With celebrities like Lady Gaga, Miley Cyrus and Megan Fox waxing poetic about Pilates, it’s clear that people are loving it. Some—But fitness professionals say Pilates is all.
“Pilates isn’t just for A-list stars and actresses – it’s for people of all fitness levels, stages of life and ages,” says the Pilates instructor and certified clinical naturopath. Bianca Wise and AromooveThere are even studies proving Pilates is safe for (most) people. Pregnant people, senior citizenand even the people who use it. Mobility aids or suffer from certain chronic illnesses.
But what on earth is this? teeth Pilates? It’s exercise! To be more specific, it is “low-impact, low-intensity exercise that emphasizes core control, breath control, and precision of movement.” Ashley Rogers Head instructor of Reform Pilates LA Residing in Los Angeles, California Pilates by Ashley.
But this is just the tip of the iceberg. To learn more about Pilates and its health and fitness benefits, read on. By the time you’re done reading this article, you’ll be asking Siri to find a Pilates studio near you (or thinking about trying Shape’s Pilates workouts at home).
But wait, what is Pilates?
Pilates is about 50 Easy Exercises Pilates is done to improve strength, flexibility, and body awareness, says Wise, and the actual exercises performed during Pilates — bridges, high planks, hip dips, lunges, scissor kicks — will be familiar to anyone who’s taken any kind of group exercise class.
But what sets Pilates apart is its approach: By prioritizing core activation and engagement and encouraging participants to synchronize their breath with movement, Pilates not only promises great core benefits for the money, but also mental health benefits like improved focus, a stronger mind-body connection, and a sense of centeredness, according to Rogers.
Reformer Pilates vs. Mat Pilates
Hear the word “Pilates” and you’re likely to conjure images of both lying-on-the-floor routines and machine-assisted exercises, the former known as mat Pilates and the latter as reformer Pilates. While both types of Pilates offer a low-impact way to build strength, stability, and mobility, there are some notable differences between reformer and mat Pilates, according to Rogers.
Mat Pilates, the original Pilates all Pilates focuses on moving your body on a mat, Wise says. “It really grounds you, is easy on the joints, and is a great way to tone and strengthen your muscles,” she says. And best of all, it can be done almost anywhere, from your living room to a hotel room, as long as you have a Pilates mat.
Reformer Pilates is performed using a Pilates Reformer machine, which is essentially a reinforced massage table with a spring-loaded carriage, resistance bands, cable pulleys, and hand and foot straps, explains Wise. The machine allows you to perform a variety of movements, or you can use it for added resistance to challenge your muscles and build more strength, Wise says. In general, Reformer Pilates takes longer to learn than mat Pilates, and it’s not as easy when you consider the equipment needed. (However, reading this beginner’s guide to the Pilates Reformer is a good place to start!)
Pilates vs. Yoga
Like powerlifting and Olympic lifting, to the untrained eye and ear, yoga and (mat) Pilates look and sound the same — after all, they’re both performed primarily on the ground and involve a lot of conscious inhalation and exhalation — but the two modalities are quite different.
“Pilates focuses on strengthening your core and improving posture and muscle tone with controlled movements,” says Rogers, while yoga is a spiritual practice that emphasizes flexibility, balance, and wellness and often incorporates meditation and deep-breathing exercises, she says.
A Pilates or Yoga workout routine Intention Your overall health and well-being will improve, Rogers says, but the overall approach and primary benefits differ.
Benefits of Pilates
Whether you do it in a studio, a spare room, on a reformer or on the floor, doing Pilates has real physical and mental benefits. Read on to find out 7 reasons why Pilates is good for your health.
Stronger Core
“Engage your core” is a common refrain in Pilates classes, to the point that it can become boring. But focusing on your core can get you great results. The core focus and core exercises in Pilates really help strengthen all of your core muscles, says Rogers.
In fact, Pilates is so effective at strengthening your core that the midline gains you achieve through Pilates have the nickname “the Pilates corset.”
But having a strong core is more than just a prerequisite for getting six-pack abs: “A strong core is essential for maintaining good posture and preventing back pain,” she says. “A strong core also ensures stability and safety in everyday movements, which becomes especially important as we age,” says Rogers.
Improve your balance
Researchers in a review published in 2022 on aging said: Health Science Review Pilates is not only healthy for older adults, but it has also been reported to improve balance. Estimate With 40,000 people over 65 dying as a result of preventable falls, this is no small problem.
Improved hip mobility
You are presumed 25 percentWhat percentage of people sit for more than eight hours a day? Hip-opening exercises, like those often found in Pilates classes, can help, says Wise.
“Sitting at a desk all day can cause stiffness in your lower back, which can lead to back pain, change your posture, and increase your risk of injury,” Wise says. “Your lower back is also connected to your parasympathetic and sympathetic nervous systems,” she says. So if you’re sitting at your desk all day feeling stressed or anxious, your lower back will carry the burden of those emotions and become stiffer and stiffer, she says.
Pilates moves like leg sweeps, lifts and rows, and hip dips can relieve muscle tension in the lower back, she says.
Reduced risk of injury
Pilates forces (in fact encourages!) you to synchronize your movement with your breath. “It’s a great way to synchronize your mind and body,” says Rogers. The result? A stronger mind-body connection.
She says the more mind-body awareness you have, the less likely you are to suffer any kind of injury, including overuse joint injuries, fractures, sprains and pulled muscles.
Improved mental health
Pilates isn’t just about selling, Rogers says, but it also has mental health benefits with every movement of the breath. “Synchronizing breath with movement has the benefit of increasing body awareness, reducing stress and promoting mindfulness,” Rogers says.
In fact, researchers in one review published in 2018 said: Complementary therapies in medicine A second review, published in 2023, concluded that Pilates “significantly reduces” symptoms of both anxiety and depression. medicine The journal found identical results, leading the researchers to suggest it as part of a comprehensive mental health routine.
Usually safe for pregnant women
Remarkably, Pilates is one of the few exercise methods that is widely adopted. Recommendation Also for pregnant and postpartum women. Of course, anyone at this stage of life should consult with their gynaecologist or pelvic floor specialist before adding Pilates to their prenatal routine. However, because the pelvic floor is part of the core, a focus on core control and strength is thought to be especially beneficial for parents-to-be.
One study published in 2021 BMC Pregnancy and Children Women who regularly practiced Pilates during pregnancy reported significantly less pain during birth and a better experience for mothers during childbirth. study Pregnant women who took an 8-week online Pilates class during their pregnancy reported that the program reduced their anxiety about childbirth.
Highly accessible
Mat Pilates can be done anywhere, anytime, making it a particularly good option for busy people or those who can’t attend childcare, Wise adds. “It can be done at home with no equipment,” she says.
Who is Pilates for?
Anyone! Pilates’ popularity with women and gender-focused marketing may lead you to believe it’s only for the young and famous. But that couldn’t be further from the truth. Pilates is for everyone, regardless of gender, age or physical ability, says Rogers.
Currently, the proportion of women 90 percent As you know, Pilates enthusiasts, this exercise was originally designed for men. Joseph Hubertus Pilates was originally Developed The technique was developed in the 20th century to help wounded male veterans of World War I regain their strength. After the war, it continued to be used in male-only settings, such as military police training and boxing. In the 1930s, dancers adopted the sport, and the general public later became interested.
Plus, there’s no age limit for Pilates, and no fitness prerequisites to take up Pilates, Rogers says. One review published in the journal Physical Therapy in 2021 found: Frontiers in Neurology “Pilates has been reported to be a safe, adaptable and promising exercise approach for older adults.” Like CrossFit, Pilates can be adapted and tailored to meet the needs of each individual, from beginner to advanced, she says.
That said, people with certain medical conditions or pre-existing conditions should consult with a health care professional before starting Pilates, Rogers says.
How to Get Started in Pilates
There are probably as many Pilates studios in any major metropolitan area as there are matcha latte cafes and line tattoo parlors. That means a lot. Of course, Pilates isn’t just for city dwellers: Most suburban towns have a few studios, too.
If you’re just starting out with Pilates, Rogers says it’s best to take an in-person class with a certified instructor. That way, you can get a trainer to help you master the basic moves, as well as receive personalized modifications to help you practice safely. Many studios offer beginner classes tailored to your skill level. However, private one-on-one sessions are especially beneficial for beginners, because they allow you to receive personalized instruction and the instructor to tailor the exercises to your specific needs, goals, and fitness level.
Once you’ve mastered the basics, Rogers says you can try online Pilates classes, which offer an equally effective workout no matter where you’re at home, a hotel room, or a home gym. “For online classes, it’s best to choose a platform that has great customer reviews and credible, certified instructors,” Rogers says. (FYI: We created an at-home Pilates workout guide to help you find reputable online Pilates classes.)
Roger says the most important thing for anyone doing Pilates, whether they’re doing it at home or at a fitness studio, whether it’s their first class or their 200th, is to listen to their body. After all, pushing yourself beyond your physical capabilities or ignoring pain goes against Pilates’ emphasis on the mind-body connection.
