Let’s get controversial for a sec: If your goal is toned muscles, better posture, and real, visible results… yoga might not be the answer.
Yep, I said it. And I say that as someone who started her journey with yoga—someone who’s been 200-hour YRT certified, led yoga retreats, and spent years flowing through Warrior IIs and downward dogs.
Yoga is beautiful. Powerful. Transformative.
But when I wanted more strength, more energy, and better physical results after having kids… Pilates is what changed everything.
So if you’ve ever wondered which one is “better” or right for you, here’s the truth—from someone who’s taught both, done both, and loves both.
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Yoga has been practiced for over 5,000 years. It’s rooted in breath, meditation, and connection between mind, body, and spirit. While it includes movement, physical poses are just one part of the full practice.
Pilates was created in the 1900s by Joseph Pilates as a method to strengthen the body through controlled, precise movements—focused especially on core stability, posture, and alignment.
Yoga leans spiritual. Pilates leans structural. And that alone makes a huge difference in what you’ll get from each.
Yoga emphasizes stretching, holding poses, and flowing with breath. It’s amazing for calming the nervous system and becoming more present. But in terms of resistance or muscle activation? It’s light—and always only your body weight.
Pilates is intentional about building strength, especially in the deep core. It often incorporates resistance tools like spring tension (on a reformer), dumbbells, resistance bands, and Pilates rings. These add intensity and progressive overload, which lead to greater muscle activation and visible change.
One leaves you feeling relaxed and open. The other leaves you feeling stronger, more lifted, and sculpted.
Let’s be blunt: Yoga doesn’t change your body the way Pilates does.
Yoga may help with flexibility and posture—but most styles won’t give you stronger glutes, defined abs, or sculpted arms.
Pilates is designed for that. It incorporates resistance (bodyweight, springs, weights, or bands) and challenges your muscles with control and precision. If you’ve ever done a Pilates workout with ankle weights or a mini ball, you know it’s no joke.
You have to challenge your muscles to create change. That means breaking down muscle fibers so your body rebuilds them stronger. Yoga just doesn’t do that.
Pilates offers:
And it does all of that without wrecking your joints.
That’s a major reason so many of my clients finally start seeing results when they make the switch from yoga to Pilates.
Mind-Body Connection
Core Focused
Builds Muscle
Improves Flexibility
Uses Resistance Equipment
Helps with Back Pain
Posture & Alignment Training
Stress Reduction
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Yoga taught me to breathe. To slow down. To connect with myself. But Pilates? Pilates gave me my strength back.
It helped me recover from back pain, rebuild my core postpartum, and fall in love with movement again—without spending hours in a gym.
I’ve trained hundreds of women over the years, and the results speak for themselves. They don’t just feel better after Pilates. They look stronger. They move better. They become more confident. And they keep coming back.
Why? Because Pilates holds you accountable. It meets you where you’re at, but it still challenges you. And when something works, you stick with it.
So if you’re torn between the two? Try both. But if you want a method that gives back more than it takes—start with Pilates.
Pilates is more effective if your goal is to lose inches around your waist. It targets your deepest core muscles, improves posture, and builds lean muscle—which boosts your metabolism. Yoga can reduce stress (which helps with cortisol-related fat storage), but it doesn’t offer the same intensity or muscular engagement.
Yoga is generally bodyweight only. Pilates incorporates resistance (bands, springs, weights) to build strength and burn more energy. To change body composition, you need to challenge your muscles—and Pilates does that more effectively.
Both can help—but for different reasons. Pilates strengthens your core and teaches alignment, which is why I personally no longer struggle with back pain. But if you’re extremely tight, yoga can help release the hips, hamstrings, and glutes—which often contribute to low back discomfort.
Yes! In fact, many of my clients do. Pilates 2–3x/week for strength and structure, and yoga once or twice for recovery and mobility.
Both are beginner-friendly. The better option depends on your goals—physically and mentally. If you’re looking to build strength, improve posture, and stay consistent with shorter, structured workouts, Pilates might resonate more. If you need stress relief, recovery, or increased flexibility, yoga could be the right place to start.
You don’t have to choose one forever. Try both. Give them a fair shot. And pay attention to how your body and mind respond.
You don’t have to choose one forever. Try both. Give them a fair shot. And pay attention to how your body and mind respond.
Ready to get started? Try one of my beginner-friendly Pilates classes on YouTube and feel the difference yourself—from the inside out.
Still unsure? Give each a try!
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
