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Why is Pilates so Popular?

It’s been over 100 years since Joseph Pilates debuted his unique approach to building strength and stamina. Now it's become one of the most sought-after ways to train. Find out why Pilates is so popular – and how to enjoy the benefits without paying a pricy Pilates studio membership.



WHAT IS TRADITIONAL PILATES?

Pilates involves a collection of low-impact exercises that coordinate movement and breath. The focus is on building strength and mobility, improving postural alignment and strengthening core stabilising muscles.


HOW YOUR BODY BENEFITS FROM PILATES

On top of being an incredible way to build core strength, increase mobility and enhance feelings of wellness, scientific studies show Pilates can do everything from improve sleep and better your sex life, to lift your cognitive function and boost immunity.

Pilates is also good for helping improve body awareness. Dancer and trainer Summer Bradley says this is such a powerful benefit:

“Not only does it help me feel more in control, it helps me avoid injury and train more effectively in other workouts. Moving with control gives me the time to correct my alignment and has strengthened my core and glutes.”

"Pilates improves function, alignment, core strength, posture, control, concentration, breath … there are so many benefits." Glen Ostergaard


HOW DID PILATES GET SO POPULAR?

The concept was born in the early 1920s when Joseph Pilates, a German physical trainer, started using low-impact exercises to finely tune muscle balance and neuromuscular patterns and create optimal strength. He dubbed early iterations of his training ‘Contrology’ as the focus was on using the mind to control muscles, in particular the core postural muscles that keep the body balanced, providing support and control for the spine.

While at first his exercise regimen was used for rehabilitation purposes, when Joseph Pilates moved to New York his novel approach to training became popular with ballerinas and gymnasts. He opened a Pilates gym on 8th Avenue, which was soon packed with society

women looking to enhance flexibility, strength and stamina.

In the late 1990s, interest in Pilates again surged when celebs like Madonna, Gwyneth Paltrow and Jennifer Aniston were spotted heading to Pilates studios daily. Since then, it’s trendiness has continued to flourish. In 2023, Mindbody reported Pilates as the most popular workout of the year, with Pilates class bookings up 92%, while Google searches for Pilates have soared by 71%. There are now a wealth of studio and home options at varying levels to choose from, so whatever your exercise personality, there’s a Pilates workout to suit.


SIX SCIENCE-BACKED WAYS PILATES BENEFITS YOUR BODY

1. Pilates can improve balance and body awareness. The focus on mindful movement and breath enhances proprioception and heightens awareness of how your body moves. This can prevent injuries and falls, which is particularly important as we age.


2. Pilates can increase mobility as you use slow and controlled stretching movements to improve flexibility and strengthen muscles at the same time. While improved flexibility doesn't necessarily provide any functional benefit, increased mobility is valuable as it improves the movement of your joints.


3. Pilates can reduce stress and boost your mood, energy and motivation. During Pilates, your nervous system responds to the focus on breathwork by lowering cortisol levels, which will reduce stress over time. And, like with any exercise, the increased oxygen flow and blood circulation stimulate feel-good endorphins and give you a boost of energy. A study of students showed Pilates can boost motivation, achievement and cognitive function.


4. Pilates can perk up your posture by strengthening postural muscles and bringing attention to your body alignment. With improved posture, you reduce the risks of headaches, as well as shoulder and back pain.


5. Pilates can reduce injury risk by using strength-building exercises to increase the support and stability of your joints as they move. This makes it particularly beneficial for sportspeople and exercisers.


6. Pilates can ease lower back pain. Physical activity is considered the magic lotion for back pain. Because Pilates engages the deep core and pelvic floor muscles, it’s a powerful way to build strength and this can help stabilize the back.


DOES PILATES HAVE ANY DISADVANTAGES?

Pilates is undoubtedly a winning fitness formula. But it is just one element of a well-balanced routine.

The American College of Sports Medicine (ACSM) guidelines recommend a varied training program featuring cardiorespiratory, resistance, and flexibility exercises. In most cases, there is not a significant cardio element to Pilates, so it’s important to counter this when shaping a well-balanced routine.


IS PILATES REALLY THAT DIFFERENT FROM YOGA?

Pilates and yoga are often considered similar workouts, perhaps due to the fact they are both low- impact and require a focus on breathing. But there are plenty of differences. Most notably, during yoga, you typically adopt a pose and hold it, or flow through to another pose. During Pilates, you adopt a position and challenge the muscle groups by pulsing or moving your limbs as levers.


 

Pilates teacher Yayoi Matches says Pilates is a remarkable way for people to improve awareness of their body. “Working out is not always about how much you sweat, how much strain you put your body through or pushing for fast results. Life is actually really long, and for us to live a long life filled with love and energy we must understand that this starts from the mind – a connection to body within.”

Yayoi uses Pilates as an opportunity to listen to her body. “It’s a time to understand your needs, to truly give what is calling. Whether it’s just to breathe and tune into your nervous system, or to engage your whole body and use energy to awaken and vitalise.”


Glen Ostergaard, who leads the creation of workouts like BODYPUMP™ is also a big Pilates advocate. "With Pilates, you can improve your body’s function without having to exhaust yourself. It’s about how you do the move, not how many reps or how hard you go.”

Glen says Pilates exercises are great in isolation and to complement other forms of exercise. “It improves function, alignment, core strength, posture, control, concentration, breath … there are so many benefits." Glen suggests that anyone just starting out begins slowly, identifies their own strength and flexibility ranges and works within them, as well as staying consistent.


 

This piece originally appeared at https://www.lesmills.com/fit-planet/fitness/pilates




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