Even though I’m a barre fan, it took me a long time before I tried out its older sister, pilates. Between the reformers and the thought of primarily working just my core for an hour straight, I was worried that the low-impact modality might be too much of a challenge. (And, TikTok videos of women in matching sets doing complicated moves didn’t help.)
After taking my first class at Chelsea Piers Fitness, I discovered that you can expect to get a serious core workout by the end of a pilates session. And it’s not just your core: Pilates works the rest of your bod too, all while improving breathing, body awareness, and flexibility, says Kathy Bambace Salvo, director of Evolve Yoga, Pilates and Barre Programming at Chelsea Piers Fitness.
Really, there’s no reason to be afraid to give it a try—especially with expert advice from some trusty pilates instructors.
Here’s what they think you should know to get the most out of your next class, whether you’re a beginner jumping in on the trend or a certified pilates girl.
Meet the experts: Kathy Bambace Salvo, is a certified yoga, barre, and Pilates instructor and the director of Evolve Yoga, Pilates and Barre at Chelsea Piers Fitness. Shepherd Joseph, PMA-certified and BASI-trained Master Trainer at Club Pilates.
How To Get The Most Out Of Your Next Pilates Class
1. Talk to your instructor before class.
Maybe the instructors are biased, but they make a good point: you should always check in with your teacher before class. By making a connection with your instructor before the session starts, you can share important information with them like if you have any injuries, if there are any moves you struggle with, or if it’s your first time doing pilates.
“The more information you can give the instructor at the beginning of class, the more they can help you,” says Salvo. Basically, it’s not just on you to make the most of a class; your instructor can make a huge difference. So, help them help you.
2. Don’t sacrifice form for a visual cue.
If you’re someone who cranes your head a lot to keep an eye on your instructor (guilty), challenge yourself to focus on audio cues—and keep your head on straight, so to speak.
Pilates is all about alignment and being in specific positions, Salvo says, which means that if you’re turning your head too much, you might not be in proper form. It also might put added stress on your head and neck or mean that you’re not working your core properly. When a visual is absolutely necessary for a complicated move, Salvo tells her students to turn and look, she says.
3. Focus on your breath.
Just like yoga, breath is super important in pilates. Every move is dictated by an inhale and exhale, which has the purpose of digging deeper into your core and oxygenating your muscles, on top of making the practice meditative, says Shepherd Joseph, a PMA-certified and BASI-trained Master Trainer at Club Pilates. “Creating this mind-body connection is a big deal,” she says.
The best way to make sure your breath is on track is to really follow your instructor’s cues—and don’t be afraid to be a little dramatic with it. “There’s lots of analogies,” says Joseph. “Blowing out a candle, or inhaling the best smell you ever smelled.”
4. Keep your carriage quiet.
Want to look like a pro on a reformer? Keep your carriage as still and quiet as possible.
“The better you get, the more expert you become on the reformer, the quieter the carriage becomes,” says Salvo. This is because, the stronger and more engaged your core muscles are, the more control you’ll have over the machine. In a move like the Hundred, where you’re lying on the reformer with head, legs, and arms slightly elevated and arms pumping up and down, the carriage isn’t supposed to move all that much—but that takes *a lot* of core work. Press your core in, lengthen your tailbone, and “truly become one with the carriage,” Salvo says.
5. Don’t move too quickly.
The movements in pilates are meant to be done at a controlled pace, so you don’t want to rush through them.
Pilates is resistance-based training, so moving slowly has its perks, Joseph says. “This creates a dynamic exercise where it works multiple muscles at once, so when you move too quickly and you don’t listen to the teacher’s cues for each movement, you’re not getting the most out of each exercise.”
The best way to make sure you’re moving at the right pace is to listen to your instructor’s cues and hone in on moving with your breath, she says.
6. Embrace the shake.
If you’re taking a pilates class, chances are you’re gonna shake. Don’t let this discourage you, says Salvo. “You want to get to the quiver,” she says. “That’s where the burn is going to start. Don’t give up. Don’t think that you’re weak. You’ve gotten to the point where you’ve actually turned [your muscles] on.”
Instead of worrying about the shakes, take that as a signal to lengthen, engage, and double down, Salvo says. How do you do that? Take a deep breath and exhale hard, and remember that you won’t be doing it for much longer.
7. Practice self-compassion from start to finish.
Even more so than other kinds of fitness classes, self-compassion is key in pilates, says Joseph.
“Arriving to a fitness class to work on yourself, that alone is a big deal,” she says. “And if it is your first class, especially with pilates, giving yourself time and grace to learn the method and the different equipment is a good idea.” Be gentle with yourself as you learn the terms, tools, and techniques of pilates. This mindset makes pilates all that much more accessible and can help you celebrate the little wins along the way to mastering the method.
Gear For Your Next Pilates Class
Vuori AllTheForm™ Legging
Perfect for any sculpt workout, these leggings from Vuori are flattering, moisture-wicking, and move with you through every rep in class.
Pointe Studio Phoebe Ankle Grip Sock
Pointe Studio’s socks were featured in WH‘s 2025 Fitness Awards for a reason. These are the only grippy socks you’ll need, and they come in a bunch of styles and colors.
Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She’s currently training for her first half marathon, inspired by her many colleagues at WH who have run one.
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