Pilates reimagined: A fresh take on the timeless training style

What is LES MILLS PILATES?

SUMMER: “It’s an innovative take on the 100-year-old Pilates category, combining its rich traditions with the cutting-edge music, movement and coaching Les Mills is famous for. The boutique program has been crafted to help clubs pull younger members into their studios – and recruit the next generation of rockstar Instructors to teach them.

“Being able to deliver LES MILLS PILATES in any space, with nothing more than an optional mat, means clubs can quickly bring the world’s hottest trend to their studios and engage a broad range of members.

“The program pays homage to Joseph Pilates, blending the best of old with the best of new as we add unique music, beautiful choreography and supportive coaching to offer members an unforgettable experience.”

What can members expect in a LES MILLS PILATES workout?

KYLIE: “We've taken the best of traditional Pilates and mixed it with Les Mills music, movement and science – it's a magic combination and a workout like nothing else. There are six 45-minute workouts, each with eight tracks.

“Members can expect to be lying down for most of the workout. We start with a lower abdominal warm-up, two tracks of pure abdominal work, some side-body training, a series of planks and hovers, then a power track. At the end, there’s some posterior back work, a beautiful stretch and the opportunity to challenge your balance.”

SUMMER: “They’ll be taken on a journey. It starts with a focus on breath and alignment, then you get scooped up in this musical journey that takes you from track to track. There’s a real sense of flow and yin/yang between strength and flexibility. In almost every track there’s something to stretch you and something to make you stronger. It’s low impact, but not low intensity.”

What went into creating this modern take on traditional training?

BRYCE: “This program has been a long time in the making! During lockdown, Glen Ostergaard went on a deep exploration of classic Pilates and created a series of traditional Mat Pilates workouts. They were great (you can still see the original prototype on LES MILLS+) but such traditional Mat Pilates is actually pretty intense, and the sequences can feel quite repetitive. We wanted to give the workouts broader appeal and make sure they could work really well in gyms.”

GLEN: “It started with traditional Pilates, but we’ve added some very modern twists. New music, new moves and we’ve changed the structure. We’ve worked with physios and fitness experts to shift the anterior focus (targeting muscles in the front of the body) to a more balanced, well-rounded training program, and adding in the breathwork helped change the whole dynamic. It’s been at least 18 months of trialing and refining to get the intensity and feel just right.”

What research findings have shaped LES MILLS PILATES?

BRYCE: “The program has been tested and refined 50 times in world-leading gyms to guarantee the best Pilates experience for club members and deliver the results that will keep them coming back.

“And we worked with Dr Gillian Hatfield, an Associate Professor of Kinesiology at Canada's University of the Fraser Valley, to test whether LES MILLS PILATES is effective as a low-impact, high-intensity workout to boost core endurance, flexibility, and general wellbeing.

“An 8-week study saw young people (average age: 34.6 years) who didn't do regular Pilates or core training take part in LES MILLS PILATES classes twice a week. At the end of the study, the group saw significant improvements, with an average:

• 61% increase in abdominal endurance
• 20% increase in back endurance
• 13% improvement in flexibility
• 13% uplift in general wellbeing

“These results show LES MILLS PILATES is a scientifically validated workout that delivers fast results. With Pilates all the rage right now, the effort members put into LES MILLS PILATES will be rewarded in terms of increased flexibility, core endurance, and general wellbeing.”

There are many Pilates options out there – how is this different?

GLEN: “It’s completely different! Most Pilates workouts are just a sequence of movements strung together. But LES MILLS PILATES brings together the feel of the moves and the feel of the music. With the traditional exercises, modern music and progressive coaching, it creates a magical connection that goes beyond your mind and body.”

BRYCE: “From a technical point of view, LES MILLS PILATES is a more balanced workout than many other mat Pilates options. We know it’s important to balance extensor/flexor training, yet traditional Pilates is pretty flexor-dominant. We’ve worked really hard to maintain an anterior/posterior balance within each LES MILLS PILATES workout.

“And from a club perspective, LES MILLS PILATES serves as the perfect addition to the timetable, offering integrated functional core training that supports other workouts, reduces risk of injury and leaves members feeling great.”

KYLIE: “Traditional Pilates can feel quite rigid and technical, which isn’t for everyone. We wanted to create something that everyone could enjoy, so we’ve demystified all the technical precision and provided options and modifications. You don’t have to be perfectly skilled to enjoy the benefits – simply show up as you are, breathe, move, and you’ll have an incredible experience.”

What makes the music so unique, and why is it so important?

GLEN: “These workouts have a really fresh sound! It’s a melancholic, melodic, young generation type sound. Not hyped-up or dramatic, it's calmer than most other workout music. It stays steady for longer; you have more time with each sound, and more time with the move, which creates a holistic feeling.”

KYLIE: “There’s been so much positive feedback about the music. There are moments when the music really speaks to you internally. Making you go into that concentration zone and focus on your breath, but then there are also little fun pop tracks in there too.”

How does a blend of core conditioning and mobility benefit the body?

BRYCE: “We don’t mummify our spines during the day; every day we use our spines through a range of motions. So by conditioning our core with a strong focus on mobility, we build functional active strength, and this is what strengthens our muscles to support our spines through a full range of motion.

“Combining this strengthening with increased awareness of breath makes it really powerful. It means you're training your respiratory muscles to coordinate with core activation. You’re also creating a heightened sense of joint awareness, so you learn where your joints are in space, which is important for movement control.”

What will members find most surprising about LES MILLS PILATES?

SUMMER: “Most people will expect this to be easier than it is! There is a stereotype that Pilates is nothing but light fluffy pulses. This is not that. There is no fluff, it’s hard work – but it feels so good!”

KYLIE: “You’re just using your body weight, but you activate every single muscle when you work out – so it’s surprisingly challenging. You can dial it up, you can dial it down, and that’s what I love.”

GLEN: “People will be surprised at how good it makes them feel. It’s surprisingly intense. But thanks to all the options and modifications, it feels surprisingly achievable.”

What type of member is going to love LES MILLS PILATES?

BRYCE: "Anyone who wants to move better and feel better will love this workout. It's a particularly good complement for strength training or high-impact training. There are lots of different options and progressions, so people of all abilities can feel confident and enjoy the benefits.”

SUMMER: “Anyone looking for a low-impact way to improve their mobility and strength will love this. It’s calming and restorative, but you work really hard, so you don’t feel like your time is going to waste. It’s a great alternative to yoga.”

What are your tips for members just getting started?

SUMMER: “Just try it. Take away your expectations about tempo and speed, and get set to move really slowly! A lot of people associate speed with intensity and challenge, but you’ll soon discover that slow is harder. It’s all choreographed to the music, so you can do everything to the beat if you want, but you don’t have to. You can’t get left behind, simply go at your own pace and choose the options you want to do. This workout is for everyone!”

How should members add LES MILLS PILATES into their routine?

BRYCE: “LES MILLS PILATES is the type of workout you can enjoy as frequently as you wish. For the optimal mix, we advocate a weekly routine that features two core, mobility or flexibility sessions (like LES MILLS PILATES), two strength training workouts, and three to four cardio workouts (a mix of moderate and high intensity).”

What are Instructors going to love about LES MILLS PILATES?

BRYCE: “This is such a great way for Instructors to expand their toolkit. Adding this program won’t overload you, instead, it will complement the other workouts you teach. It will help improve your longevity as an Instructor, and you can add more classes to your schedule, without the risk of burnout.

“Pilates is one of the most popular fitness genres, but Pilates certifications can take a long time to work through. By training to teach LES MILLS PILATES, you can fast-track your learning – focusing on the key elements of Pilates alongside the LES MILLS approach to safe and effective exercise. We will set you up with a comprehensive toolbox and you’ll be at the forefront of one of the hottest trends. And once you’re teaching, you’ll love the autonomy as you can pick and mix the tracks from within the workouts.”

KYLIE: “This is such a rewarding class to teach. Unlike some workouts with loud and energizing music, this quieter workout allows for more connection to your people. It opens the gateway for members to start expressing a bit more too. There’s a real relaxed atmosphere, a real sense of joy. Everyone leaves feeling uplifted and happy – it’s so cool to be responsible for that.”

Bryce Hastings
Bryce Hastings is a leading New Zealand physiotherapist and fitness expert based in Chicago. As Les Mills Head of Research, he leads research into the most effective approaches to exercise and plays a pivotal role in structuring all LES MILLS™ workouts.

Glen Ostergaard
As a Les Mills Program Director, Glen leads the development of popular workouts like BODYPUMP™, RPM™ and LES MILLS SPRINT™ and shapes new workout innovations such as LES MILLS PILATES.

Kylie Gates
As Les Mills' Creative Director, Kylie works closely with exercise professionals and fitness experts to shape and develop the music and moves that feature in LES MILLS workout releases. As Head Program Coach, she mentors and inspires Instructors and presenters to reach their full potential.

Summer Bradley
Summer is a Les Mills international fitness presenter and choreographer with an extensive background in ballet and contemporary dance, plus many years of Pilates experience.