Pilates is a low impact exercise method that balances strength with mobility, aligns the body and fine-tunes movement patterns. It strengthens the deeper muscles of the core, which are key for balance and stability, and helps with proper posture.
It lays bare the imbalances in muscle activation that often lead to poor movement and injury. By targeting specific areas that need work, it can reduce or eliminate pain. It also improves balance and coordination and increases proprioception (spatial awareness) so that you have better control when moving about your daily activities.
The quality of movement is valued more than the quantity of repetitions, and a concentration on breath and mind during movement helps deepen the mind-body connection. This can help to reduce stress and anxiety and may even boost the immune system.
There is some evidence that pilates may help with lower back pain. In one study, patients who added pilates to their existing workout routine experienced fewer episodes of chronic lower back pain than those who didn’t add it. The researchers believe this is because the practice helped to correct imbalances in muscle strength, flexor tone and spine stabilization.
While the exercises do increase flexibility, they don’t lengthen bones or make muscles longer. For the muscles to feel longer, the bones that attach to them must lengthen, too. Also, there’s no evidence that pilates decreases fat, but it can be a good form of aerobic exercise to get your heart rate up and burn calories.