You probably think of Pilates as the go-to for toning abs or improving flexibility. But could your favorite low-impact workout also help you fight off colds and flu?

According to experts, the answer might be yes, and the reason goes way beyond just breaking a sweat.

As we head deeper into cold and flu season, Melissa Leach, a strength and conditioning coach at Yoga-Go, is making the case that Pilates deserves more credit when it comes to immune health. And she's not just talking about the feel-good vibes you get after a good stretch.

How Pilates Can Support Your Immune System

Most people know that exercise is good for immunity in general. But here's where it gets interesting: low-impact movement like Pilates may offer unique benefits that high-intensity workouts don't always provide.

"Research suggests that regular Pilates practice may help support immune function by improving circulation and reducing inflammation," Leach explains. "One study even found that an eight-week Pilates program was associated with changes in plasma volume and white blood cell activity, both important for immune defence and recovery."

White blood cells are basically your body's defense squad against infections, so keeping them active and healthy is kind of a big deal.

But the immune benefits don't stop there. Pilates also helps improve circulation and supports lymphatic drainage: both essential for moving immune cells around your body where they're needed most.

And then there's the stress factor.

Why Stress Reduction Matters for Immunity

The answer won’t surprise you, but it doesn’t make it any less important for your health: stress weakens your immune system. 

When you're chronically stressed, your body produces more cortisol, which can suppress immune function over time.

Pilates is known for reducing stress levels, which is part of why it can be so valuable for overall wellbeing. "Since high stress can weaken the immune system, this makes it a valuable form of exercise," says Leach.

So while you're working on your core stability and posture, you're also potentially giving your immune system a boost by keeping stress in check. Not bad for 20 minutes on a mat.

How to Practice Pilates at Home (Without Spending a Fortune)

Let's be real: Pilates classes can be pricey. A single class can run around $15, and reformer classes? Those can hit $22 or more. If you're on a budget, that adds up fast.

The good news? Pilates was originally designed around bodyweight control, so you can absolutely practice it at home with minimal equipment or even stuff you already own.

What you can use:

• Yoga mat (or a carpet, blanket, or towel)

• Rolled-up towel (works as a Pilates block or neck support)

• Paper plates (seriously—they can replace gliders for advanced exercises)

• Sturdy chair (for balance or seated exercises)

4 Bodyweight Moves to Kickoff Your Pilates Season 

If you're new to Pilates or just want some simple moves to get started, our expert recommends these classics for a solid foundation:

• The Hundred. Lie on your back with your legs in tabletop position. Lift your head, neck, and shoulders off the mat. Extend your arms by your sides and pump them up and down while focusing on your breath. Keep going until you hit 100 pumps.

• The Rollup. Lie flat with your arms overhead. Slowly curl up one vertebra at a time, reaching toward your toes, then roll back down with control. Keep your abs engaged and avoid using momentum.

• Spine Stretch Forward. Sit tall with your legs straight in front of you, slightly wider than hip-width. Inhale to lengthen your spine, then exhale as you round forward, reaching past your toes while staying grounded.

• Plank. Hands under your shoulders, body in one straight line. Hold while pulling your belly in and keeping your hips level.

These four moves target your core, improve flexibility, and help build the mind-body connection that makes Pilates so effective.

Keep It Short and Consistent

One of the biggest mistakes people make with at-home workouts? Overcommitting at the start and burning out by week two.

"The best way to set yourself up for success is to start small," Leach says. "A routine of 15–20 minutes is enough to see results and can easily fit into a busy day."

She recommends five to eight exercises per session, a few times a week. With consistency, the movements become second nature, and you'll start noticing the benefits, from better posture to potentially fewer sick days.

"There are plenty of free Pilates articles to get you started. You can find routines ranging from wall Pilates to chair Pilates, or even sequences that target specific areas for toning. Most require nothing more than a mat. If you'd like something more personalized without the cost of a gym membership, you can also explore Pilates or Yoga apps, many of which offer beginner-friendly programs for a cheaper price."

Bottom line? You don't need an expensive reformer or a bougie studio membership to get the immune-boosting (and body-toning) benefits of Pilates. 

Just consistency, a little floor space, and 20 minutes of your time a few times a week.