How Pilates went from being a celebrity trend to a strength-boosting fitness choice

Once seen as a niche fitness pursuit, Pilates has evolved into a global movement—one that speaks as much to mindful living as it does to strength and form. At the heart of this shift is Kirsten King and the global studio brand she founded, Fluidform, has reframed the discipline for a new generation. For King, Pilates isn’t about rigid perfection but about connection between breath, body, and balance. HELLO! takes a look at how King has reimagined Pilates as more than just a workout; and instead turned it into a lifestyle practice that builds strength from the inside out with a devoted community from across the globe who are drawn to her; be it in studios and screens alike.

HELLO!: Please enlighten us about the recent obsession with Pilates

Kirsten King: Since the beginning of my career in functional movement, I have always known an appreciation for Pilates by those who practise. The physical and emotional benefits are unmatched—you can achieve a total body transformation, without placing stress on the body or mind. In recent years, these benefits have been brought into the spotlight on a global scale. Thanks to social media, celebrity-endorsement and the pandemic, people around the world are returning to mind-enhancing, purposeful exercise forms as opposed to high-intensity approach to training. People have discovered the power of controlled, functional-based movement that doesn’t leave you feeling depleted after every workout. You can do it everyday, making it a prominent workout in the routines of many people, studios, gyms and workplaces around the world.

HELLO!: Tell us about some of the key benefits of Pilates

Kirsten King: Pilates has so many benefits for the body and mind; being accessible to all bodies, at all levels of fitness, ages or stages of life. Whether you are new to movement or an elite athlete, Pilates will both support and challenge you, the stronger you become, the harder it gets.

1. Suitability: Pilates is unique; in that no matter your fitness level or physical ability, the exercises we practise will challenge you and support your day-to-day function. Pilates is safe and supportive for those entering their fitness journey, while highly challenging and effective for more advanced movers or elite athletes. As you build strength and stability, you are deepening the muscle connection, which further fatigues and tones your muscles. Put simply, the stronger you become, the harder your muscles are working. 

2. Improves Strength: Pilates has a unique focus on stabilising muscles that support your joints, stability, balance and posture to realign and strengthen the body. We work these muscles in slow, controlled movements effectively balances your body; creating long, lean and toned muscles without causing stress on the joints and body. This type of exercise minimises the risk of injuries, supporting not only your fitness but day-to-day life. You will experience less pain, improve your flexibility and start to move more efficiently. 

3. Posture correction: Pilates works the body in a neutral position; the optimal position of your spine. We start by identifying imbalances in the body and programming specific movement sequences to bring your body back into alignment, correcting the imbalances brought on by modern lifestyles—long hours sitting, looking at computer screens, or physical activity. 

4. Injury Prevention: By strengthening your stabilising muscles in a low-impact, functional way, you are reducing your risk of injuries brought on by imbalances and weaknesses. Pilates works to “bulletproof” your body of aches, pains and injuries, as well as bringing your body back together, to return to optimal performance after any injuries, medical procedures or surgeries.

5. Emotional Wellbeing: Practising consistent, considered movements not only promotes physical benefits, but develops a sense of motivation and commitment, build confidence and experience a sense of empowerment, promoting your mental and emotional wellbeing. Functional movement works to release our feel-good hormones, developing an overall sense of motivation, confidence and empowerment. Movement has gone beyond the prism of exercise – it’s a form of medicine.

HELLO!: What is your vision behind Fluidform in India?

Kirsten King: My vision for Fluidform has always been to help people and transform lives through movement. What began as an extension of my Studios, Fluidform at Home has evolved into a global movement and wellness platform and community. Expanding into India was a natural progression in this journey. India has one of the youngest, fastest-growing wellness markets in the world, and a culture already rooted in holistic practices like yoga. We have members around the world, and with wellness becoming more prominent in India’s culture, I wanted to share my passion and knowledge and my ability to help people. 

HELLO!: How is Pilates different from other exercises?

Kirsten King: The base level of strength and stability we achieve in Pilates will actually help to improve your performance and muscle endurance across other movement forms. Pilates has become integral to the workout routines of runners, football players, tennis players, dancers as it helps to rebalance the imbalances which can be brought on by other forms of movement. Pilates can be practised daily, as a sole movement form, however I recommend layering Pilates with gentle cardio-based exercise and weight training 1-2 days a week, to support your cardiovascular health and bone density.

(Also Read: Kareena Kapoor’s workout trainer on how she stays fit at 44)

High intensity, cardio-based training has benefits of increasing your heart rate to improve your cardiovascular health and burn energy. However, the high impact movements can place pressure on your joints, or compromise your posture in challenging positions such as long distance running, kicking or boxing. Pilates works to strengthen and mobilise your joints, and realign your posture, improving your performance on the track, field or in the ring. 

HELLO!: What is the ideal time and frequency with which one should practice Pilates?

Kirsten King: The ideal time to practise Pilates is the time that works for the client or person at home. I recommend 20 to 30 minutes a day, over a 60-minute class twice a week. When Pilates is practised consistently, that is when you will see real change in your body.

(Also Read: Samantha Ruth Prabhu on slow beauty and how wellness changed her life: “Taking care of my body, inside and out, is non-negotiable”)