You probably know someone who practices Pilates or have heard about it. However, you may need to fully understand what it is and how it can improve your health and fitness. Interestingly, Pilates was not originally designed as a form of daily exercise. It was initially created to help dancers recover from injuries.
The main objective of Pilates was to train dancers to strengthen their core muscles and avoid overuse injuries caused by repeatedly practicing the same motor patterns. Pilates proved to be effective in reducing the number of injuries in dancers. As a result, Pilates gained popularity, and people soon realised that it was a low-impact exercise that could benefit anyone. In recent years, it has become quite trendy to practice Pilates.
Although the movements may look similar, yoga and pilates are different. Pilates is a more modern version of yoga. The origins of pilates can be traced back to Joseph Pilates, who developed it as a form of physical exercise focusing on body recovery and strengthening.
Many sports clubs have programs for children as young as three or older, men and even for pregnant women. When discussing gentle exercise and physical development, fitness instructors often advise their clients to try Pilates.
In this article, we will take a closer look at what Pilates is, and to encourage you to practice it, we will share seven benefits that Pilates can provide to the body.
What is Pilates?
Pilates is a form of exercise involving precisely performing a sequence of controlled movements. While Pilates is considered a total body workout, its movements are primarily designed to target the body's core muscles, including the abdominal, hip, gluteal, lower and upper back, and inner thigh muscles.
Pilates aims to have complete command over the body's movements which requires starting with the core muscles and using their stability to smoothly control the extremities, such as the arms and legs.
This is a challenging task, which makes Pilates an effective way to develop strength and endurance. Now that we have understood what Pilates is, let's move on to its various benefits.
Strengthening the Core Muscles
Pilates is renowned for its focus on the core muscles, which encompass the deep muscles of the back, abdomen, and pelvic floor. The core muscles are involved in almost every movement of the human body. Strengthening and conditioning these muscles supports and stabilises the body, allowing the neck and shoulders to relax and other muscles and joints to function more efficiently.
A strong core also teaches individuals how to engage their abs to maximise exercise benefits. Pilates effectively enhances core strength and function, alleviating back and hip pain, reducing pelvic floor dysfunction, and generating explosive movement.
Pilates involves an array of abdominal exercises that enhance core muscle strength and build endurance. A small study conducted in 2011 showed that practicing two-hour-long Pilates sessions per week for 12 weeks improved abdominal strength and upper back posture.
Maintain Good Posture
Pilates places a significant emphasis on enhancing postural alignment by utilising exercises that target strengthening the abdominal, glute, and deep core muscles. Strong core muscles make it easier to perform daily tasks, such as carrying a child or lifting heavy objects.
Good posture is an indication of proper alignment that is reinforced by a robust core. This alignment provides a foundation for unrestricted movement. Pilates begins with fundamental movements and advances to mat and equipment exercises that teach the body to move with strength and fluidity.
By fortifying these muscles, individuals can establish a solid foundation for maintaining spinal alignment and upright posture, which reduces pressure on joints and ligaments, including those in the neck and shoulder areas. Good posture also makes you look taller and leaner, boosting your confidence.
Even more importantly, stabilizing your core through Pilates also reduces spinal wear and tear. Pilates enables you to take in more oxygen while breathing, giving you a stable and good posture and sharp motor skills. Sharp motor skills make you more alert to react and maintain balance on unstable surfaces, such as when walking on slippery or steep paths.
Cardiovascular Endurance Building
Like most exercises, the benefits of Pilates aerobic exercise depend on its intensity. Advanced movements like the saw and side lifts will get your heart rate into the target zone, but prone or seated exercises like the seated twist and leg circles will cause your heart rate to decrease.
You don't stop moving during a mat routine, which can be counted as light aerobic cardio work. Moving quickly between exercises and reducing your rest time is most effective if you want to improve your cardio.
In higher-intensity forms, you move quickly from one exercise to the next, increasing your heart rate into the aerobic zone. If you would like to learn more about basic Pilates exercises, click here.
Helps with Weigh Loss
A meta-analysis of 11 randomised controlled trials was analysed and found that Pilates significantly reduced body weight and body fat percentages in overweight or obese individuals.
The researchers noted that the positive effects were more pronounced in individuals who had been practicing Pilates for longer. It should be noted that Pilates alone may not be sufficient for fat loss, as the intensity of the exercise plays a crucial role.
It is essential to be in a caloric deficit by burning more calories than you consume to lose weight. Therefore, it is recommended to combine Pilates with other exercises and a calorie-conscious diet for optimal results.
However, Pilates can contribute to increasing energy expenditure, particularly during more intense practices, leading to a higher calorie deficit.
Reduces Stress
Do you habitually set aside time for introspection and deep breathing? Pilates demands that of you. In every exercise, breathing is integrated to aid in relaxing or activating muscles. Although it is a demanding workout, it is less intense and fast-paced than a HIIT session, and the movements are often held or done in a smooth, flowing manner. Additionally, executing each pose properly with the correct form necessitates your complete attention, which implies that you can't be multi-tasking by checking your emails or perusing social media simultaneously.
So, put your emails on hold and concentrate on your mind-body connection. Pilates offers significant mental and emotional advantages by encouraging inward focus, allowing you to consider how and why you're moving carefully. It fosters a greater understanding of your body and a more profound mind-body connection.
If you spend most of your day sitting at a desk, you may experience discomfort and tension in various areas, including your lower back, neck, and shoulders, which can exacerbate stress levels. By strengthening the supporting muscles around the core, Pilates can alleviate pain and tightness and enhance your overall well-being.
Prevents Injuries
Pilates is particularly effective in reducing the likelihood of injury and pain and rehabilitating existing injuries. Because it is primarily low-impact, individuals with joint and muscle problems can use it to develop sustainable methods for working the body without causing additional stress or discomfort during movement.
Each exercise can be adapted to suit both athletes and non-athletes, allowing them to move their bodies most efficiently and effectively as possible. By improving core, glute, and shoulder strength and stability, the body can maintain stability during traditional exercise and sports activities, thereby protecting joints and ligaments while running, jumping, and changing direction.
Pilates also promotes flexibility, safeguarding muscle and tendon health and reducing the risk of strains and tears. In many cases, Pilates is recommended to recover from various ailments and is heavily relied upon because it provides a comprehensive fitness solution.
Strengthens the Connection Between Mind & Body
Pilates is an effective method for enhancing the connection between the mind and body. Through the practice, individuals can improve their body awareness and focus on internal muscles, such as the deep abdominal and pelvic floor muscles. Concentration and control are essential to this process. An example of this is the lateral thoracic breathing technique, which requires conscious control of breathing while moving. Although it may seem overwhelming, this concentration level allows individuals to be fully present and engage in a moving meditation that coordinates the body, mind, and spirit.
So, what are you waiting for? It is time to add Pilates to your routine. We are sure the vast benefits have attracted your interest in learning Pilates. Are you trying to figure out how to begin? Don't worry; we have just the solution for you.
Hire a Superprof private Pilates instructor that will cater to your needs. Superprof is an online platform that links students with tutors globally. The tutors on Superprof are experts in their fields and must upload their verified credentials on the website.
Additionally, Superprof urges students to post comments on their instructor's profiles to understand the tutor and their teaching style better. If you're interested in Pilates, Superprof can connect you with the best instructors with top ratings, ensuring you receive an exceptional learning experience.
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