![]() Your mat isn't just something to lie on—it's the foundation of your entire Pilates practice. Choosing the right one can make the difference between discomfort and bliss during your journey to strength and wellness. Picture this: You're rolling like a ball, flowing through your hundred, or mastering that perfect teaser... and all you can think about is how uncomfortable your mat feels beneath your spine. Not exactly the mindful experience you were hoping for, right? Let's change that narrative. As a Pilates instructor who has guided countless womenand men through their wellness journeys, I've seen firsthand how the right mat can transform not just comfort, but confidence and progress in your practice. Why Your Mat Choice Matters More Than You Think A thicker mat is essential for Pilates – particularly for beginners whose less flexible backs are easily irritated by several Pilates exercises that involve rolling up and down the spine. Those with sensitive tailbones are especially susceptible to mild irritation. Think about it: in Pilates, you'll frequently find yourself in positions that put pressure on your spine, hips, and knees. Since the main focus of Pilates is body weight resisted movement to build core strength, a quality Pilates mat is designed specifically to cushion the spine, knees, and wrists during these movements. Recent research confirms the importance of proper support during Pilates practice. A 2024 systematic review published in BMC Sports Science, Medicine and Rehabilitation found that Pilates is becoming increasingly recognized as an effective means of physical rehabilitation, particularly for spinal health and posture improvement The review analyzed studies from 2018-2024 and found significant evidence supporting Pilates' positive effects on spinal alignment and posture. This is where the crucial difference between yoga and Pilates mats comes into play. A yoga mat is primarily designed to keep your feet from slipping in poses, while a Pilates mat is specifically designed to cushion your spine and other joints. That's why you'll notice Pilates mats are typically thicker and more supportive than yoga mats. The difference in thickness between yoga and Pilates mats is significant - while yoga mats generally fall between 3-5mm in thickness, Pilates mats are at least 6mm thick and can be up to 15mm to provide adequate cushioning for those positions where you're lying on your back, side, or on all fours. ![]() Key Features to Look for in Your Perfect Pilates Mat 1. Thickness: The Golden Rule One of the main indicators of a true Pilates mat versus other exercise mats is thickness. This additional thickness provides crucial joint support for your spine, knees, wrists, and more. But how thick is ideal? A 10mm mat can provide ample cushioning and support for your Pilates practice, offering a good balance between comfort and stability that makes it suitable for a wide range of exercises. However, your personal needs should guide this decision:
Density is often mistaken for thickness, but these are two separate factors to consider. Mats made of closed-cell or high-density foam are denser, better quality, and withstand longer use. The material of your mat affects not just comfort but also longevity:
3. Surface Texture: Finding the Right Grip The surface of Pilates mats tends to be smooth or lightly textured, which helps you glide and perform moves more fluidly. If you tend to get sweaty, you may want to opt for a lightly textured option for additional grip. Good grip is essential—no one wants to slip out of a plank or a shoulder bridge when it's challenging enough as it is! Make sure your mat specifies that it has good grip so your hands and feet stay exactly where you want them. 4. Portability: Home Practice vs. Studio Sessions Do you practice exclusively at home, or do you take your mat to studio classes? If you plan to take your mat on the go, you'll want one that rolls up well, is lightweight, and comes with a strap for easy travel. Choose a smaller, lighter mat if you plan on taking it with you often. A heavier, larger mat may work best if you plan on using it in your home workout space. My Top Recommended Mats for Every Pilates Practitioner After years of testing countless mats with clients of all ages and experience levels, here are three options I consistently recommend: 1. EcoWise Pilates Mat This is the mat I personally use in my home studio, and for good reason. With a thickness of 0.4 inches (approximately 10mm), it strikes the perfect balance between cushioning and stability. The high-density foam provides excellent support for your spine during rolling exercises while maintaining enough firmness to keep you stable during balance work. What makes it special: It's made with eco-friendly materials free from phthalates, heavy metals, and other harmful chemicals—something I believe is important for both our bodies and our planet. 2. Oysho 8mm Pilates Mat For the more budget-conscious practitioner who doesn't want to sacrifice quality, this 8mm thick mat offers excellent value. While slightly thinner than my top recommendation, it still provides good cushioning for most practitioners, especially those without specific joint sensitivities. What makes it special: Its non-slip texture provides excellent grip during challenging movements, and it's remarkably lightweight for easy transport between home and studio. I bought this mat while traveling in Portugal so I could do my mat practice each morning on vacation. I have never regretted it. It transported home easily (carryon 😊) and totes with me whenever I am on the go. 3. OPTP Pro Fitness Mat For those with more sensitive joints or who prefer maximum cushioning, this thicker mat (approximately 15mm) offers superior comfort for exercises that put pressure on the spine. It's particularly well-suited for older practitioners or those with back issues. What makes it special: Despite its thickness, it maintains excellent stability and doesn't "sink" during practice. It's also extraordinarily durable, making it a worthwhile investment that will serve your practice for years. This mat is used in a studio where I teach. It gets a lot of use yet holds up well while providing support and cushioning. Beyond the Mat: Building Your Practice and Transforming Your Health Remember that the perfect mat is just the beginning of your Pilates journey. At Uplift Pilates and Wellness, we believe that creating a sustainable practice means finding the right tools, environment, and guidance to support your unique body and goals. As you continue your Pilates journey, pay attention to how your body feels on your mat. Are your joints properly supported? Do you feel stable and grounded? Is the texture comfortable against your skin? These subtle aspects of your practice environment can significantly impact your experience and progress. The Scientific Benefits of Pilates for Spine Health The investment in a quality Pilates mat becomes even more worthwhile when you consider the proven benefits of Pilates for spine health and overall wellbeing. Recent research has demonstrated impressive results:
Your Next Steps Ready to find your perfect mat? Consider these action steps:
And remember, if you're unsure which option is right for your specific needs, I'm always here to offer personalized guidance. Book a session at Uplift Pilates and Wellness, and we can discuss the perfect foundation for your unique Pilates journey. Your mat is where transformation begins. Choose wisely, practice consistently, and watch as your strength, flexibility, and overall wellness flourish from the ground up. References and Resources: AARP Health (2024). What Does Pilates Do for Your Body? Top 6 Benefits. https://www.aarp.org/health/healthy-living/info-2024/pilates-wellness-benefits.html Circle Health Group (2024). Why you should take up Pilates in 2024. https://www.circlehealthgroup.co.uk/health-matters/exercise-and-fitness/pilates Lin, H.T., Hung, W.C., Hung, J.L., et al. (2016). Effects of Pilates on patients with chronic non-specific low back pain: a systematic review. Journal of Physical Therapy Science, 28(10), 2961–2969. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5088161/ ![]()
4/1/2025 Skipping Your Way to Wellness: The Forgotten Childhood Movement That Could Transform Your HealthRemember the unbridled joy of skipping across the playground? That carefree movement wasn't just fun—it was medicine your body instinctively craved. It's time to reclaim this powerful, playful movement.
The Lost Art of Skipping When was the last time you skipped? Not metaphorically skipping a workout or meal—but literally propelling yourself forward in that rhythmic, alternating hop-step that once came so naturally. For most of us, the answer might be "decades ago." Somewhere between childhood and adulthood, we replaced skipping with walking, running, or structured exercise. But what if that spontaneous, joyful movement was exactly what our bodies and minds need most? The Science Behind the Skip Skipping isn't just nostalgic fun—it's a biomechanical marvel with research-backed benefits. Stuart McMillan, a renowned track and field coach, explains that skipping can get you moving better AND having better posture in all your activities. He calls it a “zero-cost activity” that requires minimal time investment. It can help protect you against injuries and improve your longevity. According to Dr. Jessica Matthews, kinesiology professor and senior advisor for the American Council on Exercise, "Skipping integrates cross-lateral movement, which activates both brain hemispheres simultaneously, enhancing neural communication and coordination." This cross-lateral movement creates a full-body integration that:
Why Skipping Deserves a Place in Your Wellness Routine 1. The Perfect Complement to Pilates As a Pilates practitioner, you're familiar with the importance of core engagement, controlled movement, and body awareness. Skipping naturally:
Skipping triggers an immediate release of endorphins and serotonin—nature's mood elevators. A 2019 study in the International Journal of Environmental Research and Public Health found that brief bouts of playful movement significantly reduced stress hormones and improved mood states. "Playful movement activates the parasympathetic nervous system, counteracting the fight-or-flight response we experience during chronic stress," explains Dr. Kelly McGonigal, health psychologist and author of The Joy of Movement. 3. Bone Density Benefits For women concerned about bone health, skipping provides gentle impact that strengthens bones. Research from the Journal of Bone and Mineral Research indicates that brief, intermittent impact activities stimulate osteoblast activity (cells that build bone). 4. Cardiovascular Conditioning Skipping elevates your heart rate quickly but allows for natural variations in intensity. This makes it an accessible form of interval training, which has been shown to improve cardiovascular health more efficiently than steady-state exercise. How to Start Skipping (Without Feeling Silly) Begin in Privacy Start in your backyard, a quiet park, or even your living room. This gives you space to reconnect with the movement without self-consciousness. Start with "Invisible Skipping" Try this Pilates-inspired progression:
Once you've mastered the basic movement:
Invite a friend for a "skip and chat" session—you'll be amazed how quickly the self-consciousness fades when you're moving and laughing together. A Week of Skipping: Your Starter Plan Monday: 30 seconds of skipping after your Pilates practice Wednesday: Skip for 1 minute during a walking break Friday: 3 sets of 30-second skips, focusing on form Weekend: Take a playful skip through the park Make Skipping a Workout Now that you are familiar with skipping, incorporate it into your walking or jogging routine. For example, intersperse 20-30-second skips throughout your walk or jog. Try the following skipping workout suggested by Stu McMillan: Skipping Workout: Do a good, 10–15-minute warm-up that includes some easy skips as well as jogs and stretches. Then, add a little bit more speed, force, and velocity to that skip where it becomes in and of itself a workout. Skip as hard as you can for 50 meters and walk back. Repeat that 10-15 times. Mindfulness in Motion Skipping demands presence. You cannot skip while scrolling your phone or mentally reviewing your to-do list. This enforced mindfulness is precisely what makes it so valuable as a wellness practice. "Movement that requires attention creates a state of embodied cognition—a mind-body connection that can reduce rumination and anxiety," notes Dr. Tracey Abell, neuroscientist and movement specialist. Your Permission to Play Perhaps the most important benefit of skipping is the permission it grants you to be playful, to take up space, to move for joy rather than obligation. In a world that often tells women to shrink, to be serious, to exercise for appearance rather than pleasure, skipping is a revolutionary act of self-care. Your Skip-Starter Challenge This week, I challenge you to skip for 30 seconds each day. Notice how you feel before and after. Pay attention to the sensations in your body, the thoughts in your mind. Then share your experience with a friend or tag us, Uplift Pilates and Wellness, on social media with #SkipForJoy. Your playful movement might just inspire someone else to rediscover the simple power of skipping. Remember, wellness isn't just about structured exercise—it's about reconnecting with the joyful, intuitive movements your body craves. Are you ready to skip your way to wellness? References and Resources:
2/16/2025 Pilates and Heart HealthPilates: More Than Just a Core Workout – It's a Heart-Healthy Habit ![]() As we wrap up February, National Heart Health Month, let’s turn our attention to heart health, which is often associated with cardio workouts like running, cycling, and/or swimming. However, today we will shine a light on how Pilates can also play a vital role in keeping your heart ticking strong. Yes, you heard that right! Pilates isn't just about sculpted abs and improved posture; it's a holistic practice that benefits your entire body, including your cardiovascular system. Beyond the Core: Pilates and Your Heart Many people think of Pilates as a low-impact, slow-paced exercise. While that's true in some aspects, it doesn't mean it's not challenging or beneficial for your heart. Here's how Pilates contributes to cardiovascular health:
"Physical fitness is the first requisite of happiness. Our interpretation of physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure." - Joseph Pilates This quote perfectly encapsulates the holistic approach of Pilates, highlighting the connection between physical fitness and overall well-being, which includes a healthy heart. Making Pilates Part of Your Heart-Healthy Routine Here are some tips to maximize the heart-healthy benefits of your Pilates practice:
This National Heart Health Month, consider adding Pilates to your wellness routine. Whether you're a seasoned practitioner or a curious beginner, Pilates offers a unique and effective way to support your heart health. So, breathe deeply, engage your core, and give your heart the love it deserves! Have you noticed heart health benefits from your Pilates practice? Share your experiences with a friend! Encourage someone to start their Pilates journey toward better health. Resources: Learn more about Joseph Pilates' early Twentieth Century philosophies, principles, and theories about health and fitness. by exploring his books: Pilates, J. PIlates' Return to life through Contrology Pilates, J. Your health: A corrective system of exercising that revolutionizes the entire field of physical education. 1/26/2025 Feel the Ground Beneath You: Unlock Stability and Balance with Pilates and Ankle Proprioception![]() Hey everyone! Let's talk about something we often overlook: our ankles. These unsung heroes of movement are crucial for balance, stability, and overall well-being. But how do we keep them healthy and functioning at their best? Today, we're diving into the fascinating world of ankle mobility, proprioceptors, and how Pilates can be your secret weapon! Why Your Ankles Matter More Than You Think We tend to focus on the big muscle groups, right? But strong, flexible ankles are the foundation for everything we do. Think about it:
Now, let's get a little geeky (in a good way!). Inside your ankles are tiny sensory receptors called proprioceptors. They're like little spies, constantly sending messages to your brain about your ankle's position and movement.
Pilates: Your Ankle's New Best Friend So, how do we keep those proprioceptors happy and our ankles in top shape? That's where Pilates comes in! This fantastic exercise method is all about:
Here are a few Pilates moves you can try:
Beyond Pilates, here are some simple ways to support your ankle health:
By incorporating Pilates and these simple habits into your routine, you'll notice a huge difference in your balance, stability, and overall movement. Your ankles will thank you! So, let's give our ankles the attention they deserve. Step into a world of better balance and stability, and feel the ground beneath you! 5/15/2023 Pilates for well-beingDo Pilates. It’s a twofer! Strengthen your body AND your mind. Contrology, now Pilates, was initially designed by Joseph Pilates to improve physical and mental health. Over the years, both anecdotal evidence and research have borne this out. Regular practice promotes strong, healthy bodies with balanced flexibility, strength, and muscle tone. You can achieve a flexible spine and a strong core. Improve your flexibility, dynamic balance, and muscular endurance. And, as you get older, you can benefit from relief for back pain, fall prevention, and overall quality of life and physical fitness (Fleming & Herring, 2018). Practitioners of Pilates are aware of its many benefits. Having experienced the method firsthand, practitioners provide ample anecdotal evidence of its impact on improved physical outcomes. They report feeling “taller,” more “flexible,” or “bendable,” “stronger,” “leaner,” and “energized”-- just to name a few. Indeed, Joseph Pilates stated, “In 10 sessions, you’ll feel the difference; in 20, you’ll see the difference; and in 30, you’ll have a new body.” Start practicing Pilates for a stronger body today. Pilates also improves mental health outcomes. People who practice regularly experience increased feelings of energy, self-efficacy, and overall mood. They may also have enhanced self-concept and sleep quality while experiencing decreased anxiety symptoms and fatigue. We realize these benefits by participating in an activity incorporating mindfulness and visualization. What ARE mindfulness and mindful movement? Mindfulness involves paying attention to the present moment without judgment or distraction. By focusing on your breathing, body movements, and thoughts, you can learn to stay present and avoid preoccupation with worries or negative emotions. Incorporating mindful movement into your daily routine can support your wellness. Research shows that it nurtures the mental health of healthy adults and those with anxiety and depression (Fleming & Herring, 2018). Mindful movement has been demonstrated to promote positive affect, attentiveness, vitality, and emotion while decreasing anxiety and depression (Tihanyi, Sagi, Csala, Tolnai, & Koteles,2016). How does visualization support mindful movement? Pilates teachers enhance your practice by using visualization to help you stay present and focused on your breath and body. Visualization involves using your imagination to create positive mental images, allowing you to feel more relaxed and confident as you become attuned to your body and develop an increased awareness of your body moving in space. The mindful movement component was highly regarded in a recent well-being program incorporating Pilates. Program members were people like you and me. They were teachers and parents and men and women. They cared for others while caring for themselves. They expressed some degree of overwhelm by balancing life’s many demands, especially those presented by COVID. They were former, current, and aspiring exercisers. They enjoyed doing Pilates. They liked exploring something new. Pilates made the members feel successful. Pilates helped relieve stress and increase personal feelings of strength and confidence. Members' reports of benefits from the program reflect the research and widely known benefits of Pilates. What are they saying? How did Pilates impact them? Some of the big ideas expressed by the program participants include the following:
Joseph Pilates said, “The Pilates method of body conditioning is complete coordination of body, mind, and spirit.” Wait a minute, friends, it's a “threefer”! Are you ready to explore all Pilates offers for your body, mind, and spirit? Subscribe below to receive access to Uplift Pilates and Wellness’ Introduction to Pilates Series. Explore three videos to learn Pilates fundamentals and complete a beginner mat class. |
Author: Karin H. Spencer, EdD, NCPTThanks for visiting the Uplift Blog! I'm an educator, Pilates enthusiast (NCPT), reflective practitioner and Ironman triathlete. I love helping others discover their joy and confidence as movers. I support others in making lifestyle changes to improve health and well-being. As a life-long educator, I am especially committed to joining together with teachers to uplift each other. Archives
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