Among the hundreds of core training methods, pilates is one of the most challenging, yet beginner-friendly types of exercise.
Today I will clarify if the peloton pilates is worth it and (most importantly) which classes should you take.
As a whole, the peloton does over 50 different pilates classes available in the Peloton digital app. The classes vary in duration between 10 to 45 minutes and intensity from beginner to advanced. The peloton pilates is focused on strengthening the core muscles, as well as building full-body strength.
Keep reading to learn more about the best peloton pilates classes and why you should add them to your workout program.
NOTE: This article is not a review of peloton pilates classes. I’ve already covered that in my article “peloton pilates“, which I recommend you read.
5 Best Peloton Pilates Classes
To be frank, I’m not doing peloton Pilates too often (my wife is a pilates dominator and she did all of the workouts that I listed below).
However, every time when I do, I always cry like a baby because some of these wokrouts are brutal (it’s funny, benching 225 is nothing compared to leg extensions).
I know that choosing the best peloton pilates class will strongly depend on your current fitness level and range of motion.
What are the best peloton pilates classes?
In general, the best peloton pilates classes are the ones that range from 30 to 45 minutes. A sufficient amount of time allows us to work on several different muscle groups, focus on controlled movement, stretching, and breathing.
For people who are already experienced and are looking for more challenging exercise, the longer duration will be more appropriate.
On the other hand, people who have lower back issues or are just getting started with their core workout can benefit from doing shorter classes.
#1 Intro to Pilates
What is intro to pilates peloton? As a whole, the peloton intro to pilates is a series of classes with Sam Yo and Aditi Shah. The classes are between 10 to 15 minutes in duration and focus on teaching the foundation of pilates. This class is not for burning calories but rather for learning the basics.
Why peloton intro to pilates is effective? In general, the peloton intro to pilates is effective because it gradually builds strength, core stability, correct position, and breathing technique, without any equipment. It also helps to improve flexibility, especially for beginners.
What I like about intro to pilates is it can be used by people without previous pilates experience. In fact, pilates is popularly used as a rehabilitation tool for people with a wide range of conditions, including back pain, post-menopausal osteoporosis, and chronic neck pain (Byrnes et al. 2018).
This means that everyone can start doing pilates and get stronger. Peloton intro to pilates is a low-intensity and low-impact exercise, that requires little flexibility and because it’s short it can be done daily.
Another thing I like about intro to pilates is it can be implemented as a part of your regular cycling program.
Doing 10 to 15 minutes of core exercises before your ride not only helps you activate the core muscles but also improves your position while on the bike.
#2 Beginner Pilates
What is peloton beginner pilates? Overall, the peloton beginner pilates is a series of 7 sessions taught by different instructors that teaches the basics of pilates, but in a full-length session. The class duration is between 20 to 30 minutes, which is good for people who are both new and experienced.
Why peloton beginner pilates is effective? As a whole, the peloton beginner pilates class is effective because it works on several muscles including your pelvic floor, rectus abdominis, and obliques, as well as glutes and hamstrings. The intensity progressively increases, however, the instructors always provide modified options.
The peloton beginner pilates classes are not easy. In fact, it’s much harder than an intro to pilates class because it is not only longer but also has more advanced moves.
I think this class is perfect for people who are already familiar with core strengthening exercises but still need to work on muscle endurance.
I also like doing this class after I spend a long day behind my desk. It not only allows me to improve my position but also helps to combat some of these postural adaptations from sitting.
I won’t be covering here how exercise help with correcting postural adaptations and leads to better mobility. I’ve already covered that in “peloton barre“, which I recommend you read.
#3 Silk Sonic Pilates
What is silk sonic pilates? As a whole, the silk sonic pilates is a single class done by Emma Lovewell. The class takes 20 minutes and contains exercises that help to develop core strength and endurance. The class can be found in the “strength” category or the search tab.
Why silk sonic pilates is effective? Overall, silk sonic pilates is effective because each exercise is performed for an extensive period of time, which helps to work on abdominal endurance, hamstring flexibility, and upper-body muscle endurance. It also targets many positions that require balance and coordination.
I like this class because Emma didn’t present dozens of different exercises. Instead, she selected only a handful but performed them much longer.
This is good for people who just getting started because they don’t have to move from one exercise to another.
Doing many different exercises has its time and place.
However.
For people who are new to pilates is better to work on one or two moves, focus on breathing and develop muscle endurance that will allow progression into more advanced moves.
Muscle endurance is especially important in the cycling world. It allows for maintaining correct form for a longer period of time, without the need to compensate. And studies have shown that doing 2 hours of pilates classes every week is enough to significantly improve abdominal endurance (Kloubec 2010).
#4 Advanced Pilates
To find the advanced pilates class you need to use the filter tab. There are only 4 advanced classes, and if you’re looking to challenge yourself, I recommend taking a class with Kristin.
What is an advanced pilates peloton? In general, the peloton advanced pilates is the 30-minute session done by Kristin McGee. It’s the hardest Pilates class available in the peloton app. This class is about training your core stability while maintaining challenging positions that strengthen the upper body at the same time.
Kristin McGee is an experienced Pilates instructor whos been doing online pilates and yoga classes way before the peloton was so popular. She is also an author and TV presenter.
Why peloton advanced pilates is effective? As a whole, the peloton advanced pilates is effective because it uses the effects of gravity and the length of levers to increase the resistance while trying to maintain neutral spine alignment. It also uses isometric hold exercises while being in challenging positions.
I think this is the most comprehensive pilates session you can get because it’s not just the core strength that you work on.
Engaging your abdominals while being in the high-plank pose with one leg off the floor not only works your upper-body strength but also increases your heart rate.
This means it’s good for cardio, too. You can use a 30-minute advanced pilates session on its own as bodyweight strength training, or you can combine that with other peloton rides or yoga classes.
I like to recommend advanced pilates for people who want to develop their strength and mobility, without using weights.
#5 Intermediate Pilates 45-minutes
What is 45-minute peloton pilates? As a whole, the 45-minute peloton pilates is the longest pilates class available in the app. At the moment, there are five 45-minute Pilates sessions, which are taught by Kristin McGee, Jess King, Kendall Toole, and Hannah Corbin.
Why peloton intermediate pilates is effective? As a whole, the 45-minute peloton pilates is effective because it increases core stamina, body and mind awareness, and flexibility. The biggest difference between 20 and 45-minute classes is that longer session has a lot more repetitions and fewer breaks in between.
What I like about doing longer pilates sessions is you have more time to really tap into those hidden corners of lumbar and thoracic spine muscle groups that may be missed during the shorter class.
For example, in the longer class, you will see a lot of asymmetric exercises.
Unilateral exercises like side planks, one-leg stands, or single-leg bridges help to address the differences in muscle activity between one side and another.
In fact, doing asymmetric core exercises helps to isolate and target deep abdominal and spinal muscles like transverses abdominis, multifidus, erector spinae, and diaphragm (Saeterbakken et al. 2019).
I would only recommend this class for people who are experienced with the pilates method and want to take it to the next level.
Learn more: Click here to learn more about “best peloton classes for back pain“.
Conclusion
As you can see, the peloton pilates classes are diverse and can be done by people of all fitness levels. Whenever your goal is to work on your posture, relieve lower back pain or be able to do a 5-minute plank, adding pilates to your daily routine will pay you in spades.