Pilates improves flexibility and strength through controlled movements that focus on core stability and proper alignment. The exercises emphasize lengthening muscles and achieving a full range of motion, which contributes to improved flexibility. Furthermore, Pilates builds strength, particularly in the abdominal muscles and the back, enhancing overall muscle tone without adding bulk. Regular practice not only strengthens the body but also promotes better posture and body awareness, which can lead to increased functional strength and an overall sense of balance in physical activities.