Many people think of pilates as a workout method for creating long, lean muscles and strengthening cores—and it’s true that the Pilates practice can certainly tone and strengthen the body. However, the low-impact workout also offers a host of other physical and mental health benefits that go well beyond a sculpted physique.
Incorporating Pilates into a weekly routine has been shown to improve muscle mass, balance and flexibility, core and abdominal strength, and body awareness. This is partly due to the Pilates focus on developing core musculature through small, slow movement repetitions that encourage optimal recruitment of motor units—not to mention the heavy emphasis placed on breathing and postural alignment.
The focus on small movements and deep muscle activation can lead to an intense, but safe, workout. Regardless of age or fitness level, Pilates can be used to strengthen and stabilize the muscles of the core, shoulders, hips, spine, and arms, as well as increase flexibility in the legs, feet, and knees.
In addition to helping strengthen and align the muscles, Pilates can help relieve back pain by increasing spinal and pelvic stabilization and reducing muscle imbalances. Studies have also found that the Pilates approach can boost balance and increase functional independence in elderly adults, who are at high risk for falls and related injuries (5).
One of the best ways to make your Pilates class more effective is by providing a visual cue before instructing your students to perform an exercise. For instance, telling them to imagine “painting a circle on the floor with their leg as if it was their big toe” can help them engage their muscles more effectively than simply saying, “Slowly move your foot around in circles.”