Annabel Robinson is a qualified Pilates teacher who has teamed up with Make Moves to share her knowledge about Pilates and the benefits of the practice. The article was created to give you an insight into what Pilates is, and the reasons why it is so popular in today’s society. If you would like to learn more about Pilates, please refer to the useful links at the bottom of the page or reach out to a Pilates teacher or expert.
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Intro
It’s official, we are in our Pilates craze, and luckily for us this is a fitness trend that is here to stay. Over the last couple of years Pilates has taken the spotlight in the fitness and wellness industry, becoming a well-known workout routine for so many people. The exercise is admired by celebrities and sports players, and quite often you will find it posted all over social media.
But what does Pilates actually do? Does it tone the body and build muscle?
The main question most of us find ourselves asking is why is it so popular?
Photo by Louise Vildmark on Unsplash
What is Pilates?
Before anything else, let’s answer the first question- What is Pilates?
Pilates is a series of low- impact exercises that target the entire body to improve posture, core strength, mobility, and flexibility. By practicing Pilates regularly, we can increase muscle strength and endurance, leaning to a more balanced and toned physique.
In the early 1900s founder Joseph Pilates called his (at the time) 34 exercises ‘Controlology’ with the concept of being in control of the body, using slow repetitions and focusing on the core. He conceived the practice as a physical and mental conditioning in which individuals could work the body to its full potential.
These days we refer to the practice as Pilates, and there are many different types including: Boxilates, Barre, Trx and the most common Mat and Reformer Pilates.
What do the workouts Emphasize?
Pilates involves slow and precise movements that focus on strengthening the muscles of the core, including the abdominals, obliques, lower back, and pelvic floor. Having a strong core will improve your technique, strength, stamina and complement everything else you do.
Through the limited range of motions and flow of movements you will challenge the small, deep muscles that you may not be aware of. Practicing new movements or even the ‘simple’ moves may leave your muscles burning and make you feel sore the next day or two.
There are several key principles that aim to improve strength, flexibility, posture, and overall body awareness including, Core Strength, Alignment, Control, Concentration, Breathing and Flow.
During class it is important to coordinate the breath with movement, using lateral thoracic breathing (inhale through nose, exhale through mouth) to promote core engagement, relaxation, and improved oxygenation of muscles.
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Can Pilates help you to lose weight?
“A question I am often asked is if Pilates helps you to lose weight? Yes, absolutely! Pilates is a great complement to all weightlifting exercises, but it is the healthy diet and active lifestyle that will be the main factor towards losing weight. Pilates alone will not deliver instant results; you will need to practice it consistently for a number of weeks before you start to notice changes in your body.
If you were to ask a Nutritionist or Personal Trainer how to become the best version of yourself physically and mentally, most would say Healthy Diet, Weight Training, and Pilates.”- Annabel Robinson
Who can practice Pilates?
“The answer to this question is easy, anyone!
Mat and Reformer Pilates incorporate variations or modifications to the traditional exercises developed by Joseph Pilates. The different variations for each exercise are referred to as ‘layers’ and will be taught during class to give you a beginner, intermediate and advanced level of practice. Ultimately this means that anyone and everyone can take part.
Whether you are new to Pilates or have been practicing for years, the different layers can make a movement challenging and will make you walk out of the door feeling like you have done a workout.
A piece of advice I would give to anyone is that consistency is key. Stay consistent and keep practicing, your body will become stronger, and you will move up the levels.”- Annabel Robinson.
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The Benefits
Increases Core Strength: The slow and precise movements strengthen the abdominals, obliques, lower back, and pelvic floor. The core strength is a key factor in supporting and stabilizing the body and helping to decrease back and hip pains.
Improves Posture and Body Awareness: By strengthening the core you develop a strong, stable center which is essential for maintaining good posture. Mindful movements and focus on the breath help to understand the body and gain awareness towards signals such as tension, pain, comfort, and your emotions.
Improves Flexibility and Mobility: Most Pilates exercises are a combination of stretching and strengthening which helps to relieve tight muscles, reduce tension, and increase flexibility.
Improves Balance and Prevents Injury: The exercises strengthen muscles to stabilize the core, spine, legs, and hips which helps with your balance and coordination. By continuously developing the muscles the body can proficiently support and stabilize joints while moving, resulting in less risks of falls or other accidents.
Increases Energy: Pilates often leaves you feeling refreshed and ready to tackle the day ahead. By focusing on the breath Pilates improves cardiorespiratory endurance which means an individual can increase their oxygen intake and sustain physical activity for longer. The low impact exercises stimulate oxygen flow, blood circulation and release natural endorphins.
Decrease Stress: By focusing on the control and breathwork of each exercise, Pilates helps you to be present in the moment and bring back balance to the body. By taking the focus away from what may be making you feel stressed you can activate the nerves that relax the body (parasympathetic nervous system), taking you out of the fight or flight mode (sympathetic nervous system).
Enhances Sports Performance: Pilates targets small muscle groups that often get missed or strained during other types of exercises. Therefore, many sports players and professional athletes include Pilates in their training program to improve their performance. The practice reduces injury, helps to increase recovery, and retains healthy movement patterns.
Photo by LOGAN WEAVER | @LGNWVR on Unsplash
So, to answer the question Why is Pilates so Popular?
It’s clear to me that the remarkable health benefits and accessibility for people of all fitness levels have contributed to its worldwide popularity. Whether you are looking to improve strength or overall wellbeing, Pilates offers a versatile and effective solution that anyone can incorporate into their fitness routine.
“If you haven’t tried it yet, give it a go and thank me later!”- Annabel Robinson
*Disclaimer: This blog is not a replacement for professional guidance, diagnosis, or treatment. It is essential to consult your physician or other qualified healthcare experts for any concerns or queries regarding a medical condition. Even though our source is a certified Pilates teacher, please note that we are not professional athletes, coaches, or nutritionists. *
Useful Links:
Pilates: https://www.betterhealth.vic.gov.au/pilates-health-benefits
Pilates and Mental Health: https://www.mhconn.org/mind-body-health/practicing-pilates-improve-mental-health/#:~:text=Pilates%20is%20not%20just%20designed,and%20even%20improve%20sleeping%20habits.
Mental Health Support: https://www.beyondblue.org.au/
