Pilates is a series of controlled, flowing exercises that strengthen muscles and improve balance and posture. It’s low impact and doesn’t pound the joints like running or other cardio exercises, but it may be a good choice for people with injuries or musculoskeletal problems like arthritis. It’s also an excellent choice for those who want to enhance or support their other exercise programs.
Pilates targets core muscle strength* and spinal alignment, which are important for overall health and performance. The exercises in Pilates help to develop the erector spinae (the muscles that run the length of your spine), the abdominal and back muscles, and the internal and external obliques (the sides of your abdomen).
Some research suggests that Pilates is effective for reducing stress, increasing energy, and improving posture and mobility. But more research is needed, especially with larger groups of people over a longer period of time.
The movement in Pilates increases blood flow to the brain and other parts of the body, which can promote cell growth and healthy organ function. It can also increase your sense of well-being and mood. And like other types of movement, such as yoga, tai chi and qigong, it can reduce your risk for chronic diseases that can arise from too much sitting or from high levels of cortisol, a stress hormone.
In addition to strengthening muscles and improving posture, Pilates also helps you build flexibility by slowly stretching your muscles and joints with a series of moves. But if you have any joint problems, consult your doctor before starting a Pilates program.