Pilates in Berlin, on the mat

Pilates is a full-body training method of slow, controlled movements that strengthen the deep trunk muscles, developed by the German Joseph Pilates in the early 20th century. Research shows it helps with recurring lower back pain and improves balance in older adults. It builds core endurance and body awareness, but it is not a fat-burning or bone-building workout.

It depends on what you want. Pilates focuses on core strength and control through repetitions, with no spiritual element. Yoga works more on mobility and breath and often includes meditation. For back pain both have similar research support, and many people do both, which the same pass allows at our studios.

It can feel hard, but every exercise has an easier version, so you can start at any fitness level. Our Feel Good Pilates classes are the gentlest way in. Expect some shaking in your abdominals and possibly sore core muscles the next day.

On the mat nothing assists you. There are no springs to support the movement, so your own muscles control every centimetre, and the slow tempo removes momentum. That is why small movements that look easy become demanding after a few repetitions.

Both work. In a trial with back pain patients, mat and machine Pilates both helped, with the machines slightly ahead on some long-term measures. The reformer guides you with springs and is usually more expensive per class; the mat needs no equipment and you can take the exercises home. Yogicescape offers mat Pilates only.

Check with your doctor first if you have acute back pain radiating into your leg, recent spinal surgery, osteoporosis, uncontrolled high blood pressure or are pregnant. With osteoporosis, avoid loaded forward bending such as roll-ups and crunches. Always tell the teacher before class so they can offer alternatives.

Two to three times a week is the rhythm many studios recommend, though that is convention rather than a trial result. The WHO advises muscle-strengthening activity on at least two days a week. Once a week still helps you keep what you have built.

For recurring, non-specific lower back pain, yes: it is one of the best-studied exercise options and reduces pain and disability compared with minimal treatment. It is not proven better than other exercise, so pick the one you will keep doing. With acute pain, numbness or a recent disc injury, get medical advice first.

Not on its own. No exercise burns fat from one specific area. Studies in adults with overweight show small reductions in weight and body fat, but the evidence is weak. It will make your trunk stronger, which is a different thing.

All our Pilates classes are taught in English with clear cues. Mats and props are provided at both studios, so just wear close-fitting, comfortable clothes. You can book a single drop-in or use a class pass or membership, which also covers yoga, breath and sound classes; current prices are on our pricing page.