Aerial Pilates: The Ultimate Core-Control Challenge That’s Transforming Pilates

If you've ever found yourself in a Pilates class, stretching and strengthening on the mat or gliding back and forth on a reformer, you know how transformative this method of exercise can be. But what if we told you there's a way to bring Pilates to new heights—literally? Enter Aerial Pilates, the rebellious younger sibling in the Pilates family. It brings a fresh challenge, focuses on precision and control, and delivers a whole lot of core engagement while giving your body a workout to remember.

But how does it measure up to its more grounded cousins, Reformer and Mat Pilates? Let's dive into the silk sling and explore why Aerial Pilates is giving the classics a run for their money.

The Highs of Aerial Pilates

Aerial Pilates uses a soft fabric hammock suspended from the ceiling, which provides both support and challenge to the traditional Pilates repertoire. Unlike other forms of Pilates, the instability of the sling takes core engagement to an entirely new level. The constant need to stabilise yourself in the hammock means every muscle has to be fully switched on. This creates an intense focus on control, as even small movements require concentration and precision to maintain balance and alignment.

Research shows that instability training, like Aerial Pilates, activates deep stabilising muscles more effectively than stable surfaces. According to a study by Behm et al. (2010) on the effects of instability on muscle activation, exercises performed in an unstable environment significantly increased core muscle engagement, making Aerial Pilates an ideal practice for those looking to strengthen their stabilising muscles and improve overall functional fitness.

The biggest appeal? The deep focus and core strength. You get to challenge your balance and improve stability while stretching muscles in ways that aren’t possible with mat or reformer Pilates alone. Aerial Pilates demands control—every movement must be intentional to avoid swinging or losing balance, which means even simple exercises become powerful core challenges.

Aerial vs. Reformer vs. Mat: What’s the Difference?

Mat Pilates: The Classic Foundation

Mat Pilates is the classic form. It’s just you, a mat, and gravity—no fancy equipment required. This accessibility is one of the biggest perks of Mat Pilates: you can do it at home, at the beach, or even on holiday without needing a special setup.

But mat work is deceivingly tough. Without the aid of springs or slings, it’s all about controlling your own body weight—your muscles are doing all the work. It’s the foundation of Pilates, and the moves you master here will make every other form of Pilates easier (or, well, less impossible).

Reformer Pilates: The Sliding Strength Trainer

Reformer Pilates is the Transformer of the Pilates world—a machine with sliding platforms, springs, and straps that turns your body into a powerhouse. You can add resistance, which is great for strength training, or use the reformer to support you through challenging movements that might be too intense on the mat.

Reformer Pilates has a bit of an elegance to it. Gliding in and out, stretching against the springs, feeling supported in that perfect spine alignment—it’s structured, efficient, and ideal for rehabilitation and injury prevention. It’s the Pilates version of a finely tuned sports car: smooth, effective, and with some real horsepower.

Aerial Pilates: The Core-Control Game-Changer

And then there’s Aerial Pilates. Imagine combining the best parts of both Reformer and Mat, but adding an element of instability that takes core strength to the next level.

With Aerial Pilates, the hammock acts as both support and challenge. It provides assistance for challenging poses, similar to the reformer, while also demanding the control of mat Pilates, but amplified. The hammock’s instability means you’re working against gravity in three dimensions, which makes it excellent for building joint stability and engaging stabilising muscles deeply.

Aerial Pilates also adds an extra element of mobility training and spine decompression that mat and reformer workouts can’t quite replicate. Hanging in the hammock allows you to stretch and open up the body in ways that make even the most stubborn lower back muscles relax. Plus, the challenge of maintaining stability in the sling fosters a mental focus that helps bring your Pilates practice to a meditative state.

Aerial Pilates can also be modified to incorporate elements of Tower Pilates. In Tower Pilates, handles, springs, and bars are used to create resistance and assist with control. Similarly, the handles on the aerial slings can be used to modify and enhance certain exercises, providing added resistance or support where needed. This crossover means that Aerial Pilates can offer some of the same targeted muscle activation as Tower Pilates, but with the added challenge of instability. It’s an ideal way to blend the benefits of resistance training with the core control and focus required in Aerial Pilates.

Which One is Right for You?

Honestly, it’s less about which one is "better" and more about what you’re in the mood for and what your body needs. Each Pilates modality has its unique benefits:

• If you’re a beginner or want to focus on control and classic sequences, Mat Pilates is the foundation.

• If you love feeling like a ballet dancer mixed with a bodybuilder and enjoy structured support, Reformer Pilates is the go-to.

• And if you want to focus on core stability, challenge your balance, and improve joint strength, while also enjoying a bit of meditative movement, Aerial Pilates will have you hooked.

Why pick just one? The beauty of Pilates is that it’s endlessly adaptable—mixing these styles can help keep your workouts fun, varied, and help you reach different goals.

Fly High, Stay Grounded

Incorporating Aerial Pilates into your routine doesn’t mean ditching the mat or reformer. Each style can complement the others beautifully. The hammock can help you conquer gravity-defying poses, while the mat keeps you honest with pure bodyweight strength, and the reformer brings a touch of mechanical magic to those deep stretches.

So, if you’re curious about trying something new or maybe you just feel like focusing intensely on stability and control, give Aerial Pilates a try. Who knows—you might just find that reaching new heights is exactly what your Pilates practice was missing. Classes coming soon at R1SE Brook Place.