When it comes to exercise, pilates has earned its cult status for a reason. The practice provides an intense workout that targets your core while building flexibility and strength. Plus, it’s a low-impact form of exercise that can improve your posture and reduce back pain.
It’s also safe for people of all ages and fitness levels. But what exactly makes it so effective? And how can you incorporate it into your daily routine to reap the health benefits?
The Secret to Pilates’s Success
In the fitness world, Pilates is a go-to for people who want to strengthen their bodies with a focus on their core and maintain good posture. It can help build lean muscle mass, improve balance and coordination and decrease back pain if done consistently for eight to 12 weeks. But before you take a class, check with your doctor and make sure you’re doing the exercises correctly.
One of the reasons why pilates is so successful is because it lays bare imbalances in movement we all have that can lead to injury, and then guides muscle activation to correct those imbalances (4). The method also requires a deep awareness of the body and breathing, similar to yoga. That mindfulness can help you better understand your body—how its muscles work together, where you hold tension and what makes you feel your best.
Another way Pilates creates both strength and endurance is by targeting a specific type of muscle contraction called eccentric, which occurs when a muscle is lengthened while under tension. This type of exercise can significantly increase muscle strength and reduce inflammation (14). Pilates also increases the size of your muscles, which is great for weight loss. Finally, it can help ease the discomfort of dysmenorrhea, a common and painful condition that affects women during their menstrual period (15).