Plus size women sometimes feel intimidated by fitness spaces, but Pilates is different. Contrary to popular belief, it’s not just for tiny dancers – Pilates, in fact, is welcoming and inclusive to everyone, regardless of their body size or shape. Some of the benefits it can offer include strength, flexibility, pain relief; it can also nurture the connection between your mind and your body. 

If you’re curious about Pilates and are looking for more guidance to see if it’s right for you as a plus-size woman, you’re in the right place. Below, we demystify Pilates for plus-size women just like you and demonstrate just how accessible and beneficial it can be:

Beyond the Stereotypes: What is Pilates, Really?

Let’s start with what Pilates isn’t. It’s not some mysterious, impossible-to-learn workout that’s only reserved for ballet dancers. Pilates was created by a man named Joseph Pilates in the early 20th century as a mind-body exercise system that focuses on core strength, controlled movements, breathing, concentration, precision, and flow. As a workout, it’s all about quality of movement, not quantity or intensity. Doing Pilates is a great way to strengthen your muscles – especially your core – without stressing your joints, which makes it perfect for a plus size woman. 

There are two main types of Pilates: mat Pilates and equipment-based Pilates.

  • Mat Pilates (also known as matwork Pilates) is the most traditional form of Pilates. It can be performed just about anywhere you can lay a mat down on and relies primarily on your body weight and gravity as resistance to strengthen, lengthen, and tone your muscles.
  • In equipment-based Pilates, practitioners make use of specialized apparatus that incorporates springs, pulleys, and other mechanisms to provide resistance and assistance. This allows for a wider range of exercises and a more customizable workout.

Both are great options, and either can be tailored to your body’s needs.

Common Concerns & How Pilates Addresses Them

It’s totally normal to have some concerns, especially if you’re completely new to Pilates. You shouldn’t let them stop you from trying it out, though. Here are some of the most common concerns that plus-size women might have about this exercise:

  • “I’m not flexible enough.” 

Good news: the entire point of doing Pilates in the first place is to build flexibility. Everyone starts somewhere, including you! The key is to modify your workouts in the beginning to accommodate your specific needs and skill level. Working with an instructor can help with just that. 

  • “I’m worried about fitting in / judgment.”

Pilates is generally a very inclusive practice that is welcoming to everybody. If you’re still feeling self-conscious, though, it might be a good idea to find inclusive studios or instructors in your area. It’s also important to remember that the focus should be on your body and progress, not comparing yourself to others. Many Pilates instructors are also trained in modifications for diverse bodies. 

  • "Will I be able to do the exercises?"

It’s worth remembering that Pilates exercises are highly customizable – they can be modified to make things more accessible or, conversely, more challenging. Put your trust in your instructors: they should be able to guide you through the movements. Focus on consistency, not perfection. 

  • “It looks hard/intimidating.”

Pilates is a practice, not a performance. You’re not being judged, which means that you shouldn’t move as though you were. Starting with beginner classes or private sessions can help. The goal is to feel stronger, not to master every move on day one.

Getting Started: Your Pilates Journey

To women who are brand new to Pilates, it’s always a good idea to start small. Find a beginner-friendly mat class – you can find a lot of them either in-person or online. Go into it with an open mind and the knowledge that you don’t have to do every move perfectly – nobody does, especially at first. 

You’ll be glad to know that many instructors offer inclusive classes that have been designed specifically for plus size women or those with mobility concerns. These classes focus on modifications and supportive cues, so you’ll never feel like you have to force your body into uncomfortable positions. Don’t see a class labeled “plus size”? That’s okay too. Just look for instructors who speak openly about body diversity and make all students feel welcome.

You don’t need fancy clothes or expensive equipment to start. A yoga mat, comfortable and breathable clothing (not too baggy or loose, though, so that your instructor can see alignment), a water bottle, and a positive mindset are all you really need. That said, there’s one piece of gear that deserves a little extra attention – your sports bra.

The Right Plus Size Women’s Sports Bras Make a Huge Difference

If you’re plus size and doing Pilates without the right plus size women’s sports bras, you’re going to feel it — literally. Their primary purpose is to provide support, which will keep you comfortable, secure, and focused during your practice instead of constantly adjusting or feeling restricted. 

Because Pilates involves a lot of movement lying on your back, lifting your arms, and engaging your chest, a poorly-fitting bra can be distracting and even painful. Our plus size women’s sports bras have wider straps, deeper bands, and better overall coverage, which, all combined, address these issues. 

Wireless options are a good choice for Pilates since they allow more flexibility while still offering support. Moisture-wicking fabric helps too, especially if you're prone to sweating during exercise. Don’t be afraid to try a few different brands or styles until you find one that feels like it was made for you. Comfort is key!

Here’s maybe the most important thing to remember. Pilates isn’t about shrinking your body. It’s about strengthening it, connecting with it, and honoring it. You don’t need to lose weight before starting. You don’t need to fit into a certain mold. You just need to show up, breathe, and move.

Your body is already strong and worthy. Pilates is simply a tool to help you feel that strength in a new, empowering way.

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