Pilates is a series of low-impact exercises that help coordinate movement and breath to build strength, improve balance and posture, and create a strong core. A growing body of research indicates that it’s an effective form of exercise that can improve balance, flexibility and postural alignment in people with a variety of health concerns.
One recent meta-analysis found that adding Pilates to a weight loss program significantly reduces body weight and waist circumference in overweight or obese people. But more studies are needed to better understand how Pilates affects these metrics over time.
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Research shows that Pilates can be used to strengthen the deep muscles of the core to improve stability. This helps reduce the risk of falls, which can be life-threatening for older adults. In addition, the focus on core and pelvic stability can make it easier to perform daily movements, like squatting at the gym or opening a door.
Pilates can also help people who are trying to lose weight by targeting the specific abdominal muscles that can cause a reduction in waist size. It’s important to note that the effect of Pilates on losing weight is minimal, however, and depends on a number of other factors, including diet, other exercise, and other lifestyle behaviors.
Before starting a Pilates routine, it’s important to talk with your doctor and find a qualified instructor. It’s also helpful to learn what your personal goals are and how often you want to train. Finally, remember that pilates should be a supplement to other types of exercise. Aim for a combination of strength-building exercises (like resistance training) and aerobic exercise (like cycling).