Pilates has long been celebrated as a practice that strengthens the body and nurtures the mind. For years, the focus has been on the mechanics of movement, isolating muscles like the core and stabilizers to maximize strength and endurance. But with over two decades of teaching, my perspective has shifted dramatically. Pilates has evolved from a conversation about the finer muscles to a deeper, more holistic approach to movement, one that prioritizes awareness, adaptability, and the body as a unified whole.

If you’re curious about how Pilates can do more than just tighten your core, and why mindful movement might be the key to lasting health and vitality, read on.

The Evolution of Teaching Pilates

When I started teaching Pilates 20 years ago, my approach was textbook. I zeroed in on muscles like the pelvic floor, transverse abdominals, and stabilizers, guiding clients on how to turn these smaller, intrinsic muscles "on" before engaging their larger, global muscles. At the time, that level of specificity felt revolutionary.

But over time, my understanding of the body deepened. Movement, I realized, isn’t about isolating pieces of the whole; it’s about allowing the entire body to work together in harmony. Today, I teach with a different lens, one that views the body as a dynamic, interconnected system. Every muscle, every fiber, every function in your body is playing its part at the exact level it needs to for the task at hand.

The magic of Pilates isn’t about simply switching on the right muscles. It’s about creating a conversation within the body. It’s about mindfulness that brings greater awareness to how we move, how we feel, and what our body needs to function at its best.

Why Holistic Body Awareness Is Crucial

No two bodies are exactly the same. Each comes with its own story, experiences, and adaptations. For some, that might include injuries or compensatory patterns developed over time. For others, it’s simply the demands of daily life that shape how their body moves.

Take, for instance, a client with a prosthetic limb. Her gait pattern is entirely unique, informed by the ways her body has adapted to her circumstances. With her, I don’t focus on perfect alignment; instead, we work on creating strength, mobility, and dynamic stability so she can thrive. She needs movement that supports her lifestyle, like walking confidently with friends or climbing safely into a pool.

That’s what Pilates offers to every client I meet. It’s not forcing the body into a mold but meeting it where it is, helping it move more efficiently and without unnecessary tension.

The Role of Dynamic Movement

When people come to me asking, “How can I strengthen my core?” I often shift their perspective. Core strength isn’t about performing endless crunches or isolating deep muscles; it’s about creating dynamic movement throughout the body.

Dynamic movement ensures our fascial system, the connectively tissue webbing supporting our muscles and organs, stays hydrated and pliable. And that means moving in ways that expand beyond repetitive, linear motions like running or cycling.

For example, a runner’s movement tends to stay in one plane, like driving straight down a track. Over time, that can leave other areas of the body neglected, leading to discomforts like IT band issues or plantar fasciitis. Pilates becomes an essential cross-training tool, introducing multidirectional exercises like skaters or side-lying splits on the reformer. These motions engage muscles that running doesn’t, restoring balance and preventing overuse injuries.

Dynamic training also includes work with the diaphragm, the primary breathing muscle. When most people run, breath tends to be shallow, limiting the diaphragm’s full capacity. Teaching runners exercises that expand the ribcage and deepen the breath, such as cat-cow stretches or mermaid poses, strengthens this overlooked “core” muscle while improving their efficiency and reducing tension in the thoracic region.

The Power of Mindful Movement

The true beauty of Pilates lies in its ability to create mindfulness within our bodies. By focusing on controlled, purposeful movement, we listen to the whispers our bodies send before they become shouts. That nagging foot pain or tight hip flexor? The body likely tried to alert you long before the discomfort became chronic. Pilates helps us tune in earlier, allowing us to act before small issues grow into larger pains.

This approach also transforms our relationship with movement. For me personally, Pilates has done something remarkable over the years. It has given me permission to love my body—not out of vanity or aesthetics but out of appreciation for the incredible work it does every day.

When we focus on nourishing movement rather than endless correction, we honor the body’s adaptability and resilience. It’s not about perfect alignment or achieving the “ideal” form. It’s about building a strong, mobile, and agile body that supports us in all areas of life.

Takeaways for a Smarter Practice

Wondering how to make Pilates more effective in your own routine? Keep these principles in mind:

1. Move in All Directions
   Your body isn’t designed to move only forward. Include side-lying exercises, rotation, and lateral flexion to restore balance and promote healthy fascial hydration.

2. Get Barefoot
   Strengthen the intrinsic muscles of your feet by walking on different surfaces without shoes. This restores your proprioception, or your body's sense of space, enhancing balance and alignment.

3. Breathe Deeply
   Giving your diaphragm a workout is just as important as dynamic movement. Expand your ribcage fully during exercises and practice deep breathing to support your body’s core from the inside.

4. Unwind After Movement
   After an intense activity like running or a challenging Pilates session, create space to release excess tension. This prevents muscles from “locking up” when you return to daily tasks.

5. Prioritize Awareness Over Perfection
   Pilates isn’t about bracing your core or achieving perfect alignment. Instead, it’s about becoming more mindful of how your body moves and creating an internal dialogue that supports healthier, pain-free movement.

A Final Thought

Pilates isn’t just a workout. It’s a practice of connection, helping us understand and appreciate the intricate, intelligent systems that make up our bodies. Whether you’re a runner looking to improve your performance or simply someone who wants to feel stronger and more balanced, Pilates can help you move through life with greater awareness, ease, and joy.

The real secret? It’s not in the muscles you work but in the permission you grant yourself to listen, feel, and move with intention. That is where the magic happens.