What is Pilates? How to do it and the benefits
Between reformer Pilates, wall Pilates, tower Pilates and mat Pilates, Pilates is as ubiquitous as MAFS every time a new series drops. It's all every woman is talking about, and 74k of you search for info on it every month, but what actually is it? With so many new methods, the core Pilates principles can get lost, which can negate the benefits; the fact that everyone is doing it doesn't necessarily mean they're doing it right, after all. So, here's exactly what Pilates is, how to do Pilates workouts properly, and all the benefits.
What is Pilates?
Pilates was invented in the early 20th century by Joseph Pilates, a German PT who called his method “Contrology”. The son of a gymnast father and a naturopath mother, Joseph took inspiration for his method from the First World War, where he worked as an orderly in the Isle of Man in the latter half of WWI.
As a prisoner of war, he invented Pilates to keep his mind and body active. He also created the reformer carriage, as well as other apparatus including the “spine corrector” and “high eclectic chair”.
Now, Joseph's revolutionary regime is recognised globally as a way to strengthen the body. Pilates workouts help improve flexibility, balance and core strength, and are particularly effective if you suffer from back pain. Research published in the journal PLOS One showed that Pilates can both effectively ease back pain and boost functional fitness when compared to traditional methods like massage therapy and other forms of exercise.
You can do Pilates with or without equipment (Pilates rings, resistance bands, Pilates balls, Pilates bars and ankle weights are all options), but you'll reap the rewards whichever you do.
6 Pilates principles
Joseph identified six key principles to Pilates, which are essential for getting the most out of each workout.
Centering: This is all about bringing your awareness to the centre of your body—the area between your lower ribs and pubic bone. This area (your core) is the foundation of all Pilates exercises.
Concentration: Giving each movement your full attention is key to yielding maximum results from each movement.
Control: Aim for total muscular control, going slow and steady.
Precision: Focus on proper alignment and core engagement, striving for super precise form.
Breath: Coordinate your Pilates exercises with your breath; one movement on the inhale, one movement on the exhale.
Flow: Try to make each Pilates exercise as fluid as possible, flowing with your breath.
8 benefits of Pilates workouts
Improves flexibility
Improves core strength
A challenging low-impact form of exercise
Can improve posture and stability
Can be done with no equipment
Increases flexibility and range of motion
Improves muscular endurance and strengthens muscle tissue
Can be done after injury or as part of physical rehabilitation therapy
What kind of workout is Pilates?
'Pilates is a low-impact flexibility and muscular strength and endurance movements combined,' explains Aimee Victoria Long, PT & founder of Body Beautiful Method.
'Pilates emphasises correct postural alignment, core strength and muscle balance. It is great for ironing out muscular imbalances, injury rehabilitation and injury prevention.'
There are many forms of Pilates:
Classic Pilates: The traditional Pilates exercises as devised by Joseph Pilates, performed in the same sequence each time
Mat Pilates: 34 mat-based exercises by Joseph Pilates, plus other mat exercises
Contemporary Pilates: A mix of traditional and new Pilates exercises, performed in varying sequences using a range of small pieces of equipment
Reformer Pilates: A dynamic form of Pilates using a 'Reformer' to add resistance and challenge stability
Clinical Pilates: Injury and rehabilitation-specific exercises, prescribed by physiotherapists
'I'd suggest trying out the different forms to find out what works best for you and what you enjoy the most,' advises Long.
Does Pilates count as exercise?
'Pilates is most definitely exercise and when performed correctly it's very challenging,' says Long. 'As an exercise, it counts as a muscle-strengthening workout. Plus, you're able to work the whole body through Pilates. It challenges your lower and upper body and demands core strength.'
Is Pilates safe during pregnancy?
Yes. In fact, if you're expecting, Pilates might be one of the best ways to move your blossoming bod, says Hollie Grant, Pilates instructor and founder of The Bump Plan. 'Not only is it safe, but it’s the exercise I strongly believe all pregnant women should include in their fitness plan.'
Here are some of the benefits for mums-to-be:
It strengthens muscles most affected by pregnancy (like abs, glutes and pelvic floor)
It's low-impact
It can reduce back pain
It helps keep you mobile
It improves balance
'It is incredibly safe, yet very effective, and it means that many women can still feel the “burn” during their pregnancy, whilst knowing their babies and their own health isn’t compromised,' Hollie says.
Can you start Pilates during your pregnancy then? 'If you didn’t practice Pilates before pregnancy, it’s the perfect time to get started, and it’s never too late. Many of my clients turn up to class on their due dates!'
Is 20 minutes of Pilates per day enough?
Short on time? When it comes to bang-for-your-buck sessions, Pilates delivers.
'When it comes to something like Pilates it’s more advantageous to do a little bit every day, rather than an hour-long class once in a blue moon,' Hollie says. 'Little and often will help lead to sustained change, and really help you to understand the basics of Pilates.'
'My clients often describe how they are more in tune with their bodies for the rest of the day after practicing Pilates and they feel less pain – why wouldn’t we want that every day?'
Is Pilates good for weight loss?
As always, the answer to this one is: it depends.Effective weight loss is multi-faceted, so it's difficult to pinpoint one thing that specifically results in weight loss, says Hollie. 'It’s affected by sleep quality, hormones, stress levels, diet and activity levels.'
A lot to consider, then. However, a calorie deficit – burning more calories than you consume – can often help people reduce their weight. The calorie deficit largely depends on how much you eat, but any activity can certainly help raise the roof on your daily energy expenditure, or calorie burn.
Cardio is often touted as the best way to up that daily burn – which, of course, Pilates is not. 'Pilates is not aimed at cardiovascular strength, it is aimed at muscle strength,' Hollie explains. 'However, if you were doing zero exercise before, and then started adding in Pilates to your weekly routine, in basic terms, yes, it could help you lose weight as you would inevitably be burning more calories moving than not doing Pilates.'
It's worth adding that workouts that build strength and lean muscle may be a more effective (if slower) long-term solution to sustainable weight loss. Here's more on the strength training vs. cardio debate.
Hollie is quick to add that hoping Pilates will be the magic bullet to weight loss is pretty self-defeating. 'Putting Pilates and weight loss in the same sentence almost denigrates Pilates – Pilates is about so much more than weight loss and has the power to change people’s lives for the long term, something weight loss doesn’t necessarily deliver on.'
Pilates vs. yoga
Wondering what the difference is? Well, they're both done on a yoga mat (for the most part) but there are some key differences between the exercise protocols.
'One of the main differences between Yoga and Pilates is that Pilates focuses on relaxing tense muscles and strengthening others. Yoga tends to be used for improving the flexibility of the body,' says Long.
Pilates vs. reformer Pilates
Standard Pilates is typically performed on a mat. In reformer Pilates, you perform the workout on a frame, called the ‘carriage’, which moves around on wheels and is attached to one end by a set of springs, which provides resistance as the platform is moved. Both types of Pilates incorporate the Pilates principles mentioned above. As for which is better, that depends. If you've been practicing mat Pilates for a while and are looking for a challenge, trying a reformer studio might be for you. If you're a beginner, experts recommend sticking to the mat until you've perfected your form.
Is yoga or Pilates better for improving overall fitness?
'Both disciplines have great benefits. If you're looking to improve your core strength, Pilates is a great form of exercise. It will help improve deep core strength, muscle control and stability, posture and coordination while improving muscular endurance,' says Long.
'However, if you're looking to predominantly improve flexibility and prefer to incorporate a spiritual element to your training, then yoga may be more appealing to you. That being said there's no reason why you can't incorporate both Yoga and Pilates into your training programme.'
So, no need to double down on one discipline – there's myriad styles of Pilates to try and, done regularly, you'll notice big strength gains, particularly in your deep core. Mix in with your regular workout routine and you'll be set for success. Go on then.
Is Pilates enough on its own?
As with every type of exercise, Pilates is best performed as part of a well-rounded routine. While it certainly has its pros, you should consider incorporating other forms of exercise that train your body in different ways. Here are a few different modalities to think about adding in and why:
Cardio workouts: Pilates isn't a cardiovascular exercise, so including a cardio workout in your routine (ideally once a week) will help keep your heart healthy, as several studies have proven.
Weightlifting: Pilates does count as strength training, but research has shown that lifting heavier weights will help with increasing your bone density and muscle mass. Try one workout per week.
Yoga: If flexibility is our goal, studies show that adding in one yoga session a week will help you get there. Pilates will help improve flexibility, but you'll hold poses for longer during yoga, which is where you'll make the biggest gains.
All that said, remember that there's no use in doing a workout you don't enjoy. If you hate cardio, for example, don't try and force yourself through a 5k run every week. Try tacking on a 10-minute speed walk to the end of your Pilates class. Likewise, if you hate weightlifting, try going a little heavier with any weight you use in your Pilates class, but don't set out to do a whole hour of heavy lifting. Lastly, if the idea of enduring a full yoga class is enough to send you over the edge, aim for a 10-minute full-body stretch every week instead.
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