Experts Compare Yoga and Pilates for Core Strength

Yoga and Pilates can both strengthen the core, which includes the abdominals, diaphragm, and pelvic floor. That strength supports mobility and everyday movement, may reduce the risk of pain or injury, can make breathing easier, and may help with incontinence. These benefits become especially relevant with age-related losses in muscle mass and bone density.

Yoga develops core endurance by having muscles hold the body steady in poses, while its balance work can improve stability. Pilates generally uses more continuous motion, repetition, controlled pulses, breathing, and full-range movements to challenge the muscles. Experts Julie Erickson, Laura Baehr, and Theresa DeLorenzo describe Pilates as more directly centered on the midsection, while yoga may offer greater variety and flexibility benefits for activities such as walking, running, or cycling.

Both practices can fit into a regular fitness routine, but Pilates has a slight edge when the main goal is concentrated abdominal work. The most sustainable choice is the one a person enjoys enough to practice consistently. Yoga and Pilates can also contribute to balance, an especially useful feature for people over 65. Overall health and healthy aging still include regular aerobic and strength exercise: CDC guidance calls for 150 minutes of moderate activity or 75 minutes of vigorous activity each week, plus strength training on at least two days.