The Benefits of Pilates
Build strength without "bulking up" - gain long, lean muscles and flexibility
Conventional workouts tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.
Develop a strong core - flat abdominals and a strong back
Building on the principles of Joseph Pilates, Pilates exercises develop a strong "core," or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.
Create an evenly conditioned body and prevent sports injuries
In conventional workouts, weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance - a primary cause of injury and chronic back pain. Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease and less chance of injury.
Learn efficient patterns of motion
Pilates exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually re-train your body to move in safer, more efficient patterns of motion - invaluable for injury recovery, sports performance, good posture and optimal health.
Be confident and safe
No other exercise system is so gentle to your body while giving it a challenging workout. Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is so safe, it is used in physical therapy facilities to rehabilitate injuries.
And be challenged
Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves.
A refreshing mind-body workout
Pilates gets your mind in tune with your body. By emphasizing proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movement, you become acutely aware of how your body feels, where it is in space, and how to control its movement. The quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.
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Our 1-on-1 Pilates session is great for Weight Loss and Post Rehab
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Pilates Benefit No. 1: Body Awareness
Celebrity Pilates teacher Siri Dharma Galliano says Pilates -- when performed correctly and with the proper supervision -- can do all that and more.
"It is an education in body awareness," says Galliano, who owns Live Art Pilates studio in Los Angeles. "It changes your shape by educating you in daily life. When you're cooking, brushing your teeth -- the lessons are coming home to pull your stomach in and pull your shoulders down. There is an attention required (in doing the exercises) that changes your awareness" even after class.
"It teaches you how to train your mind and build symmetry and coordination in the body," adds Galliano. "And when you can get control of the little things, that's practicing willpower."
Aliesa George, a Pilates teacher in Wichita, Kan., agrees.
"The biggest benefit in my eyes would be personal awareness -- awareness of how you sit or how you stand or how you move and being able to relate those habits to the aches and pains and injuries you have or have had in the past," she says.
For example, she says, it can help make you aware of that chronic tweak in the neck you get from sitting at the computer all day with rounded shoulders and a phone cradled between ear and shoulder.
As a Pilates-trained physical therapist, Dan Westerhold says he sees a lot of clients with injuries or weakness of the postural muscles, as a result of work, lifestyle, or not exercising the right way.
"People sit slouched at computers all day, then go to the gym and work their extremities," says Westerhold, of Pilates Seattle. "They don't use their core."
Think of a tree, Pilates experts say. Does it have all its strength in its limbs? No. The tree is only as strong as its trunk and roots. Without a strong trunk, the tree would topple over.
It's the same for human bodies, say Pilates experts. If we don't concentrate on building a good foundation and a strong trunk or core, we'll end up tight in some places and weak in others, injury-prone and susceptible to the pitfalls of our occupation or chosen form of exercise.
Pilates Benefit No. 2: A Stronger Core
But how about flattening the abs? Can Pilates exercises really give you a washboard stomach?
Experts warn that it's important not to equate a stronger core with a flatter stomach.
"When people want 'flat abs,' they are usually looking for weight loss, not abdominal strength and core support," says George. "More than touting the benefits of Pilates for flat abs, we should be touting the benefits of Pilates for a stronger, healthy back and body. If along the way, you do the other components of fitness and trim the body down, yes, you're going to have a flatter midsection."
As you develop body awareness, stand straighter, and gain flexibility, "Pilates will shift your shape," says Galliano. "But just attending a group mat class may or may not change your body."
Kevin Bowen, co-founder of the Pilates Method Alliance and director of special projects, says it is important that abdominals are flexible, not just hard.
"A flexible muscle is a strong muscle," says Bowen. "A hard muscle may feel good and give an interesting look, but if you don't have the flexibility and the balance and the functionality that you need to allow your body to function properly, sooner or later, it's going to show up someplace else."
Pilates Benefit No. 3: Body Control
Galliano, who has sculpted the bodies of Madonna, Cameron Diaz, Sting, Carrie-Anne Moss, and Uma Thurman, says Pilates works because it teaches you how to move.
"Unless you are taught how to move and discover with your teacher what is blocking you (for example, keeping your shoulders up too high), you will never achieve body symmetry," Galliano says. "When you start getting control of your body, it gives you a great degree of satisfaction."
There's an intrinsic relevance to it, says Little Rock, Ark., internist Hoyte Pyle, MD, who has been practicing Pilates for five years. Instead of working major muscle groups in isolation, he says, "Pilates works the whole body in synergy," which is how we should be moving on a daily basis.
The Roots of Pilates Exercises
The discipline was created by German-born Joseph H. Pilates a century ago. A sickly child plagued with asthma and rickets, he grew up to be obsessed about the perfect body. He sought a discipline to combine the physique of the ancient Greeks with the meditative strength of the East
The result was a system of exercises he called "contrology," requiring intense concentration and centered on a strong abdomen, deep stretching, and focused breathing. It worked for him. Joseph Pilates became a boxer, diver, skier, gymnast, yoga devotee -- and an incredible physical testament to his method.
Pilates taught his method to wounded English soldiers during World War I, using springs he removed from their hospital beds to assist them as he developed techniques to increase their range of motion. It was from these crude devices that he developed the equipment still used today, including the reformer, Cadillac, Wunda chair, ladder barrel, and spine corrector.
Pilates emigrated to the U.S. in 1926, teaching his method first to boxers and later ballet dancers, until the rest of the world caught on.
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Wellness and fitness starts with individual commitment and the desire to change one's current lifestyle.
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