Pilates Basics: How It Works and Its Health Advantages

What is Pilates?

Pilates exercises are a type of systemic exercise approach that uses special apparatus to enhance posture and physical strength. The method was first developed by a German named Joseph Hubertus Pilates in the early 20th century. In contrast to traditional weightlifting or cardio workouts, Pilates emphasises core strength, ailment and proper breathing techniques that are customised to target specific muscle groups through various movement forms.  

Earlier, dancers were frequently known to use Pilate exercises. They were frequently facing repetitive motion injuries. However, Pilates has proven beneficial not only for injured dancers but for a broader audience, including those without injuries.  

Understanding the working nature of Pilate exercises

Unlike other workouts, Pilates does not push muscles to exhaustion. Instead, Pilates exercise is deeply focused on precise movements and control forms of exercise. This exercise may involve a low repetitive sequence from the central point with specific placement, rhythm and breathing patterns five to ten times.

The method is personalised, regularly reevaluated and acceptable to elite athletes, those with limited mobility, pregnant women and individuals with low fitness levels. By engaging in slow, deliberate movement, an individual can strengthen their muscles without putting excessive strain on joints. This concept is more beneficial for those recovering from injuries or with chronic pain conditions.

Types of Pilates exercises

Pilate exercises can be performed in two ways:

• Using mat: Performed on a map, this type of Pilates uses body weight for resistance. It’s accessible, doesn’t require a specialised machine and is ideal for beginners.
• Using specialised instruments: In this type, a machine called a reformer is used, which provides resistance through springs and pulleys. It allows for a wide range of exercise and benefits body flexibility and co-ordination.

Health advantages of Pilates

Increases core strength: Pilates exercises are known for their focus on the core, which includes all the muscles around the trunk. Strengthening these muscles helps support and stabilise the body, reducing back and hip pain and improving pelvic flow function. This core strength is crucial for powerful moments, earning it the nickname ‘the powerhouse’.  

• Improve posture: A good posture can prevent headaches and shoulder and back pain and improve muscle balance. Pilates enhances posture by aligning the body, ensuring proper joint movement and balancing opposing muscles. It brings awareness to your alignment and strengthens often neglected postural muscles.  
• Decreased back pain: Pilates targets deep abdominal muscles and the pelvic floor, which act like a brace to support the organs and stabilise the back. This helps contract and releae these muscles, effectively reducing back pain.
• Prevents injuries: By balancing the muscles, Pilates ensures they are neither too loose and weak nor too tight and rigid. This dynamic strength supports and stabilisers joints during movement, reducing the risk of injuries.  
• Increases energy: Pilates improves cardiorespiratory capacity by focusing on breathing, which boosts feel-good hormones, oxygen flow and blood circulation. Its low-impact nature rarely leaves the practitioner feeling fatigued and instead gives an energy boost.
• Enhances body awareness: Pilates is a mind-body practice that improves proprioception or body awareness. By focusing inward and paying attention to bodily sensations, you become more aware of comfort, pain, emotions and your environment. This heightened awareness helps your body respond better to stimuli, preventing injuries and falls. It can also help you tune into your body’s hunger signals, potentially preventing overeating.
• Decreases stress: The mindful techniques of Pilates mainly focus on breath and inward attention, which helps to lower cortisol levels. This promotes relaxation and helps the body to attain a composed state of mind.
• Reduces menstrual cramps: For those who experience painful menstrual periods, Pilates can offer relief. The controlled movements and core strengthening exercises in Pilates are known to reduce pain during the menstrual cycle. This factor makes it an essential practice for managing this condition.
• Stronger flexibility and mobility: Body flexibility refers to the mobility or movement of joints through their full range of motion without pain or difficulty. Both flexibility and mobility of the body are stimulated in Pilates exercises by combining stretching and strengthening exercises.
• Balance control: For everyday activity, balance is an essential component for proper co-ordination. Pilates exercises improve balance and gait through core strengthening and whole-body exercises that focus on alignment. This is especially important for preventing falls and maintaining stability in daily movements, such as climbing and walking.
• Improves cognitive functioning: Research suggests that Pilates positively impacts cognitive abilities. Pilates benefits include new neuron development, increased blood flow to the brain, higher levels of neurotransmitters and improved longevity of neurons responsible for learning, memory and executive thinking. This indicates Pilates to be an excellent exercise for maintaining mental sharpness.
• Boosts immunity: Engaging in Pilates exercise can significantly strengthen the immune system, especially in older adults. The enhanced circulation resulting from the Pilates movements promotes more efficient blood and lymph flow, which is vital for a robust immune response.  
• Improves motivation: Pilates has been shown to boost motivation levels, particularly among students. Those who practice Pilates often exhibit intrinsic motivation, driven by personal rewards rather than seeking external validation. This intrinsic drive can foster a more consistent and gratifying practice.
• Improves your sex life: Engaging in Pilates can elevate your sex life by enhancing endurance, strength, mobility and flexibility.

General precautions

Although Pilates is beneficial for many, the following groups should consult with health professionals before beginning:

• People who had a recent surgery must first ensure that the body has healed sufficiently to handle these exercises.  
• Special modifications are needed for pregnant women to accommodate the changes as per your body’s comfort.  
• Adjustment to the exercises is required for older adults.
• People with preexisting musculoskeletal diseases or disorders should consult a healthcare provider and make sure that practising these exercises does not exaggerate the existing issues.
• Anyone who has not exercised for a long time should not perform vigorous exercise at a stretch. Gradual introduction to pilates can help prevent injury to people.
• For individuals who are obese or overweight, necessary changes are required to ensure safety and effectiveness.
• Seek professional guidance if anyone is deemed to have an adverse event after completing a pre-exercise screening.

Conclusion

Pilates exercises are suitable for all ages and groups. However, older adults and pregnant women need to consult a physiotherapist or authorised trainer before practising. By incorporating Pilates into routine activity, one can improve body strength, posture and overall well-being.