Its low-impact, works your entire body, and can improve the way you move on a daily basis.
What is Pilates?
Created by Joseph Pilatesin the 1920s, Pilates was originally designed to help dancers recover from injury.
Over time, it has evolved and undergone numerous modifications.
In most studios you will come across these six types of Pilates:
1.
Classical
This is the traditional method associated with Joseph Pilates.
movement coach and author ofThe Align Method
Also known ascontrology, classical Pilates follows a traditional structure and movement sequence that incorporates apparatus and mat work.
Mat
As the name suggests, this variation of Pilates is done on a mat.
Mat Pilates focuses on using your body weight to create resistance and build strength.
Stott
Developed by ballerinaMoira Merrithew, Stott Pilates is based on rehabilitation techniques and alleviating neck and back tension.
What sets this key in of Pilates apart is keeping your lower back off the floor during the workout.
This allows you to maintain a natural spinal curve.
Pilates vs. yoga: Whats the difference?
WhilePilates and yogashare several similarities, there are three key differences that set them apart.
Focus
Both practices emphasize flexibility and balance, but yoga is rooted in meditation and promoting relaxation.
movement coach and author ofThe Align Method
Its often more meditative and aims to reduce stress and improve overall well-being.
It aims at developing overall muscular strength and endurance, particularly in the abdomen and back.
Equipment
Yoga only requires a mat and uses occasional props, like blocks, that provide additional support.
Pilates benefits
1.
It increases core strength
All Pilates movements revolve around your core.
Consistently incorporating Pilates into your fitness routine will improve your core strength and function, according to Puangkaew.
This involves activation of the transversus abdominis [deep abs muscle] and obliques [side abs].
It improves balance
In every single Pilates move, theres an element of balance involved.
Pilates can also improve postural balance in older adults, according to a2020 meta-analysis1inComplementary Therapies in Medicine.
Researchers found improvements in back pain, osteoporosis, and knee osteoarthritis.
An increased understanding and awareness of how you hold your body plays a big role in this as well.
It increases flexibility
Another benefit of working your muscles through their full range of motion?
Lubart adds that its an added perk because of all the stretching in Pilates and stability work.
The tight muscles youre used to feeling are able to let go, she explains of practicing Pilates.
Who is Pilates best for?
Most people of all ages and fitness levels can benefit from this practice.
Pilates is suitable for anyone from ages 10 to 100, Puangkaew says.
Tips to get started with a Pilates practice
1.
Its important to establish consistency so you’re able to really see the benefits.
Notice which instructors you gravitate toward, Hernandez says.
Finding instructors with teaching styles you like is key.
Regular practice, combined with rest, helps improve your overall fitness and body awareness.
Do some Pilates for yourself with this at-home workout, below:
Casonatto J, Yamacita CM.
Pilates exercise and postural balance in older adults: A systematic review and meta-analysis of randomized controlled trials.
2020 Jan;48:102232. doi: 10.1016/j.ctim.2019.102232.
Epub 2019 Nov 3.
2022 Mar;20(1):10-30. doi: 10.1002/msc.1563.
Epub 2021 May 24.
2019 Oct 23;8(11):1761. doi: 10.3390/jcm8111761.
PMID: 31652806; PMCID: PMC6912807.
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