Both mat and reformer Pilates offer similar benefits, such as improving your strength and mobility. The type that’s best for you depends on factors like your experience and preference.
The German trainer, Joseph Pilates, developed Pilates in the 1920s. Initially, he used it to provide rehabilitation to inmates in prison camps during World War 1 and later to help train dancers in New York.
Mat and reformer Pilates have both grown into popular forms of exercise.
Mat Pilates involves performing specific exercises using your body weight for resistance on a yoga mat, a Pilates mat, or other sources of padding.
Reformer Pilates involves performing Pilates movements on reformer machines, which feature straps, springs, and other accessories that allow for adjustable resistance and support.
Keep reading to learn more about the benefits and risks of these two exercise types, and how to select the best one for you.
Mat and reformer Pilates focus on engaging the mind and body through movement and breath by following the six core principles of Pilates. According to the Pilates Foundation, these include:
- concentration
- control
- breath
- centring
- flow
- precision
Focusing on these core principles can help you build strength, balance, mobility, and flexibility. But there are key differences in how mat and reformer Pilates are performed, which can help you emphasize each principle:
- Mat Pilates is performed on the ground using a mat for cushioning. No particular equipment is needed to get started.
- Reformer Pilates utilizes spring-loaded machines to enhance Pilates movements. The machines can be adjusted to adjust the level of resistance or modify your posture to make the exercise more comfortable.
There are also key differences between costs and accessibility. Mat Pilates is generally less expensive because it only requires a mat and can be done at home.
Even if you prefer to work with a professional or take classes, the cost of these tends to be lower for mat Pilates.
Reformer machines can cost between hundreds to thousands of dollars to invest in yourself. Many cheaper models available may not be stable or strong enough to let you perform the movements properly.
Mat and reformer Pilates are both low impact forms of exercise that have several physical, psychological, and emotional benefits that can help support daily function and improve your quality of life.
For instance, Pilates has been shown to help improve overall coordination, strength, and postural alignment while managing stress and boosting energy.
Here’s a look at some of the specific benefits of each type.
Mat Pilates benefits
Many studies have found that mat Pilates can improve strength and flexibility.
For example, a 2022 study found that 24 weeks of mat Pilates helped improve upper body strength, lower body strength, and flexibility in breast cancer survivors undergoing hormone therapy.
One of the greatest benefits of mat Pilates is that very little setup is needed, and it can be performed at home, saving you time and costs.
Although attending classes can be beneficial, it isn’t always necessary. A 2024 study found that following online-based Pilates courses was as beneficial as in-person Pilates classes.
All you may need to get started is some type of cushioning, such as a yoga mat or even a thick towel.
Reformer Pilates benefits
The reformer machine allows you to customize the resistance, position, and intensity of a Pilates movement. It may also provide you with more exercise options, so you can better engage specific muscles.
The capacity for altering the machine can be particularly beneficial for a wide range of people.
For instance, it may be beneficial for athletes, experienced Pilates practitioners, or those seeking to increase resistance to make exercises more challenging.
A 2025 study found that reformer Pilates was more effective in improving physical capacities, such as standing broad jump, flexibility, and short sprint times, in soccer players compared to mat Pilates.
On the other hand, the sliding carriage and straps can also help relieve pressure on your joints and provide extra support during movements. This could be particularly helpful if you’re recovering from an injury or live with a chronic condition, such as back pain and fibromyalgia.
| Mat | Reformer | |
|---|---|---|
| Accessibility | needs little equipment | less ability to modify exercise, potentially making it harder |
| Affordability | generally cheaper | expensive to buy equipment yourself, and classes tend to be more expensive |
| Ease for beginners | easier to develop foundational movements | adjustable resistance makes it suitable for people recovering from injury or those with movement restrictions |
| Variations | fewer variations | more ability to modify to make exercises easier or harder |
Both mat and reformer Pilates are generally safe and effective forms of exercise, especially when performed with proper guidance.
For instance, a 2021 review examined both mat and reformer Pilates and found that they’re both safe and effective forms of exercise for people with Parkinson’s disease.
But, like any other form of exercise, Pilates may increase the risk of injury, especially with reformer Pilates.
It’s important to speak with a healthcare professional before trying Pilates if:
- you’re pregnant
- you have limited mobility
- you have a spinal injury
- you’re recovering from an injury
A healthcare professional can help you determine whether Pilates is suitable for you and recommend exercises tailored to your needs.
The table below outlines which type of Pilates may be better for specific populations. However, remember that you can mix both types of Pilates into your weekly exercise routine.
| Group | Type of Pilates |
|---|---|
| Older adults and pregnant people | Reformer Pilates may allow for more exercise modifications. |
| People on a budget | Mat Pilates is often more affordable. |
| People with specific injuries | Mat Pilates doesn’t require buying special and often expensive equipment |
| People who perform home workouts | Mat Pilates doesn’t require buying special and often expensive equipment. |
| People who want a more intense workout | Reformer Pilates can better increase resistance to your exercises. |
To get started with Pilates, it’s often a good idea to find a qualified instructor to help you learn the movements properly and make sure you’re engaging the right muscles.
You can look for teachers certified by reputable organizations, such as the Pilates Method Alliance (PMA), by visiting a local Pilates studio or exercise centre, or online on platforms like Facebook.
During your first class, your lesson will likely focus on core engagement, controlling breathing, and precise movements rather than high intensity exercises.
Even if you decide to start by yourself at home, it’s a good idea to focus on the fundamentals before progressing to higher intensity movements.
Check out Healthline’s Fit It In Video Series, which features three 22-minute Pilates videos tailored for beginners, older adults, or those with strength-focused goals.
Mat and reformer Pilates are the two most common forms of Pilates, which is a type of exercise that focuses on controlled, precise movement and breathwork.
Both types can offer numerous physical, mental, and emotional benefits. Mat Pilates is generally less expensive and better for developing foundational movements, while reformer Pilates is more adjustable and could help a wider range of people.
If you’re unsure how to get started with Pilates, connect with a Pilates instructor in a studio near you or online. They can help you determine the best type for you.