Move Better. Feel Stronger. Perform Longer.
This #WellnessWednesday, we’re highlighting a simple but powerful practice that can make a big difference in how you move, perform, and recover: Pilates.
Whether you’re a dancer leaping across the stage, a singer holding a soaring note, a musician shaping sound, or an actor delivering an emotional monologue—your body is the ultimate instrument of your craft. And like any instrument, it needs regular care, strength, and balance to keep performing at its best.
Pilates helps you do just that. It’s a low-impact, full-body workout that focuses on building strength, improving posture, and connecting your breath to your movement. And the best part? It’s suitable for just about everybody, whether you’re a seasoned pro or just getting started.
Let’s break down why Pilates could be a great addition to your weekly routine.
1. Build Strength from the Inside Out
Pilates is all about the core—but not just your abs. It strengthens everything in your centre: your hips, back, and deep stabilising muscles. This gives you better control over your movements, whether you’re dancing, playing an instrument, or holding a dramatic stillness on stage.
For musicians, this kind of strength can help balance the physical demands of long practice sessions or holding an instrument in one position. For dancers and actors, it supports stability, posture, and smoother movement transitions.
As Pilates teacher Eva Stern puts it, “We need a strong back to support strong arms, and strong legs to support a strong torso. It all works together.”
2. Breathe Better, Perform Better
Breathwork is a key part of every Pilates session. You’ll learn how to connect your breath with movement, which helps build awareness, calm the nervous system, and support your voice.
Singers, actors, and instrumentalists all benefit from this deeper understanding of breath. A study featured on ScienceDirect showed that after just a few weeks of Pilates, performers reported better posture, more control over their breathing, and even improved vocal tone.
Dr Michelle Latour, writing for CS Music, found that learning to breathe through movement helped her singing technique and made other physical training (like yoga) easier too.
3. Improve Your Posture and Presence
Let’s face it—we all spend a bit too much time hunched over phones or slumped in chairs. Pilates helps undo that. It realigns the spine, strengthens your back, and opens up your chest, helping you stand taller and move more freely.
Performer and Pilates instructor Joseph Harrington, in an interview with Backstage, said that better posture gave him more confidence and presence—especially when walking into an audition room. That “chest proud” feeling can help you own the space and bring more energy to your performance.
4. Stay Flexible, Balanced, and Injury-Free
Pilates works your body in a way that stretches and strengthens at the same time. That’s great for performers who need flexibility and control—like dancers aiming for deeper pliés or singers who move a lot during a set.
For musicians, especially those who play asymmetrical instruments (think violinists or guitarists), Pilates helps rebalance the body and reduce strain from repetitive movement. It’s also low-impact, so it’s gentle on your joints—perfect for recovery days or when your body needs a little extra care.
Kareth Dow from EW Motion Therapy says Pilates is especially helpful for reducing the risk of injury and promoting long, healthy careers for dancers—and we’d argue the same goes for any performer.
5. Sharpen Focus and Coordination
Pilates isn’t just physical—it’s a great mental workout too. You’re constantly checking in with your alignment, your breath, and the small details of how you move.
That kind of focus translates beautifully to performance. Whether you’re rehearsing music, hitting your mark on stage, or working through a complex piece of choreography, Pilates trains your brain and body to work together with more precision and presence.
As Eva Stern puts it, “The ‘muscle’ of mental focus gets stronger” with Pilates.
6. Help Your Body Recover and Reset
Long rehearsals, back-to-back shows, touring, and tech weeks can take their toll. Pilates offers a way to stay active while also giving your body a chance to recover.
The equipment-based version (like the Reformer) supports your body while still offering resistance—great for performers managing fatigue or recovering from injury. And mat-based sessions can be easily done at home with minimal space or gear.
7. It’s for Everyone
You don’t need to be super flexible or fit to start Pilates. In fact, it’s a great place to build that strength and flexibility safely. Whether you’re a student performer, working professionally, or returning to the stage after a break, Pilates can be adapted to your level and needs.
It also fits around a busy schedule—short, focused sessions (even 20 minutes!) can be incredibly effective if you keep them regular.
Ready to Give It a Try?
- Look for a class near you (or online) and see if there’s an instructor who works with performers.
- Try a beginner mat class to get a feel for the basics.
- Set a small, achievable goal—like two sessions a week—and build from there.
- Listen to your body—some days you’ll want a full session, others just a gentle stretch and breathe.
Final Thoughts
Pilates isn’t just another workout—it’s a smart, supportive way to take care of the one thing you bring into every rehearsal, performance, or studio session: your body.
Whether you’re looking to strengthen your voice, improve your stage presence, protect your joints, or just feel more balanced, Pilates has something to offer. As Eva Stern says, “When we feel good, we do our best work.”
And that’s what it’s all about.
Sources:
- Backstage.com – Rory Evans, “The Top 5 Ways Pilates Can Help Your Acting”
- EW Motion Therapy – Kareth Dow, “Benefits of Pilates for Dancers”
- ScienceDirect.com – “Voice and Pilates” study on vocal production and breathing
- CS Music – Dr. Michelle Latour, “Pilates and Singing”
- EvaSternPilates.com – Eva Stern, “The Link Between Pilates and Musicianship”
