length and springs.

Beginner option: Make smaller circles and stay within the range where your neck and shoulders stay relaxed.

When should you modify these exercises or check first?

Several of these exercises bend or twist the spine. Osteoporosis Canada's "Too Fit to Fracture" guidance says people at high fracture risk may need to limit repeated bending and twisting, full forward or side bends, full twists, holding a bent or twisted position for a long time, and bending or twisting while holding a weight (Osteoporosis Canada). It does not name any Pilates exercises, so applying it to exercises such as the Pelvic Curl, Cat Stretch, Spine Twist and Mermaid is our reading. If you have osteoporosis or low bone density, check with your doctor first, and see our guide to Pilates and osteoporosis.

If you have back pain, a joint condition, or a recent injury or surgery, check with your doctor or physiotherapist before adding these exercises. If you are pregnant or postpartum, check with your doctor, midwife or other prenatal or postnatal care provider first. Four of these exercises are done lying on your back, so if you feel light-headed, nauseated or unwell in that position, roll to your side and change position (CSEP pregnancy guidelines); see Pilates during pregnancy.

Stop any exercise that causes sharp or pinching pain, pain that spreads into an arm or leg, numbness or tingling, and speak to your doctor or physiotherapist before continuing. See a doctor promptly for new numbness or weakness that does not settle, and call 911 for sudden loss of bladder or bowel control. In our sessions we adapt exercises to you and work alongside your health care provider.

Do you still need to stretch?

Possibly, depending on your goals. The American College of Sports Medicine recommends flexibility exercises for each major muscle-tendon group on at least two days a week, with a total of about 60 seconds per exercise, to help maintain joint range of movement (Garber et al., 2011).

Here is a practical way to think about it:

• If you feel tight somewhere specific and want it to change, a short stretching routine on top of Pilates is reasonable, and your instructor can show you options that suit your body.

• If your main goal is moving well and feeling stronger, regular Pilates may be enough.

• If stretching or a movement causes sharp or pinching pain, numbness or tingling, stop and ask a health care provider rather than pushing further.

What if you are already very flexible or hypermobile?

If your joints already move further than is typical, more flexibility is usually not the goal, and pushing into deep passive stretches may not help you. Many hypermobile people focus on control and strength near the end of their range instead. Our guide to Pilates for hypermobility explains how to approach this, and it is worth talking to your health care provider first if you have pain, joint instability or a diagnosed condition.

What affects how much you improve?

The research does not say how much each of these matters, but here is what is worth knowing:

• What the trials looked like. The trials in the 2016 and 2026 reviews ran for about 5 to 12 weeks, mostly with two to three sessions a week. The reviews did not test whether more sessions give bigger gains, so treat this as context, not a recommendation.

• Starting point. In the resistance-training review above, untrained and sedentary people gained more range of motion than people who were already active, though that review did not look at Pilates.

• Type of work. Slow, controlled movement through range is the core of the method, but not every class stretches equally.

Building mobility, flexibility and control with us in Markham

If you want to see how controlled movement through range feels, our Small Group Pilates Class is a reformer class for a maximum of three people (55 minutes, drop-ins welcome), so your instructor can adapt exercises to your body and goals. We are in Markham and welcome clients from across York Region. You can book a class online.

Frequently asked questions

Can you do Pilates if you are not flexible?

Yes. You do not need to be flexible to start. Exercises can be adjusted so you work within a comfortable range. Our guide to Pilates for beginners covers what to expect.

How long does it take to feel more flexible with Pilates?

The trials in the 2016 and 2026 reviews ran for about 5 to 12 weeks, and the research does not give a reliable time frame for feeling looser. For a broader view of timelines, see our guide to how long Pilates results take.

Is Pilates or yoga better for flexibility?

No source we cite compares them directly, so we cannot say one is better for everyone. Both involve moving through range, and your preference and consistency matter more. Our comparison of Pilates and yoga looks at how they differ.

Does Pilates improve mobility?

Pilates is built around moving through a joint's range slowly and under control, which is how we define mobility, but no research cited here measures mobility in that sense. In healthy older adults, one review found improvements in functional mobility tests compared with control groups, which is a different measure (da Silva et al., 2021). The exercises in this guide are a teaching selection, not a ranked or proven list. Your instructor can match them to your goals.

Do you need a reformer to work on mobility in Pilates?

No. Four of the seven exercises above are mat exercises that need no equipment. A reformer adds spring resistance and support that your instructor adjusts to you, but we cite no research showing it improves mobility more than mat work. Our guide to reformer versus mat Pilates explains how to choose.

Sources

1. Cruz-Ferreira A, Fernandes J, Laranjo L, Bernardo LM, Silva A (2011). A systematic review of the effects of Pilates method of exercise in healthy people. Archives of Physical Medicine and Rehabilitation. https://pubmed.ncbi.nlm.nih.gov/22030232/

2. Campos RR, Dias JM, Pereira LM, Obara K, Barreto MS, Silva MF, Mazuquin BF, Christofaro DG, Fernandes RA, Iversen MD, Cardoso JR (2016). Effect of the Pilates method on physical conditioning of healthy subjects: a systematic review and meta-analysis. Journal of Sports Medicine and Physical Fitness. https://pubmed.ncbi.nlm.nih.gov/26004043/

3. Bajčetić Č, Rudović V, Novaković M, Vještica M, Atanasov R, Ralić V, Manojlović M, Drid P (2026). Effects of Pilates Programs on Body Composition, Flexibility, Muscular Strength, Balance, Functional Performance and Respiratory Function in Adult Women: A Systematic Review and Meta-Analysis. Sports. 14(9):407. https://doi.org/10.3390/sports14090407

4. Meikis L, Wicker P, Donath L (2021). Effects of Pilates Training on Physiological and Psychological Health Parameters in Healthy Older Adults and in Older Adults With Clinical Conditions Over 55 Years: A Meta-Analytical Review. Frontiers in Neurology. 12:724218. https://pubmed.ncbi.nlm.nih.gov/34759879/

5. Ingram LA, Tomkinson GR, d'Unienville NMA, Gower B, Gleadhill S, Boyle T, Bennett H (2025). Mechanisms Underlying Range of Motion Improvements Following Acute and Chronic Static Stretching: A Systematic Review, Meta-analysis and Multivariate Meta-regression. Sports Medicine. 55(6):1449-1466. https://pubmed.ncbi.nlm.nih.gov/40180774/

6. Alizadeh S, Daneshjoo A, Zahiri A, Anvar SH, Goudini R, Hicks JP, Konrad A, Behm DG (2023). Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/36622555/

7. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP, American College of Sports Medicine (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise. https://pubmed.ncbi.nlm.nih.gov/21694556/

8. Osteoporosis Canada (n.d.). Too Fit to Fracture (patient and clinician toolkit). https://osteoporosis.ca/too-fit-to-fracture/

9. da Silva LD, Shiel A, McIntosh C (2021). Pilates Reducing Falls Risk Factors in Healthy Older Adults: A Systematic Review and Meta-Analysis. Frontiers in Medicine. 8:708883. https://pubmed.ncbi.nlm.nih.gov/34540865/

10. Canadian Society for Exercise Physiology (CSEP) (n.d.). Physical Activity in Pregnancy (Canadian 24-Hour Movement Guidelines). https://csepguidelines.ca/guidelines/pregnancy/