Workout trends are retreating online, but Pilates is a form of exercise that’s increasingly catching people’s attention on social media.

On TikTok, videos with “Pilates shakes” have garnered millions of likes and some Pilates mat creators — including Callie Gualy, Move in with Nicoleand Blogilates— have hundreds of thousands of dedicated followers who watch their videos at home.

Pilates has been popular for years, he explained Dianna Falzaranocertified personal trainer and owner of Dynamic Fitness. But social media has increased messages about the benefits low impact workoutsand the prevalence of online fitness classes has caused interest in Pilates to skyrocket, she said.

“In 2020, when many studios have converted to virtual platforms, Pilates has become more accessible,” said Falzarano. Health. “Now it’s incredibly easy to work out, learn about Pilates or take classes wherever you are.”

Although Pilates has taken off online, it can be overwhelming to get started with all the options – do you need to experience the ‘Pilates shakes’ in a studio in person to get the full effect, or is it as simple as opening YouTube and launching a yoga mat in your living room?

Here’s what the experts had to say about the benefits of Pilates, the differences between reformer Pilates and mat Pilates, and how to navigate choosing the right type of Pilates for you.

Pilates focuses on controlling the relationship between stability and mobility during exercise, Falzarano explained. “Each exercise is about breathing, core, balance and mind-body connection,” she said.

In most Pilates movements, people hold one part of their body still as the other parts move.

“For example, in the Hundred (a core Pilates exercise), your arms are moving and pumping, but you’re trying to keep your torso and legs stable,” Falzarano. “To keep everything stable, the number of breaths connects to the number of arm pumps, which it ignites your core.”

This controlled muscle engagement strengthens the body “from the inside out,” she said.

Alex Rothsteinsaid certified strength and conditioning specialist and exercise science program coordinator at the New York Institute of Technology Health that Pilates offers a unique approach to building muscle.

Most strength training exercises focus primarily on the shortening phase of a muscle contraction. For example, during a biceps curl, a person shortens their muscles by lifting the weights up to their shoulders, then lowers them back down as the biceps muscle lengthens under tension.

Instead, Pilates focuses on performing strengthening exercises during both the shortening and lengthening phases of muscle contraction, Rothstein said.

“This increases the value of each repetition in training and also makes the fitness benefits more transferable to activities of daily living,” he explained. “Pilates equipment is also uniquely designed to allow the workout to stress the body in different positions…that other forms of resistance training could not provide.”

Pilates can also benefit the cardiovascular system, help people manage weight and increase strength and mobility, Rothstein added.

“There are also mental health benefits to doing Pilates and these mirror the other benefits seen in other forms of exercise,” he said.

That said, Rothstein cautioned that the benefits of Pilates don’t necessarily transfer to other sports-specific exercises or skills. “For example, I wouldn’t suggest Pilates alone if I wanted to increase my bench press or develop a higher vertical jump,” he advised.

When people talk about Pilates workouts, they usually mean one of two types: mat Pilates or reformer Pilates.

Mat Pilates is done standing or lying on the floor, using little or no equipment. Sometimes Pilates mat instructors may have you use a small inflatable ball, Pilates ring, or resistance band, but no overly specialized equipment is required. These workouts may look similar to yoga or body weight training.

Alternatively, people can also do Pilates on a specialized machine called a reformer.

“A reformer is a spring machine that uses a sliding bed and pulleys to allow unique positions and movements against varying amounts of resistance,” explained Rothstein. “The focus of both forms of Pilates is still on strengthening while stretching, but using a reformer provides a unique stimulus to the body that is hard to replicate with other equipment.”

These machines—reformers or others called Pilates towers or chairs—are usually found at dedicated Pilates studios or boutique fitness facilities, making Pilates more accessible to home workouts or standard gyms.

But the main functional difference between the Pilates mat and reformer is the source of resistance, Falzarano explained.

With a Pilates reformer, the resistance used to help you create force comes from the machine’s springs. But with mat Pilates, that resistance comes from your body weight (or sometimes additional props like ankle weights, resistance bands, or weighted balls).

“On the reformer, the springs can challenge you in some moves while helping you in others,” Falzarano said. “On the mat, it’s up to you, your strength and gravity to complete the exercise, which can be very challenging.”

Experts agreed that both types of Pilates can be performed safely, as long as you work with a qualified teacher and have no contraindications to the movements. Both mat and reformer Pilates could be beneficial for people looking to regain strength after an injury, Falzarano said.

Because both types of Pilates can be good for your mental and physical health, choosing between them is largely a matter of preference, Rothstein said. Testing different types and instructors can help, he recommended.

“Often, finding an instructor you’re a good match with is more important than determining what type of Pilates is ‘best’ for you, because a good instructor will make the class right for you, regardless of what type of Pilates it is.” he mentioned. Rothstein.

It’s also important to find an instructor who is certified, Falzarano added.

“Social media is a great way to spread awareness and inspiration for classes and movements. However, there are accounts using the term ‘Pilates’ without being Pilates certified,” she warned. “For safety and to maintain the integrity of the practice, be sure to find an instructor who is certified.”

In general, both experts recommended experimenting with your Pilates practice until you find a routine that works with your lifestyle and goals. This could be mat Pilates, reformer Pilates or even a combination of the two.

“You want a class that’s challenging, feels good on your body, and keeps you coming back for more,” Falzarano said. “I like to do mat and reformer classes in the same week because each one gives me a different burn and feeling afterwards.”

If you’re intimidated to try Pilates, it can be helpful to remember that everyone in the class was once a beginner—focus on yourself, Falzarano said.