Pilates
10 Benefits of Pilates
Pilates is a low-impact workout effective at strengthing, lengthening, and toning your muscles through controlled, repetitive movements. There are many advantages to incorporating Pilates into your workout routine from increased strength to improved posture. Read on to discover some of the biggest benefits.
Pilates Is Whole-Body Fitness
Pilates trains the body as an integrated whole, focusing on core, lower body, and upper body strength as well as flexibility and posture.
Pilates workouts promote strength, balanced muscle development, flexibility, and increased range of motion for the joints.
Attention to core support and full-body fitness, including the breath and the mind, provide a level of integrative fitness that is hard to find elsewhere.1 It is also a reason that Pilates is popular in rehab settings, as well as with athletes who find that Pilates is a great foundation for any kind of movement they do.
Pilates Is For Everyone
Whether you are an older adult just starting to exercise, an elite athlete, or somewhere in between, the foundations of Pilates movement apply to you and your body. The focus on building core strength, proper alignment, and the body-mind connection make Pilates accessible to all.
With thousands of possible exercises and modifications, Pilates workouts can be tailored to individual needs. There are ways you can adapt the exercises, and there are even specific considerations for Pilates for men and during pregnancy. If you have any current or past injuries or other particular concerns, you can work with a trained Pilates instructor to learn modifications.
Pilates Creates Long, Strong Muscles
In Pilates, you are building toned muscles that work well both with your body as a whole and your functional fitness as you move through life.
One way Pilates creates long, strong muscles is by using a type of muscle contraction called an eccentric contraction.2 This type of muscle contraction occurs when the muscle elongates under tension.3 In Pilates, moves often call for you to resist gravity and move in a controlled way—like when doing a tricep pushup or during the controlled release of tension on a Pilates ring.
A 2015 study found that Pilates effectively strengthened the upper body, lower body, and abdominal muscles in a group of postmenopausal women.4 Another study from 2015 found that two Pilates sessions a week over three months showed improvements in lower body strength, postural balance, and quality of life in older individuals.5
Pilates Increases Flexibility
In Pilates, you work toward a safe increase in length and stretch of the muscles and range of motion within the joints.2 While there may not be as many pretzel-like positions in Pilates (as there might be in yoga, for example), having a body that can stretch and bend to meet the flow of life is a realistic and healthy goal.
Pilates Develops Core Strength
The core muscles of the body are the deep muscles of the back, abdomen, and pelvic floor. These muscles support a strong, supple back, good posture, and efficient movement patterns.
When the core is strong, the frame of the body is supported. The neck and shoulders can relax, and the rest of the muscles and joints are free to do their jobs (but don’t have to do more). A tight core can also help you learn how to pull your abs in to get the most out of many exercises.
Pilates involves a variety of abdominal exercises, which help to improve not only the strength of the core muscles but also their endurance. A small 2011 study showed that two hour-long Pilates sessions a week for 12 weeks helped improve abdominal strength and upper back posture.6
Pilates Improves Posture
Good posture is a reflection of good alignment supported by a strong core. It is a position from which the body can move freely. Starting with Pilates movement fundamentals and progressing through mat and equipment exercises, Pilates trains the body to express itself with strength and harmony.
People who practice Pilates often have excellent posture. It’s also a reason why people do Pilates for back pain.7
Pilates Increases Energy
Pilates gets the breath and circulation moving, stimulates the spine and muscles, and floods the body with the good feelings you get from exercising the whole body.
The more you exercise, the more energy you have. And the more energized you are, the more you’ll feel like doing your exercise routine (to a point, of course). Pilates is a great low-impact form of exercise that can be incorporated into your daily routine. (Just be sure to consult with your physician before starting any new workout program.)
Pilates Can Promote Weight Loss
If you practice Pilates regularly, it will change your body. Known for creating long, strong muscles, Pilates improves your muscle tone, balances musculature, supports beautiful posture, and teaches you to move with ease and grace.2 All of these things can make you look and feel very fit.
The formula for weight loss requires burning more calories than you take in. As a full-body fitness method, Pilates can help you do that.
Combined with aerobic activity and a healthy eating plan, Pilates becomes a prime weight loss and body toning tool. To get started, you might look into a group Pilates class, read up on how to incorporate Pilates into your workout routine, or meet with a physical trainer to help you design your Pilates workout for weight loss.
Pilates Integrates Body and Mind
Joseph Pilates was adamant that Pilates was about the “complete coordination of body, mind, and spirit.” This is a secret of Pilates exercise. When you practice each movement with your total attention, the body and mind unite to bring forth the most benefit possible from each exercise.
Pilates uses six key principles—centering, concentration, control, precision, breath, and flow—to integrate the body and mind.
Pilates Offers Options
Pilates classes are available at many dedicated studios, as well as gyms and community centers. The accessibility is good for beginners because it’s recommended to start with live Pilates instruction at a studio or gym (preferably from a certified Pilates instructor) when you first begin your training.
You can always supplement your learning by streaming videos, downloading dedicated Pilates apps, and utilizing sample workout plans. You can even practice Pilates at home. You don’t need fancy equipment—just a mat and comfy clothes
The beginner’s guide to doing pilates at home
You don’t need a studio, reformer or fancy equipment to do pilates at home.
Pilates is one of those workouts that constantly surprises me. Sometimes I’ll take a class and find that it’s the perfect restorative type of movement I need but I still feel like I did something. On another day I can go to a reformer class (a type of Pilates class where you use a reformer machine for resistance) and find it so challenging that I have to stop to take multiple breaks.
Pilates classes have a reputation for being low-impact yet powerful workouts and the good news is you can do them at home, whether you prefer a studio with fancy equipment or not. With the huge amount of pilates equipment out there (including pilates balls, pilates rings, bands and reformers) it can seem intimidating to start at home, even if you can manage to get your hands on fitness equipment right now. To help you start your own Pilates routine at home, I tapped two pilates instructors for their best tips on how to set up a home practice.
What is Pilates?
Pilates was developed in the 1920s by Joseph Pilates. According to Mayo Clinic, fundamentally, pilates practices are based on low-impact movements and exercises that help strengthen the muscles while also keeping them balanced and flexible. There is a huge emphasis on alignment and posture in pilates, which is one of the reasons why many people are drawn to the method. Dancers and athletes often use it to help balance their other training, and it’s often used to help people rehab or recover from injuries.
There are several types of pilates classes and methods out there, and it can take some trial and error to figure out what type is best for you and what kind of instructor style you like.
Pilates is a highly effective workout that can help you get stronger while keeping your body safe. Other benefits include better core strength, stability, flexibility, injury prevention and better posture.
If your idea of a great workout class is low impact, slow, but intense — then you need to try a reformer style class. “With the resistance-based movement, you are moving as slow as you can. As you are moving slowly, you are using your bodyweight. When you’re at home, it’s the same idea and just as effective because you’re getting the slow twitch muscle fibers because you are moving really slow and building that tension and eventually bringing it to failure. And you’re still getting the same burn feeling [as a reformer studio class],” Brown says.
Basics for your home studio setup
Although you don’t need any equipment to practice pilates at home, a few basics, like a yoga mat, will help you set up your space and have a comfortable practice. According to Heather Andersen, founder of New York Pilates and NYP Online, finding some space and ideally, a space with light is a good foundation.
“It’s important to set yourself up for success when working out from home. Step one is to find a spot with plenty of space and good light. Step two is to set the vibe. Play some music and light a scented candle,” Andersen says. Setting up a space you not only feel comfortable working out in but enjoy will help you feel motivated and more likely to keep your practice going.
If you are missing your studio pilates workouts due to COVID-19, Andersen suggests trying to mimic the experience by putting on a workout outfit you would wear to the studio and connect with others.
“Power up by putting on an outfit you love. Connect with your community by recording and sharing your workout [on social media]. Recording your workout can help keep you motivated plus you can track your progress and assess your form. Don’t forget to post and tag for some community support,” Andersen says.
Equipment for a reformer-style class
A pilates reformer is a machine that looks like a massage table, but it has a carriage that slides and different springs that let you control the resistance. You can purchase them for home use, but they’re expensive.
Instead of buying a pilates reformer machine, you can replicate it with smaller and less expensive tools.
Sliders: Sliders are discs that you can place your hands or feet on to help them mimic a pilates reformer class at home. Some sliders have foam cushioning that can help if you want more support and cushion when you use them. If you don’t have sliders on hand, you can use other easy props that you already have at home that can work similarly. The goal with finding a tool to mimic a slider is to use something that lets your hands or feet glide smoothly across the floor when you do certain exercises, like a plank. The movement helps you create resistance with your own bodyweight, which feels similar to if you were on a reformer machine.
“You need sliders [to take a class like SolidCore] but I’ve seen clients make anything work like I’ve seen clients in fuzzy socks, or clients with carpet use plastic shopping bags or towels,” Triana Brown, training manager at Solidcore, tells CNET. Brown also says finding a slider that works well on carpet can take some trial and error. You may need to swap your props or relocate to a different room that has hard surface floors.
Weights: Some pilates classes use hand held weights to help improve resistance while you exercise. Many pilates workouts can be modified without weights if you don’t have them or don’t want to use them. Typically you will use lighter weights for these classes, between 2 and 8 pounds.
Brown suggests using props like wine bottles or water bottles if you don’t have any at home.
At-home pilates workouts to try
Studios like Solidcore and New York Pilates offer classes on streaming platforms (Solidcore currently uses Zoom) so you can choose from a variety of class formats. If you want a more interactive style class, try Zoom classes where the trainer can see you and help you adjust your form. You can also see other people in the class, which may help give you a sense of community and accountability, which you may miss if you are used to group classes.
You can find pilates classes all over the internet too. Here are a few of my favorites:
Online pilates workouts to try at home
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
- Pilates Mat. Pilates mats are often confused with Yoga mats, however, there are some differences to be aware of. …
- Magic Circle or Pilates Ring. …
- Pilates Band or Resistance Bands. …
- Pilates Reformer. …
- Cadillac or Trapeze Table. …
- Pilates Chair. …
- Ladder Barrel or Barrel. …
- Foam Roller.
Types of Pilates Equipment
Pilates has grown in popularity over the years and is expected to reach a value of $215,811 million by 2025. This is down to a number of contributing factors from increased health awareness, a conscientious younger generation, greater disposable income and the prevalence of obesity, to name a few.
As with other activities, Pilates utilises a whole host of equipment which play a role in defining Pilates and the associated benefits. The founder of Pilates, Joseph Pilates, is responsible for creating the core principles of Pilates as well as some of the core Pilates equipment which was referred to as ‘apparatus’. Some of the original pieces of equipment are still used today, such as the Reformer, Cadillac, Wunda Chair and the Ladder Barrel.
In this article, we will take a look at the different types of Pilates equipment you may encounter in your Pilates class. This will enable you to get a better understanding of the different types of Pilates equipment and the classes most suitable to your preferences and goals.
Pilates equipment varies from smaller, portable pieces such as resistance bands, Pilates mats and the magic circle (also known as the Pilates ring) to many large pieces of apparatus such as the Pilates Reformer, Pilates Chair and the Cadillac.
1. Pilates Mat
Pilates mats are often confused with Yoga mats, however, there are some differences to be aware of. For example, a Pilates mat is typically thicker, may be larger in size and has slicker surfaces.
Generally speaking, many exercises within the Pilates repertoire are completed on your back or stomach, as well as requiring students to perform spinal rolling exercises. These types of exercises require a thicker mat to support and cushion the body.
Mats are typically used in a mat Pilates class, the most accessible form of Pilates, which teaches students the fundamental movement techniques as well as challenging them into advanced movements.
2. Magic Circle or Pilates Ring
The magic circle, also known as the Pilates ring, is a small and portable piece of equipment invented by Joseph Pilates.
This type of Pilates equipment is a lightweight circular resistance prop which is used in both mat and reformer classes.
The prop is designed to provide varying amounts of resistance in order to increase support or offer greater challenge during exercise. Resistance will depend on how hard it is being squeezed but bear in mind it is not designed to be squeezed to death!
The magic circle can be incorporated in many exercises including dead bugs, hip extensions and fire hydrants, and press ups to either assist the movements or make them harder.
For more information, please read our guide to The Magic Circle.
3. Pilates Band or Resistance Bands
Another small prop is the resistance band, also known as the Pilates band. Similarly to the magic circle, the resistance band offers resistance in exercises to make them more challenging or assistive.
The resistance band comes in varying lengths and resistance levels from light, medium and heavy. Benefits include:
- Increase assistance into exercises by providing feedback
- Increase difficulty of exercises
- Help to build strength
- Increase the variety of mat exercises
For more information, please read our guide on the Pilates band.
4. Pilates Reformer
The Pilates reformer is one of the original types of equipment invented by Joseph Pilates when he was working at a hospital during the First World War. He originally made the reformer from a bed frame and springs to help patients strengthen their muscles. The reformer is also arguably the piece of equipment which plays the biggest role in distinguishing Pilates.
The Pilates Reformer is a large piece of apparatus consisting of a rectangular frame made from either wood or metal. A carriage (which is a padded platform) sits on the frame attached to runners enabling it to slide along the length of the frame. At one end of the frame is a foot bar and at the other are two long ropes with handles attached to pulleys. The tension of the reformer can be adapted by adding or removing springs which attach the carriage to the frame.
The Pilates reformer can be used when you are lying down, on your side, standing, kneeling or on all fours and is designed to help:
- Mobilise the spine
- Assist your movements
- Strengthen the abdominals and whole body
- Improve technique
- Increase difficulty
- Promote better balance
- Enhance coordination
- Improve mobility
- Increase flexibility
- Aid range of movement
For more information, please read our guide to The Reformer Pilates.
5. Cadillac or Trapeze Table
The Cadillac also known as the trapeze table is the most versatile and supportive piece of Pilates Equipment. The Cadillac looks similar to a four poster bed; the apparatus comprises a leather clad table and a metal frame with four uprights positioned in each corner.
Attached to the frame is the trapeze bar, fluffy straps, push bar and cross bar used for a variety of exercises in order to aid assistance or resistance in the movement.
The trapeze table can be used for basic exercises usually completed in mat Pilates as well as more advanced Pilates exercises, whether it be lying down, kneeling or in a standing position.
The cadillac has a number of benefits, including:
- Aid rehabilitation
- Increase complexity of exercises
- Improve stability
- Promote balance
For more information, please read our guide to the Trapeze Table.
6. Pilates Chair
The Pilates chair also known as the Wunda chair, is another original piece of Pilates equipment invented by Joseph Pilates.
This type of Pilates equipment is designed to be compact and comprises a (typically wooden) box with a padded seat and a pedal attached by springs. The springs allow for tension to be increased or decreased depending on the exercise and desired level of intensity.
Exercises using the Pilates chair are typically completed in a standing or seated position, but can also be performed on your front or back.
The Pilates chair is great for a number of reasons, including:
- Injury rehabilitation
- Enhance sports performance
- Increase strength
- Promote balance
- Improve foot control and strength
For more information, please read our guide to the Pilates chair.
7. Ladder Barrel or Barrel
The Ladder Barrel is an original piece of Pilates equipment designed by Joseph Pilates using an empty beer keg.
The Ladder Barrel consists of a wooden ladder with rungs and the barrel which is padded and leather-clad. The two components are attached by a sliding frame base.
The Ladder Barrel is designed to encourage the spine to move into extension and flexion which helps to improve range of movement. This type of Pilates equipment can also be used for ab and oblique exercises.
For more information, please read our guide to the ladder barrel.
8. Foam Roller
The foam roller is a classic small prop used within Pilates and is a popular piece of equipment for its versatility which leads itself both to self-massage and exercise.
Foam rollers are long, cylindrical shaped tubes made from foam.
By sitting or lying on the floor and placing the foam roller underneath the area of the body you want to release, you can give yourself a massage by applying pressure. This is particularly important to reduce the risk of injury as well as aid recovery. Even for less active individuals who find themselves desk-bound most of the day, the foam roller can be ideal to relieve an achy shoulder or a sore lower back.
They can also be used in exercise and mobilisation, for example, abdominal exercises or to behave in a similar way as the ladder barrel.
Benefits of the foam roller include:
- Help alleviate tension
- Aid recovery
- Enhance restoration
- Increase range of movement
- Build strength
- Improve coordination and control
For more information, please read our guide to the foam roller.
9. Stability and Over Ball
The stability ball is one of the most versatile types of Pilates equipment. It is also known as a fitness, gym or Swiss ball made from soft elastic and filled with air.
In Pilates, this type of equipment is used for equipment-style movements but on the mat which incorporates the whole body such as reverse abs. It can also be used for strength building exercises such as hamstring curls and hip thrusts.
Benefits of the stability ball include:
- Increased muscle activation
- Improves balance and coordination
- Enhances mobility
- Build and develop strength
- Challenges your strength and control in all directions
- Assists movements in clients who are pregnant
For more information, please read our guide to the stability ball.
Which Pilates class is right for you?
Now you have a better understanding of the types of Pilates equipment you may come across, now is the time to decide which Pilates class is right for you.
Having been created back in the 1920s, Pilates has evolved over time creating variations of Pilates which offer specific health and physical benefits.
Pilates classes include:
- Classical Pilates
- Mat Pilates Pilates
- Contemporary Pilates
- Reformer Pilates
- Clinical Pilates
To find the most suitable class for you, read our guide to the types of Pilates equipment.
Why Complete?
At Complete Pilates, we’ll be happy to help you find the right class for you based on your needs and goals. Our physiotherapists and clinical instructors will complete a pre assessment to understand your problem areas (if you have any) as well as your goals and objectives to create a tailored Pilates programme designed for you.
We have a range of classes to choose from including: