Pilates is a low impact, non-aerobic form of exercise that focuses on the body’s core muscles and movement patterns. It is performed on a mat or specialised equipment, usually in sessions of 45 minutes to an hour. It is a slow movement practice that requires concentration and control, with exercises typically performed in low repetitions – five to ten times over the course of a session. Pilates combines strength and resistance training with deep stretching to create a balanced, well-rounded workout.
In addition to the muscle strength gained from Pilates, there is also a focus on improving posture and promoting flexibility. It is often used in physical therapy facilities to help rehabilitate injury as it is low impact and partially weight bearing. It can be modified to accommodate people of all ages and fitness levels, including children, seniors, athletes, rehab patients and pre- and post-natal clients.
There is currently little scientific evidence to support or rebuff the benefits of pilates for musculoskeletal conditions such as chronic low back pain (CLBP) (2). However, a small number of randomized controlled studies do suggest that pilates may improve functional movement patterns and balance (3).
As with yoga and meditation, Pilates encourages you to connect with your body by focusing on the breath and becoming aware of your posture, alignment and muscle activation. This awareness helps develop a better understanding of your body, which in turn can improve the quality of movements you make in daily life- from reaching for a glass on the top shelf to bending down to pick up your kids.