Whether you’re looking for flat abs, a sculpted figure or to add some strength training to your workouts, pilates may be just the thing. This low-impact workout, which consists of mat exercises or a machine called the reformer (a small bed frame with a sliding platform hooked to springs, ropes and pulleys), is not only effective for building muscle and increasing bone density but also helps strengthen the body’s core and improve posture and alignment.
One of the biggest benefits of pilates, according to studies, is its ability to reduce pain and stiffness in the lower back. The technique is also known to ease neck and shoulder pain, as well as hip or knee problems.
In addition, Pilates strengthens the body’s postural muscles, which can help prevent injuries. Many people who have poor posture end up with weak or imbalanced muscles, which can cause back pain and other chronic conditions. “Pilates is the perfect way to build strength without straining the body,” says Bar.
Unlike other muscle-conditioning exercises, which require participants to perform the maximum voluntary contraction of each muscle group, pilates exercises involve multiple muscle groups simultaneously. The combination of exercises and body positions challenges the muscles from a variety of angles, helping to promote muscle growth and increased musculoskeletal strength and endurance (5).
Another benefit of pilates is its ability to increase your balance, which can help prevent falls, a major cause of injury for seniors. Studies show that pilates exercises can improve dynamic balance, lower limb strength, and hip and lower back flexibility in older adults (2).