Mat pilates
Mat pilates has been studied in 10 papers since 2017: 9 trials in people, 1 review; 5 in the past year. The newest paper, Sep 16, 2026: “The Effect of Mat Pilates vs Mat Pilates with a Resistance Band on Muscle Strength and Flexibility in Postmenopausal Women”.
10 papers study it18 findingsUpdated
See all 10 papers on mat pilates
At a glance
Independent labs found the same change in people. 10 independent labs in 4 countries.
“Mat Pilates also improved PFM strength (Δ = +3.63 mmHg, p < 0.001, η2 = 0.406) and endurance (Δ = +2.65 s, p < 0.001).”
None of its findings points the other way.
- 10 independent labs in 4 countries
- Funders: Coordenação de Aperfeiçoamento de Pessoal de Nível Superior and 3 more
- Human trial9
Studies in people
See all 9 studies of mat pilates in people9 studies gave mat pilates to people and measured what changed.
| What changed | Design | People | Source |
|---|---|---|---|
up: Improves flexibility | Randomized trial4 weeks | 62 peopleWomen50-65 yearsOlder adults; Midlife adults; Postmenopausal women | International Journal of Drug Delivery Technology, Sep 16, 2026 |
up: Improves physical function down: Decreases frailty | Randomized trial24 weeks | 26 peopleolder adultsOlder adults; frail institutionalized older adults | Derecho y cambio social., Aug 11, 2026 |
no change: Has no effect on handgrip strength no change: Has no effect on braking reaction time0.90 ± 0.11s at M1 to 0.83 ± 0.15s at M3 | Trial30 sessions | 16 peopleolderOlder adults; older professional drivers | Physiotherapy research international : the journal for researchers and clinicians in physical therapy, Aug 2, 2026 |
| Randomized trial10-week | 48 peoplefemale participantsbetween the ages of 18 and 45Female participants between the ages of 18 and 45 who were healthy in terms of pelvic floor function | Research Square, Mar 26, 2026 | |
up: Improves pain severityΔ = -5.5; d = 0.50; p = 0.031 no change: Has no effect on depressive symptoms | Randomized trial24 weeks | 43 peopleWomen55.2 ± 7.6 yearsMidlife adults; breast cancer survivors undergoing hormone therapy | European journal of oncology nursing : the official journal of European Oncology Nursing Society, Jan 12, 2026 |
What did studies of mat pilates find?
17Studies of mat pilates measured 17 outcomes; the most studied are functional capacity (2 studies), flexibility (1) and muscle strength (1).
Functional capacity
upin humans2
2 studies
Functional capacity
upin humans2
Mat pilates improve functional capacity in humans (knee osteoarthritis) (SF-36 from 33.12 ± 22.03 to 69.37 ± 22.43, WOMAC from 29.75 ± 6.92 to 9.75 ± 9.35, p < 0.05).
“The Mat Pilates group significantly improved the functional capacity assessed by SF-36 (33.12 ± 22.03 to 69.37 ± 22.43, p < 0.05), and by WOMAC (29.75 ± 6.92 to 9.75 ± 9.35, p < 0.05).”
Human trialknee osteoarthritis60 min, twice a weekfemalesn = 41
Effects of mat Pilates on older adult women with knee osteoarthritis: A randomized controlled trial
Journal of bodywork and movement therapies
Mat pilates improve functional capacity in humans (p < 0.05).
“During the intervention, the results showed significant improvements in functional capacity tests (time up and go, time up stairs, time down stairs, and chair sit-and-reach), rate of torque development, and impulse (p < 0.05).”
Human trial12 weeksfemalesn = 10
Effects of 6-weeks of detraining on functional capacity and rapid torque production in older women
Journal of bodywork and movement therapies
Flexibility
upin humans1
1 study
Flexibility
upin humans1
Mat pilates improve flexibility in humans.
“Both Mat Pilates and Mat Pilates with TheraBand are effective in improving muscle strength and flexibility in postmenopausal women”
Human trial4 weeksfemalesn = 62
International Journal of Drug Delivery Technology
Muscle strength
upin humans1
1 study
Muscle strength
upin humans1
Mat pilates improve muscle strength in humans.
“Both Mat Pilates and Mat Pilates with TheraBand are effective in improving muscle strength and flexibility in postmenopausal women”
Human trial4 weeksfemalesn = 62
International Journal of Drug Delivery Technology
Frailty
downin humans1
1 study
Frailty
downin humans1
Mat pilates decrease frailty in humans (frail institutionalized older adults).
“the Pilates group showed significant improvements in all outcomes assessed, including increased handgrip strength, improved lower-limb functional performance, and a reduction in the frailty index.”
Human trialfrail institutionalized older adultstwice a week, lasting 50 minutes24 weeks
Derecho y cambio social.
Physical function
upin humans1
1 study
Physical function
upin humans1
Mat pilates improve physical function in humans (frail institutionalized older adults).
“the Pilates group showed significant improvements in all outcomes assessed, including increased handgrip strength, improved lower-limb functional performance, and a reduction in the frailty index.”
Human trialfrail institutionalized older adultstwice a week, lasting 50 minutes24 weeks
Derecho y cambio social.
Braking reaction time
no changein humans1
1 study
Braking reaction time
no changein humans1
Mat pilates showed no clear effect on braking reaction time in humans (older professional drivers) (0.90 ± 0.11s at M1 to 0.83 ± 0.15s at M3).
“Braking reaction time showed a non-significant numerical reduction from 0.90 ± 0.11s at M1 to 0.83 ± 0.15s at M3 (p = 0.098).”
Human trialolder professional driversforce-vector-oriented Mat Pilates programone 50-min session per week30 sessionsn = 16
Physiotherapy research international : the journal for researchers and clinicians in physical therapy
Handgrip strength
no changein humans1
1 study
Handgrip strength
no changein humans1
Mat pilates showed no clear effect on handgrip strength in humans (older professional drivers).
“Handgrip strength showed no significant change.”
Human trialolder professional driversforce-vector-oriented Mat Pilates programone 50-min session per week30 sessionsn = 16
Physiotherapy research international : the journal for researchers and clinicians in physical therapy
Pelvic floor muscle strength
upin humans1
1 study
Pelvic floor muscle strength
upin humans1
Mat pilates improve pelvic floor muscle strength in humans.
“Mat Pilates also improved PFM strength (Δ = +3.63 mmHg, p < 0.001, η2 = 0.406) and endurance (Δ = +2.65 s, p < 0.001).”
Human trial10-weekfemalesn = 48
Research SquarePreprint
Pelvic floor muscle strength
upin humans1
1 study
Pelvic floor muscle strength
upin humans1
Mat pilates improve pelvic floor muscle strength in humans (healthy) (Δ = +3.63 mmHg, p < 0.001, η2 = 0.406).
“Mat Pilates also improved PFM strength (Δ = +3.63 mmHg, p < 0.001, η2 = 0.406)”
Human trialhealthy10 weeksfemalesn = 19
Research SquarePreprint
Depressive symptoms
no changein humans1
1 study
Depressive symptoms
no changein humans1
Mat pilates showed no clear effect on depressive symptoms in humans (breast cancer survivors undergoing hormone therapy).
“Depressive symptoms did not significantly improve.”
Human trialbreast cancer survivors undergoing hormone therapy24 weeksfemalesn = 43
European journal of oncology nursing : the official journal of European Oncology Nursing Society
Pain severity
upin humans1
1 study
Pain severity
upin humans1
Mat pilates improve pain severity in humans (breast cancer survivors undergoing hormone therapy) (Δ = -5.5; d = 0.50; p = 0.031).
“A significant group-time interaction was observed for pain severity (p = 0.031; Δ = -5.5; d = 0.50), with a reduction in the PG”
Human trialbreast cancer survivors undergoing hormone therapy24 weeksfemalesn = 43
European journal of oncology nursing : the official journal of European Oncology Nursing Society
Depressive symptoms
downin humans1
1 study
Depressive symptoms
downin humans1
Mat pilates decrease depressive symptoms in humans (Parkinson's disease) (p < 0.001).
“and in depressive symptoms (p < 0.001), anxiety (p = 0.033), happiness (p < 0.001), and loneliness (aging perspective) (p = 0.017) in the short and long term.”
Human trialParkinson's disease12 wkn = 35
Aging & mental health
Cognitive function
upin humans1
1 study
Cognitive function
upin humans1
Mat pilates improve cognitive function in humans (Parkinson's disease) (p = 0.048).
“For the Mat Pilates group, effects were observed in cognition (p = 0.048) and confusion (p = 0.049) in the short term”
Human trialParkinson's disease12 wkn = 35
Aging & mental health
Climacteric symptoms
downin humans1
1 study
Climacteric symptoms
downin humans1
Mat pilates decrease climacteric symptoms in humans (Irregularly active, non-obese postmenopausal women with or without hypertension).
“there was a significant reduction in the scores of the B-K and MRS”
Human trialIrregularly active, non-obese postmenopausal women with or without hypertension36 sessions on nonconsecutive days12 weeksfemalesn = 47
Journal of bodywork and movement therapies
Health status
upin humans1
1 study
Health status
upin humans1
Mat pilates improve health status in humans (knee osteoarthritis) (59.44 ± 18.07 to 82.75 ± 12.03, p < 0.05).
“The total score of WOMAC (41.75 ± 10.39 to 14.25 ± 13.88, p < 0.05), and the general health status assessed by SF-36 (59.44 ± 18.07 to 82.75 ± 12.03, p < 0.05) only improved for Mat Pilates group.”
Human trialknee osteoarthritis60 min, twice a weekfemalesn = 41
Effects of mat Pilates on older adult women with knee osteoarthritis: A randomized controlled trial
Journal of bodywork and movement therapies