Build strength, gain flexibility and practice mindful breathing.
Seek complete coordination of mind, body and spirit with Mat Pilates, a conditioning fitness class that focuses on total body alignment and intentional breathing. The exercises zero-in on core powerhouse muscles: abdominals, lower back, shoulders, thighs and glutes.
We talked to Teresa Hoppe, Group Fitness Instructor at Emma B. Howe in Coon Rapids, to learn more.
What is Pilates?
German-born Joseph Pilates developed a method he called “Contrology” in the early 20th century. He sought to develop the body uniformly, correct posture, improve physical vitality, stimulate the mind and lift the spirit. His unique exercises began a fitness movement that we now call the Pilates Method.
- “Joseph Pilates is known to have said: ‘You will feel better in 10 sessions, look better in 20 sessions, and have a completely new body in 30 sessions.’” Teresa recalls. “Which is to say: with patience and persistence, change will take place.”
What to expect in Mat Pilates classes
Mat Pilates is one of several ways in which Pilates can be practiced. Literally, on a mat. You can bring your own yoga mat or borrow one from the Y. Sometimes, instructors may bring additional tools like a Pilates circle, ball or band for the class. Mat Pilates Classes focus on the six primary principles of the classic Pilates method, which are:
- Control
- Center
- Concentration
- Precision
- Breathing
- Flow
Classes emphasize core strength and total body conditioning for balanced muscle development. You can expect three key phases in each Mat Pilates class at the Y:
Warm-Up Exercises:
Each mat Pilates class begins with gentle, controlled warm-up exercises to awaken your muscles and get your body ready for the deeper work ahead. Your class will start with mindful breathing to connect with your core and set your focus for the session.
- Common warm-up exercises for mat Pilates include:
Pelvic tilts, which help activate your abdominals and mobilize your lower back. - Spinal rolls, which gently articulate your spine in preparation for exercise.
- Light shoulder or hip mobility work to release tension from your muscles.
Movements While Seated, Standing or Laying Down:
With your body warmed up, your mat Pilates class will flow into a series of core-focused, low-impact movements performed in various positions.
During mat Pilates, you'll complete exercises while sitting down, standing up, and laying on your back, stomach, and side. Every motion is guided by your breath; inhaling to lengthen, exhaling to deepen control. You’ll build strength through classic low-impact, high-intensity Pilates exercises.
Mat Pilates exercises include roll-ups for spinal articulation and abdominal control, leg circles to strengthen your core and hips while increasing your flexibility, and The Hundred - an exercise that engages your core and connects breath with movement by pumping your arms in sequence with alternating five-count inhales and exhales. The pace of mat Pilates is steady and deliberate, emphasizing precision over speed for total momentum control.
Relaxing, Restorative Movements:
Your mat Pilates class will conclude with a cool-down sequence to release tension and restore balance. You’ll move through gentle stretches that open the hips, lengthen the spine, and relax the shoulders.
The class may end with Savasana: a few minutes of still relaxation to calm your nervous system and allow your body to fully absorb the benefits of the class. After mat Pilates, you should leave feeling centered, grounded, and reconnected to your body.
Why give Mat Pilates a try?
“The benefits of Mat Pilates are so many; it's a big package!” expressed Teresa. She cites some of the specific benefits as follows:
- Improved posture and balance
- Increased lung capacity
- Improved flexibility and leaner muscles
- Improved bone density and joint health
- Positive body awareness
- Increased vitality and a sense of wellbeing
- Better overall strength, endurance and coordination
- Enhanced sports performance and daily activities
Then there are the additional physical and psychological benefits that stem from Pilates’ focus on breathing.
Who would like Mat Pilates classes?
“Mat Pilates is great for people who are looking for cross training options or who want to improve their balance and flexibility,” she said. “People with back issues might find Mat Pilates beneficial, too.”
Instructors can provide modifications to accommodate participants with special needs or health limitations, but you should work with your doctor to ensure a safe Mat Pilates practice.
“I frequently remind my class participants that each of us are at a different place with strength or flexibility,” Teresa said. “As we practice together, we will look slightly different. That's ok! All participants are welcome whether they’re an accomplished athlete or someone just returning to exercise.”
How Difficult Is Pilates? Managing Expectations for Beginners
Mat Pilates is considered a low-impact exercise, but beginners beware: this does not mean that mat Pilates will be easy. These are still high-intensity exercises that can prove strenuous, depending on your fitness level. Here's what you should know going into mat Pilates:
- Low Impact, High Challenge
Mat Pilates is designed to be more accessible than other types of Pilates, but that doesn’t mean these classes will be easy. The main challenge of these exercises is maintaining control and precision through each slow, deliberate movement rather than relying on high speed or heavy weights. Every exercise in mat Pilates demands focus and stability to turn small motions into effective workouts.
- Quality Over Quantity
In mat Pilates, how effectively you perform each motion is more important than how many repetitions you can do. Each movement is completed with mindful attention to breathing and form to help you maximize the benefit from every rep. This approach strengthens the right muscles to build lasting strength from the inside out.
- The “Shake”
If your core or legs begin to shake during a mat Pilates class, don’t worry because this is actually a good sign! Pilates focuses on small, precise movements that target muscles you may not normally activate. The "shake" shows that your deep stabilizing muscles are being appropriately challenged to maintain control.
- The Mind-Body Connection
Coordinating breath, movement, and core engagement at the same time is the greatest challenge in mat Pilates, but it can also be extremely rewarding. This focus on concentration is a key Pilates principle that can help you move with awareness rather than momentum. Over time, you’ll develop a stronger mind-body connection that improves posture, balance, breathing, and movement.
- Patience and Persistence
When you start taking mat Pilates, progress won't happen overnight. Due to this class's focus on small, controlled movements, results may be subtle at first, but they’re deeply transformative over time. With long-term patience and persistence, you’ll be rewarded with improved strength, balance, and body awareness. Results will continue to grow with every class.
If you’ve never tried Mat Pilates before …
For your first class, come a little early to talk to the instructor. They will help you get your equipment together and discuss any injuries or physical limitations you may have.
What to bring and wear:
- Your yoga mat. (If you forget or don’t have one, you can check one out from Member Services or pick one up in the studio where class is scheduled.)
- Fitted-yet-flexible exercise clothes made of breathable material.
- A warmer layer for the relaxation portion, if desired.
- A water bottle.
Come to class dressed and ready to move your body. Don't be afraid to ask questions. Take breaks as you need to.
You can do Mat Pilates every day. Teresa recommends at least a few times (2-3) per week. “Change happens with regular practice!” she says.
After Your First Class: What Comes Next?
After your first mat Pilates class, it’s completely normal to feel some soreness, especially in your core and hips. This is a positive sign that your body is adapting to the workout and that you’ve successfully engaged muscles that haven't been getting much attention. Rest assured, post-Pilates soreness typically eases within a day or two.
If you want to continue to reap the many benefits of mat Pilates, here's what you can do next:
- Consistency is Key
Mat Pilates can bring many benefits: improved posture, balance, core strength, and muscle tone. If you really want to experience these benefits, consistency matters. We recommend attending two to three mat Pilates classes per week to build your endurance and see ongoing progress. With regular practice, movements that once seemed challenging will begin to feel more fluid and controlled.
- Exploring Different Classes
Once you’re comfortable with the basics of mat Pilates, you may want to try out different Pilates instructors or fitness class styles. Each instructor brings a unique focus to mat Pilates that can keep your body challenged and your mind engaged. To create a well-balanced fitness routine, consider taking other classes offered at the YMCA of the North, such as yoga, for flexibility and mindfulness, and strength training, for improved power, endurance, and compound movements.
- Integration into Daily Life
As you continue taking mat Pilates classes, you’ll start noticing benefits outside the studio. You may notice you have better posture as you sit at your work desk or you're now able to carry heavy grocery bags up the stairs without labored breathing. These subtle improvements can increase your confidence in daily life, showing how Pilates has the power to strengthen both your body and your mind.
Take Mat Pilates at the Y
Classes are open to all fitness levels. Kids ages 10-14 are welcome to attend with a parent or guardian and teens over 15 can attend on their own.
Mat Pilates is a Group Exercise class, which means it’s free for Y members. Drop in to give it a try at any time—no registration required. Check out a Mat Pilates class today.