Pilates was developed in the early 20th century by Joseph Pilates and is based on principles such as concentration, control, precision, breathing, centring and flow of movement. The focus is on strengthening the deep trunk, pelvic and back muscles, combined with conscious breathing. The exercises are performed slowly and in a controlled way, with quality and clean execution mattering more than many repetitions.
A distinction is made between mat Pilates, done on the mat using only body weight and sometimes small equipment (ball, ring, band), and equipment Pilates on the "Reformer" – a sliding carriage with spring resistance that provides targeted resistance and support. Both forms train the centre, posture and mobility; the Reformer additionally allows precise adjustments and a broader range of exercises.
A session usually lasts 45 to 60 minutes. Regular Pilates improves posture, strengthens the core and pelvic floor, promotes mobility and can prevent or ease back complaints. Because of its focus on controlled movement it is gentle on the joints and is also used in rehabilitation and in postnatal recovery.
Pilates suits nearly everyone: people with sedentary jobs and back complaints, athletes as a supplement, pregnant and postnatal women (with adapted exercises) and older people. Beginners are well served in basic mat courses. With complaints or during pregnancy, the teacher should be informed.
Group mat Pilates in Switzerland usually costs CHF 25 to 35 per drop-in, similar to yoga. Reformer Pilates is more expensive because of the equipment and smaller groups – often CHF 35 to 55 per group session, with private sessions at personal-training level. Monthly memberships and ten-class cards lower the price (no guarantee).