Ready for a fun fact? At one point, Pilates was known as Contrology – a method of controlling both the mind and the body devised by Joseph Pilates, a German physical trainer who developed the method while being held by the British as a prisoner of war during WWI.
Pilates’ method set out a number of exercises, some to be performed on a mat, and others that required pieces of equipment: the Reformer, Tower, Cadillac, Wunda Chair and Ladder Barrel. Now, there are three “main” types of Pilates practised – mat, reformer and tower.
Classical vs contemporary Pilates
In the Pilates world, there are two distinct strands – those who practise classical Pilates, as created and taught by Joseph Pilates, and those who have modernised the practise, taking into account modern physiotherapy and anatomical knowledge, along with elements of Yoga, barre, sculpt and cardio.
The mat, reformer and tower can all be used for classical and contemporary Pilates, though the tower tends to be reserved more for classical practice. Here, we break down the differences between the three, and how to know which one is best for your body.
Mat
Mat Pilates is the most common type as it requires little equipment – save for the occasional incorporation of hand weights, a small inflatable ball and the “magic circle” exercise ring. It can be practised in both a classical and contemporary way, as well as for physiotherapy reasons.
“Classical mat Pilates follows the original sequence and structure created by Joseph Pilates, performed in a specific order with minimal variation,” explains Aimee Victoria Long, celebrity personal trainer and Pilates instructor. “Contemporary mat Pilates honours the original principles but evolves the method using modern anatomical knowledge, rehabilitation science and movement research.”
- Improves core strength
- Promotes good posture
- Increases flexibility
- Can improve overall body awareness
- Builds strength throughout the body
- Supports healthy joints
- Can alleviate back pain
- Versatile – can be practised at home or in a studio
Stakt Mat
A folding mat provides a far more versatile base for your Pilates movements. Not only does it cushion where you need it, but it also works double duty as a block to provide additional support. Bragg recommends the Contrology Folding Mat, but as this is tricky to secure here in the UK, the Stakt Mat should do the trick.
For a non-folding variety, Core LDN’s Claire Mills is a fan of the Yogi Bare Arch Mat, which she dubs “A good quality non-slip comfortable mat.” She advises looking for a thickness of between 8 to 10mm to provide cushion and comfort.
Bala
Bangles
To enhance your at-home Pilates workout, ankle and wrist weights are a simple but effective addition. Bala’s are made from high-quality fabrics and come in sleek, pastel colourways.
“Another essential for me is ankle and wrist weights,” says Mills. “I would probably go for these over hand weights as they can come in different weights and are versatile. They elevate your workout as you can use them throughout. I find they give feedback with exercises as well as additional load/challenge – i.e. in a one-leg stretch, they can help cue lengthening through your hip flexors as well as improve hip flexor strength (both of which help combat hip tension). Plus, they are perfect to shove in your case for workouts when you're travelling.”
Reformer
The most popular of the Pilates modalities, reformer Pilates has had a renaissance in the last five years, becoming a popular way to stretch and strengthen the entire body. Similar to mat Pilates, there is a classical reformer sequence and a contemporary style – incorporating movements outside of Pilates’ original canon.
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“The reformer introduces springs housed beneath a moving carriage,” Pilates instructor James Shaw explains. “In classical Pilates, these springs are not used like a gym machine to add resistance alone, but rather to support, connect and challenge the body. The springs both push and pull the body into position, encouraging length, alignment and control.”
Unlike modern reformer machines, a classical reformer has only four springs of equal weight. Contemporary Reformers can have up to six springs of varying weights.
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In contemporary Pilates, reformer springs are often used as a way to raise the level of resistance, encouraging muscle breakdown and increased strength.
Often, traditional gym exercises like bicep curls, squats, sit-ups and reverse lunges are incorporated into contemporary Pilates using the springs and cables. Classes will likely move at a quicker pace, too, with some classes incorporating jump boards for rebounding-like exercises, as well as dumbbells or ankle weights.
- Builds strength and balance across the entire body
- Improves coordination and bodily awareness
- Promotes deep core stability
- Added resistance from the springs can effectively build muscle
- The ropes support stretching and flexibility exercises
- Promotes a greater range of motion that can help with alignment and precision
Original Fold Reformer
Claire Mills, the founder of Pilates studio Core LDN and a physiotherapist, believes we have foldable designs like the one from FOLD to thank for the accessibility of the practice at home. Its innovative construction means you need not sacrifice your entire living space to train on account of its trademarked Easi-Fold system. When you purchase this machine, it comes alongside six months of access to the brand’s app that hosts over 200 classes to follow.
“If budget allows, then an at-home reformer is a great investment,” she adds. “I could talk about the benefits of reformer Pilates all day. The reformer adds load and additional resistance, working you in a way unlike the mat. The spring resistance makes muscles work eccentrically, lengthening under a load. This muscle work will help improve control, strength and can facilitate toning. It is excellent for post injury motor retraining, works the body in multiple planes and is also dreamy to stretch on. Without a doubt, the FOLD reformer is the one to get; it’s the original foldable reformer. The Easi-Fold mechanism makes it really easy to fold up and down, and you can choose your wood and upholstery colour to match your home. You'll feel like you're on a studio reformer but at home.” It’s one she herself has at home, despite owning her own studio. “Being able to jump on it for even 20 minutes is all I need to get a good workout and create some headspace.”
Water Rower
Pilates Reformer 86" Oak
To elevate your at-home Pilates ritual, the Water Rower Reformer machine will become a focal point in your home gym. It was meticulously built to reflect the exact dimensions specified by the founder of the exercise system, Joseph Pilates using only premium and hard-wearing materials. The fitness equipment comes in six wood stains.
Tower
Probably the most slept-on of the three types of Pilates, the Tower is an upright apparatus that works on stretching, strengthening and balance. It can be attached to the end of the reformer bed or installed on the floor.
At first glance, it looks slightly like a medieval stretching device. In reality, it’s an effective way to work with and against resistance, improve posture and build strength that complements both reformer and mat modalities.
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“The tower bridges mat and reformer Pilates, combining elements of mat work with spring resistance to deepen strength and mobility,” Riya Patel, founder of Pilates by Riya, describes. In classical Pilates, the tower is fixed to the wall, whereas contemporary Pilates tends to use reformer beds with tower apparatus on the end.
Unlike classical mat and reformer Pilates, tower doesn’t follow a strict sequence. Instead, there are 180 exercises designed by Joseph Pilates, using the arm and leg springs and bars to create alignment and connection throughout the body.
“It is particularly effective for improving posture, spinal articulation and controlled strength as the springs attach directly to you, offering support and challenge and connection to the powerhouse (core),” says Pilates instructor and founder of Reformer Retreats, Sophie Hatton.
Bala
Pilates Balls
A Pilates essential to improve strength, balance and mobility, the balls used during this specific practice are generally unweighted and slot between the knees to work the lower thighs, at the lower back or between the thighs for core, or under the hips for glute work and stability. “As a physio, an absolute must is a soft Pilates ball,” says Core LDN’s Claire Mills. “A Pilates ball is so versatile and I often use it to get more from my ab work, whether that's using it under the pelvis, behind the shoulder blades to maximise through range ab work in curl ups or squeezing in between the knees/ankles to add in adductor and anterior pelvic strengthening.”
Bragg is a fan of the Onyx pilates ball (£15), which comes in five colourways, but our personal favourite is the Bala, with which you can adjust the inflation depending on how much you are looking to challenge stability.
Align-Pilates Pro Resistance Ring
Not only recommended by Bragg, but the one you’ll find in studios like Reformcore, Align-Pilates makes one of the most popular rings on the market. I find it particularly challenging to place between my legs at the ankles for squats – a real test of balance and stability.
- Improves posture
- Improves spinal articulation
- Promotes greater flexibility
- Brings together mat and reformer principles to build strength
- More freedom to experiment
How to know which type of Pilates is best for you
While Pilates was never meant to be practised in silo – Joseph Pilates’ vision was for students to incorporate both apparatus and mat-based exercises into their routines – recent years have seen people finding one type and sticking to it.
The type that works “best” for your body will be the type you can stick to and that’s suitable for your skill level. “Pilates’ real strength lies in its ability to meet people wherever they are in life,” Patel enthuses. “There isn’t a single demographic it belongs to.”
Mat Pilates is the best place to start, as it will introduce you to the principles of Pilates in a safe way. Reformer and tower Pilates require deep core strength and balance to execute exercises with proper alignment and balance. When you feel confident with some of the basic exercises, progress onto the tower and then the reformer.
Mat Pilates is the most versatile and transportable of all the Pilates modalities. Roll out your mat, grab whichever props you need and get going. On YouTube, there are creators like Pilates by Izzy and Move With Nicole, who provide structured classes to follow. There are now foldable at-home Reformer beds available (like Fold), which can help with space-saving if you prefer to practise at home.
If muscle synthesis and building strength are important goals, reformer Pilates will likely serve your needs best. Contemporary reformer blends modern exercises with the classical ones, providing a full-body workout that can be amped up or toned down depending on which springs you choose.
The key with reformer is to find an instructor who prioritises proper form over as heavy a weight as possible. Lighter resistance with correct form will always serve you better than a heavy spring and terrible form. Boring but true.
I’ve never felt more flexible, taller or more aligned than when I regularly practised tower Pilates at Exhale Pilates, Primrose Hill. The slow, controlled nature of the exercises, paired with the strong roll back and push through bars, arms and leg springs, engages the core but encourages a lengthening of the body and spine at the same time. Flexibility and mobility are two of the biggest benefits of Pilates and tower can help keep you in alignment as you improve on both.
Pilates is a low-impact strength training regimen and, while some classes include jump boards, is usually not a cardio-based exercise routine. If you like to build up a sweat during a workout, try either heated mat Pilates (recently opened in London at Yours Shoreditch and Hackney), or dynamic reformer classes. The key is to make sure you’re not sacrificing form simply to work up a sweat.
The benefits of practising all three types of Pilates
One of Joseph Pilates’ principles was that each of the modalities should be practised together to gain the most benefit.
“Mat Pilates builds foundational strength, control and body awareness using minimal equipment. The reformer adds resistance and support through springs, allowing for both challenge and assistance, while the tower provides vertical resistance and traction that can deepen strength and mobility work,” says Long.
“Practising all three creates a well-rounded Pilates practice; developing strength, flexibility and coordination from multiple angles and allows the body to experience movement in a more complete, integrated way.”
