Pilates vs. Yoga — Which is better?
Pilates and Yoga both combine mindful movement and low-impact exercises. Practicing Yoga or Pilates regularly can lead to improvements in strength, posture, well-being and flexibility. 🤸🏼 Personally, I have been a fan of both training techniques for years. In this Blogpost we’ll explore which of the two might be better suitable for you and your goals! 🚀
The History of Pilates and Yoga
Yoga originated in ancient India more than 3,000 years ago as a holistic practice connecting body, mind, and spirit. Its earliest mentions appear in the Rig Veda and were later refined into physical postures (asanas), breathing techniques (pranayama), and meditation. Today, Yoga is widely practiced in many styles such as Hatha, Vinyasa, Ashtanga and my favorite Yin Yoga! 🧘🏼
Pilates is a bit more modern. Developed by Joseph Pilates (a fellow german - yay!) in the early 20th century, it was initially created to rehabilitate injured soldiers and dancers. Joseph Pilates combined elements of yoga, gymnastics, and body conditioning to create exercises that focus on core strength, alignment, and control. Before the Pilates-craze, most studios offered Mat Pilates classes (which are highly effective by the way!). Today there are Boutique Reformer Pilates Studios almost at every block. 👀 And while I do enjoy Reformer Pilates a lot, I have to admit that I find Mat Pilates more challenging (and rewarding 😉).
Pilates vs. Yoga Benefits
Both Pilates and Yoga enhance physical and mental health, but they put emphasis on different things.
Pilates targets deep core muscles, helping to stabilize the spine and improve. It’s excellent for injury prevention (which it was initially created for) and functional strength. Especially pregnant or post-partum women can benefit greatly from Pilates!
Yoga integrates even more breathing, mindfulness, and stress reduction into movement, shown to lower cortisol and anxiety. While both increase strength and flexibility, Yoga additionally supports emotional balance and relaxation.
Pilates vs. Yoga Weight Loss
If weight loss is your primary goal, Pilates and Yoga can be very helpful — however the outcome depends on intensity and consistency. Pilates, especially dynamic or jump-reformer-based sessions, builds lean muscle, slightly boosting metabolism. Yoga styles like Vinyasa or Power Yoga can burn similar calories to an average-pasted walk and regulate stress hormones that impact weight.
Neither is a quick fat-burning solution, but both support sustainable body composition when paired with a healthy diet.
If you are looking for quick weight loss, I’d suggest you focus more on Pilates. However, Yoga can really help in regulating your hormones and sleep which highly impacts your ability to lose weight!
Pilates vs. Yoga Flexibility
Yoga is better for increasing flexibility through deep stretches and asanas. Especially Yin Yoga can be incredibly helpful for gaining flexibility. In Yin Yoga each pose is held for up to 3 minutes. Regular practice lengthens muscles and opens tight hips, hamstrings, and shoulders. Pilates improves flexibility too but in a controlled, strength-focused way — it lengthens muscles while stabilizing joints. If your goal is deep flexibility like learning the Splits or to Bridge, Yoga is the winner. If you’re only trying to increase your flexibility and mobility a little, Pilates may be better as it focuses more on strength. 💪🏻
Pilates vs. Yoga: Which Burns More Calories?
First: Calorie burn varies widely. A gentle Hatha Yoga class might burn 150–250 calories per hour, while Vinyasa or Power Yoga can reach 400–500, Yin Yoga may be around 120-180. Classical Mat Pilates burns about 175–250 calories; advanced or Reformer Pilates can burn more. Dynamic Yoga Flows and advanced Pilates sessions are comparable in calorie burning. It’s important to understand that long-term results depend on how often you practice either. If you’re just starting out, I’d suggest 2 sessions per week, or 1 session each. While pairing either practice with cardio or strength training.
Choosing the Right Exercise for You
Ultimately, Pilates and Yoga complement rather than compete. Pilates builds a strong, stable core and posture. Yoga deepens flexibility, promotes deep relaxation and mindfulness. Your choice may depend on whether you want body alignment and strength (Pilates) or relaxation and wellness (Yoga). Try both and remember the best exercise it the one you enjoy doing most and actually keep on doing for a long time! ♥️
What I Practice
Now that we have discussed everything you’ll need to know – I’ll let you know which I think is better, Pilates or Yoga and the answer is (drumroll please): Both and it depends! 🤷🏼️ Now, before you’ll start hating on me 😉 let me explain. There are weeks where I practice exclusively Yoga and then there are weeks where I exclusively do Pilates. Sometimes I get tired of the Reformer and join a Mat Pilates Class, other times my regular Yoga Class sounds boring, and I’ll find myself trying out a new type of class. The only thing that stays consistent in my Pilates and Yoga Journey is that I do at least 2 classes a week! 🤸🏼 Sometimes that’s one of each and sometimes I’ll skip on one of them. Again, the most important thing is that you stick with it to see the real benefits of either exercise! When I’m more focused on my Flexibility Journey and on my Splits, you’ll see me more at Yoga. When my lower back pain is acting up, you’ll find me bridging for the 10.000’s time in a Pilates Class! It’s all about what works for me that day, week or month.
I hope I inspired you to try Pilates and Yoga for yourself! Please let me know which one you prefer and why in the comments! I’d love to connect!
💌 Love, Becci
FAQ – Pilates vs. Yoga
Q: Is Pilates harder than Yoga?
A: Pilates can feel more challenging for core engagement, while Yoga can be demanding for flexibility and balance.
Q: Which is better for back pain?
A: Pilates is well-studied for improving posture and reducing back pain. (See Study here: https://pubmed.ncbi.nlm.nih.gov/37632387/)
Q: Does Yoga help with stress?
A: Yes, Yoga significantly reduces stress and anxiety by integrating breathwork and mindfulness (See Study here: https://pubmed.ncbi.nlm.nih.gov/28963884/)
Q: Can Pilates help with weight loss?
A: Yes, especially Dynamic and Reformer Pilates builds lean muscle and supports metabolism, but it’s most effective combined with other exercise and healthy nutrition.