Which is Better Pilates or Yoga?

Should I try Pilates or Yoga?  They both work core and total body, so they’re both pretty much the same right?  I’ve been asked this a lot in the past two decades of training and on the surface it does seem that Pilates and yoga are the same but the differences will amaze you.  Here’s what you need to know with exercise comparisons as well as body goal outcomes.

How Pilates and Yoga Work Core Differently

A mat Pilates class offers a variety of laying on the back moves from leg lowers to roll ups plus a little bit of seated and kneeling work that involves some twisting.   So while there is plank work, most of what you do in a traditional mat Pilates class is forward bending from lying or seated positions.  

A basic yoga class on the other hand works core primarily from a prone position (face down) specifically planks, kneeling cat cow type movement as well as core engagement from standing balance poses or warrior flows. 

How Glutes Work in Pilates vs in Yoga

Mat Pilates offers lots of glute work from laying on the back, side lying and kneeling positions.  Yoga on the other hand works the glutes mostly as stabilizers or to achieve more extension in backbends and arm balances.  The difference here is huge because Pilates focuses on mobility, stability and strength while Yoga focuses on stability and coordination.  

You will rarely do glute work in Yoga that is intended as a primary movement or even as strength training.  I’ve been practicing yoga regularly since 2003 and have never felt any significant glute work from some pretty advanced flow practices.  In comparison, Pilates helped to significantly improve my glute activation and strength as well as glute muscle development.  At times it made me as sore as some lower body workouts with heavy weights!

Isn’t Upper Body Work The Same In Pilates As In Yoga?

In Pilates your chest is worked with a few pushing type moves but with yoga your chest and shoulders work constantly.  It is a rare thing to be sore in your chest and shoulders from even some of the most advanced Pilates exercises but with yoga you may find it difficult to make it all the way through a class without needing to modify the infamous chaturanga or side planks or other arm balance type poses. Yoga can even make your chest sore for days in ways similar to weight lifting!

Pilates boasts arm sculpting results for days but honestly after a long time practicing yoga and years of teaching Pilates, I can very unbiasedly say that Yoga wins the arm definition contest.  Any time I stop doing yoga consistently the arms show it! 

Mat Pilates unfortunately only works the arms sufficiently when weights, props or machines are used and this is not typical in a Pilates mat class.  This probably explains the rise of barre type classes which combine yoga pilates ballet and lighter weights for a more balanced workout.  In my barre class we add various props for better upper body strength work and it makes a huge difference!

The Surprising Thing About Pilates & Yoga When It Comes to Back Work

Neither Pilates of Yoga are known for their back strengthening results.  In fact many yogis and Pilates instructors suffer from shoulder and upper back issues due to the imbalance of press work to pull work.  In a basic mat Pilates you will train the back with a few back extensions.  

In a basic yoga class it’s almost the same except with slightly more demanding back extensions like bow or fish poses.  The only way you will ever get an amazing back workout in Pilates is with props or machines.  In yoga the only intense back work comes from backbends which are not offered in beginner classes and probably not a great fit for 80% of the population.

What About Leg Work? Which Practice Works Legs Best?

The biggest difference between Pilates and Yoga is going to be the leg work.  Pilates offers a lot of leg circling movement and leg raises or lowers in various directions with minimal squats and lunge movements.   Yoga on the other hand offers a variety of squat poses, warrior sequences (tons of lunges) as well as plenty of poses that work the inner thighs and calves.  Both are great for strengthening the legs so it really depends if you prefer more traditional type leg work or more ballet type leg movement.

And Finally The Fat Burn Question Nobody Asks That Everyone Should Ask!

Neither Pilates or Yoga is going to burn a substantial amount of calories or fat unless you are doing the most advanced exercises in both.  Like moderate endurance cardio, it’s a slow paced style of exercise so if your main goal is ramping up your fat burn both will disappoint with minimal fat burn.

BUT both do help build muscular endurance and yoga practiced in a flow style does make you sweat like crazy which is great for detoxing.  Pilates on the other hand is hyper focused on form and posture so if your strength workouts are sloppy or you have postural pain syndromes then Pilates will help you improve in these areas big time.  

So both Pilates and Yoga are great exercises and the one you need most depends on your fitness level and what postural and fitness imbalances you have. 

• Got wrist and shoulder pain?  Yoga will probably be a bad match.  Have forward shoulder rotation and neck issues?  Pilates is going to make it all much worse.  

• Got a healthy but weak upper body, facilitated hip flexors and zero endurance?  Yoga will fix all that fast!. 

• Got zero core or glute activation and poor lower body coordination?  Pilates will be more effective for that. 

• Got flabby arms, soft  poochy abs and poor balance?  Yoga is your best bet.  

Knowing your body’s key issues along with having a structured plan for your goals is really the best way to determine which of these practices is right for you.  I personally love and do both but not at the frequency that others do.  For me both are just a nice compliment to all my other strength training and metabolic workouts.