Pilates is a full-body exercise that improves strength, flexibility and endurance. Its low impact and focus on proper alignment and muscle balance makes it a great supplement to cardiovascular exercise or as a rehabilitation program. It’s also used by many professional sports teams and athletes to enhance performance. Joseph Pilates believed physical fitness was the first requisite of happiness and health, and modern research supports his philosophy. (1)
In addition to building strength and endurance, pilates strengthens the abdominal and back muscles to help prevent chronic back pain and injuries. The practice incorporates breath and mindfulness to increase body awareness, reducing stress levels. Pilates is a form of neuromuscular reeducation, targeting the neurological pathways and movement patterns that create muscular imbalances that contribute to injury and poor posture (2).
Unlike traditional exercises, Pilates utilizes small, controlled movements to build lean muscle mass without bulking up the muscles (3). Its emphasis on breath, spinal and pelvic alignment and the concentration on smooth, flowing movement increases proprioception, which is the ability to sense your body’s position in space (4). This enhanced sense of body awareness can reduce the risk of falls or other injuries.
It is important for students to have a qualified instructor to ensure safety and optimal results. When choosing an instructor look for one that: offers modifications for specific body types, postural problems or injuries; demonstrates proper technique and alignment during each exercise; communicates and cues effectively; layers and progresses the session appropriately; and seeks continuing education and training.