Pilates is an exercise technique combining concentration, control and precision in movement. Its core is breath and body awareness, fostering a mind-body connection. It’s also a low-impact, joint-friendly form of exercise. It’s performed on a mat or specialized equipment with springs that provide resistance to the muscles through a full range of motion. Pilates exercises are often done in low repetitions, with a focus on quality over quantity. This helps to build lean muscle and increase flexibility.
One of the biggest benefits is improved posture and alignment. Because it’s designed to strengthen the muscles that support your spine and pelvic bones, it can help reduce pain in the lower back. It’s also great for pregnant women, helping prepare the pelvic and back muscles for childbirth and post-pregnancy recovery. It can even relieve the discomfort of menstrual cramps for some.
As you learn to move your body in different ways, it will also improve your proprioception, or spatial awareness. This will help you to move better on a day-to-day basis and reduce the risk of falls or injury, especially for older adults.
Interestingly, the exercises in pilates also promote good blood circulation and can help to reduce stress. Because the exercises are so slow and focused on breathing, it’s very soothing to the nervous system. In fact, a study published in 2013 found that regular Pilates practice can increase your brain’s alpha peak power, which is associated with enhanced cognitive function.