Unlocking the Secret to Longer Muscles: How Pilates Transforms Your Body and Boosts Flexibility

Pilates is currently riding a wave of popularity, and with good reason! Whether you’re looking to improve your posture, bounce back from a sports injury, or build core strength, Pilates offers a wealth of functional benefits. Yet, let’s be honest: the way Pilates reshapes our bodies often steals the spotlight. That’s why the notion that Pilates can help you achieve those coveted “long, lean lines” or a dancer’s physique is so prevalent.

So, what’s the truth here? Can Pilates — whether you’re on the mat or the reformer — actually stretch your muscles to create that elongated look? And when instructors talk about “lengthening” the spine, what are they really getting at? To clarify these concepts, we spoke with a physical therapist, an exercise physiologist, and several seasoned Pilates instructors.

There’s a fascinating story behind why Pilates has developed this reputation for sculpting elegant bodies. It all goes back to its origins in the 1920s when Joseph Pilates brought his method to the United States. His very first clients were dancers looking for ways to rehabilitate from injuries and strengthen their bodies to prevent future issues. Anna Maltby, a certified personal trainer and mat Pilates instructor, notes that, “From the beginning, Pilates proved to be a fantastic rehabilitation tool for dancers, helping them build strength and stability.”

Fast-forward a century, and it’s no surprise that many Pilates instructors have backgrounds in dance themselves, which only reinforces the association between Pilates and a slender build. As Helen Phelan, a body-neutral certified Pilates instructor, explains, “The idea that Pilates gives you a dancer’s body is deeply tied to the community that popularized it. Many of those who practice it already have those lean, dancer-like figures.”

But here’s a crucial point to understand: the belief that Pilates can alter your body’s genetic structure to give you that slim physique is a misconception. Maltby highlights that, “I know many exceptional Pilates instructors and devoted practitioners who don’t fit the long or lean mold.” This shows that Pilates is accessible for everyone, regardless of body type.

Let’s clear the air: you can’t actually make your muscles longer through Pilates. Jason Machowsky, a clinical exercise physiologist, emphasizes that “the length of your muscles is primarily determined by your bone length and where your muscles attach at the joints.” While it’s true that muscles contract and relax — think about how your biceps work when you curl your arm — Pilates doesn’t literally make your muscles longer.

When people discuss “lengthening” muscles, they often intend to convey the idea of gaining strength without adding bulk. However, the reality is that building strength typically comes along with some muscle mass. Each person’s body responds differently to exercise, and genetics and lifestyle play a major role in how we develop our physiques. It’s worth noting that diet also significantly impacts how we look, especially if you’re chasing that slender Pilates ideal.

If you tend to be taller and carry less body fat, Pilates might give you that long and lean appearance. Conversely, if you’re shorter or have a higher body fat percentage, the outcomes can be less apparent, as Maltby points out. The truth is, not every body will fit the “long, lean lines” mold — and you know what? That’s completely okay. Maltby candidly states, “Coming to terms with this can be tough for many people pursuing Pilates for aesthetic reasons.”

Now, let’s talk a bit about where some of those “lengthening” claims come from. Although it doesn’t change your actual muscle length, Pilates can help create a visual impression of elongation. As Maltby explains, by enhancing flexibility in certain muscles and improving strength and stability in others, Pilates can have a positive effect on your posture.

Think about how you look sitting up straight versus slouched over. Even if your muscles aren’t physically longer, adopting good posture can make you look taller! “Pilates can assist with posture, flexibility, and mobility, all of which can help us appear more elongated,” Machowsky suggests.

It’s worth remembering that not all Pilates classes are created equal. The effectiveness of a session aimed at “elongation” relies on active stretching rather than static stretching. Grayson Wickham, a physical therapist, clarifies that active stretching involves reaching your muscles to their limits and then contracting, which can improve flexibility and mobility.

When your instructor uses terms like “lengthen” during class, they might be focusing on proper form and alignment to help you engage the right muscles for each move, as Maltby notes.

It’s essential to keep in mind that people engage in exercise for a variety of reasons. For some, it might be about the desire to look a certain way. However, marketing messages that suggest that you can achieve a specific physique solely through Pilates — or any form of exercise or diet — can be misleading. As Maltby aptly puts it, “It’s vital to ask ourselves: Does this sound too good to be true?”

This misunderstanding often gets perpetuated within the Pilates culture itself, but many instructors are taking steps to break the cycle. Body-neutral instructors like Maltby and Phelan emphasize the importance of cultivating a connection with your body’s movements and sensations — what’s often referred to as the mind-body connection. They guide their participants to focus on the many functional benefits of Pilates, such as increased strength, mobility, balance, and alignment. “Real movement resides within your body, which fosters a sense of sustainability and motivation,” Maltby says.

Focusing solely on aesthetic results can lead to a transactional relationship with exercise, which isn’t healthy, as Phelan points out. Phelan has built her studio around an anti-diet approach to Pilates, emphasizing muscle activation and strength building rather than merely gentle stretching. She describes her classes as a fulfilling journey, offering a space for those who are tired of chasing the elusive “long, lean lines.”

Ultimately, it’s all about finding what feels right for your body and embracing the incredible benefits that come with Pilates practice — because every body deserves to move well, feel strong, and shine just as they are.