Pilates is an exercise that looks deceptively easy, but requires a great deal of precision and control. It’s a low-impact workout that builds core and postural strength and increases endurance. It’s also a perfect complement to other types of exercise. For example, it can improve the effectiveness of high-intensity workouts like distance running by improving kinetic chain mobility and by strengthening core muscles that support the joints of the lower back and hips. It can even help prevent injury by improving muscle balance and decreasing joint loading (1).
One of the best things about pilates is that it can be tailored to suit anyone, regardless of age or fitness level. But as with any new exercise program, talk to your doctor before you start. They can advise you on whether it’s safe to begin and offer tips on how to avoid injury.
Boosts Flexibility and Strength
Pilates creates muscular endurance by using a type of muscle contraction known as an eccentric exercise. These are movements that lengthen the muscles under tension, such as when you perform a tricep pushup or use a resistance band in pilates (2). In addition to building endurance, pilates exercises strengthen muscles and increase flexibility by targeting specific tight muscles that don’t get a lot of exercise. This can include the psoas (hip flexors), quads, calves and hamstrings (3).
Reduces Stress
The controlled movement and focus on breath work in pilates can help you de-stress and relax. It can also teach you to be more aware of your posture and breathing, which can carry over into everyday life (4). Studies show that pilates can also improve your mood and alleviate symptoms of depression and anxiety.