Benefits of Pilates

8 Reasons Everyone Should Try Pilates

Benefits of Pilates

8 Reasons Everyone Should Try Pilates

Pilates Gives Amazing Abs

Pilates hits your core unlike any other workout, increasing abdominal strength by 21%  by Dorado et al (2012).  Clark et al (2016) also showed Pilates training significantly eliminate existing abdominal muscles imbalance.  

Is Pilates exercises more effective than traditional exercises in activating abdominal muscles?  What is the effect of Pilates breathing on trunk stabiliser muscles?

Read on to find out.

 

Photo by christopher campbell

Pilates Gives Amazing Abs

Pilates hits your core unlike any other workout, increasing abdominal strength by 21%  by Dorado et al (2012).  Clark et al (2016) also showed Pilates training significantly eliminate existing abdominal muscles imbalance.  

Is Pilates exercises more effective than traditional exercises in activating abdominal muscles?  What is the effect of Pilates breathing on trunk stabiliser muscles?

Read on to find out.

 

Photo by christopher campbell

Pilates Reduces Back Pain and Aches

Pilates builds strong core, particularly the transverse abdominals, that helps ease back aches and pain. A 8-week study by Valenza et al (2017) showed a significant difference of 20% reduction in low back pain for 18-70 yr old compared to Control group.  48% of young adults experienced low back pain reduction immediately following a Pilates session (Lopes et al 2017).

Would Reformer Pilates or Mat Pilates be more efficient for low back pain? How long would pain reduction effect last after Pilates program?

Read on to find out.

 

Photo by christopher campbell

Pilates Reduces Back Pain and Aches

Pilates builds strong core, particularly the transverse abdominals, that helps ease back aches and pain. A 8-week study by Valenza et al (2017) showed a significant difference of 20% reduction in low back pain for 18-70 yr old compared to Control group.  48% of young adults experienced low back pain reduction immediately following a Pilates session (Lopes et al 2017).

Would Reformer Pilates or Mat Pilates be more efficient for low back pain? How long would pain reduction effect last after Pilates program?

Read on to find out.

 

Photo by christopher campbell

Pilates Reduces Shoulder & Neck Pain and Aches

Pilates strengthens and stabalises the shoulders and upper back muscles to help reduce shoulder aches and pain, as well as ease chronic neck pain. 

Santos et al (2017) study on participants with chronic shoulder pain showed significant improvement in pain reduction over 12 sessions of Reformer Pilates program vs Control group.  

A 12-week pilot study by Mallin et al (2013) of middle-aged patients with chronic neck pain showed significant pain reduction and gain in functionality.

 

Read on to find out

Photo by Scott Webb

Pilates Eases Shoulder & Neck Pain and Aches

Pilates strengthens and stabalises the shoulders and upper back muscles to help reduce shoulder aches and pain, as well as ease chronic neck pain. 

Santos et al (2017) study on participants with chronic shoulder pain showed significant improvement in pain reduction over 12 sessions of Reformer Pilates program vs Control group.  

A 12-week pilot study by Mallin et al (2013) of middle-aged patients with chronic neck pain showed significant pain reduction and gain in functionality.

Read on to find out

Photo by Scott Webb

Pilates Builds Mobility

Regardless of your age, mobility is important in helping your muscles achieve full range motion so you use less energy and are less likely to be injured when you move.  

In a randomised controlled study over 8-week pilates training program, Kibar et al (2016) concluded Pilates to have significant beneficial effect on flexibility, with increased abdominal and lumbar muscle endurance in healthy young adults vs control group. 

De Oliveira et al (2016) compared the effects of static stretching and Pilates on the flexibility of healthy older women, over the age of 60 years over 3-month Pilates programme. Pilates was found to be more effective for improving flexibility in older women compared to static stretching.

Photo by Autumn Goodman

Pilates Builds Mobility

Regardless of your age, flexibility is important in helping your muscles achieve full range motion so you use less energy and are less likely to be injured when you move.  

In a randomised controlled study over 8-week pilates training program, Kibar et al (2016) concluded Pilates to have significant beneficial effect on flexibility, with increased abdominal and lumbar muscle endurance in healthy young adults vs control group. 

De Oliveira et al (2016) compared the effects of static stretching and Pilates on the flexibility of healthy older women, over the age of 60 years over 3-month Pilates programme. Pilates was found to be more effective for improving flexibility in older women compared to static stretching.

Photo by Autumn Goodman

Pilates Enhances Balance and Co-ordination

As we age, balance  increases in importance as fall risk increases.  

In a clinical study over 12 weeks, Josephs et al (2016) found Pilates is significantly more effective than traditional strength and balance exercises for improving balance measures, balance confidence and reducing falls in community dwelling older adults with fall risk over control group.  Yoon et al (2016) also demonstrated similar findings.

In a randomised controlled study over 8-week pilates training program, Kibar et al (2016)  found Pilates to have beneficial effect on static balance in healthy young adults over control group.  Results in Krawczky et al study supported that the Pilates method has a significant positive impact on postural alignment in healthy adults over 10 weeks of Pilates sessions, as well as reduction of prevalence of pain. 

Photo by Scott Webb

Pilates Enhances Balance and Coordination

As we age, balance  increases in importance as fall risk increases.  

In a clinical study over 12 weeks, Josephs et al (2016) found Pilates is significantly more effective than traditional strength and balance exercises for improving balance measures, balance confidence and reducing falls in community dwelling older adults with fall risk over control group.  Yoon et al (2016) also demonstrated similar findings.

In a randomised controlled study over 8-week pilates training program, Kibar et al (2016)  found Pilates to have beneficial effect on static balance in healthy young adults over control group.  Results in Krawczky et al study supported that the Pilates method has a significant positive impact on postural alignment in healthy adults over 10 weeks of Pilates sessions, as well as reduction of prevalence of pain. 

Photo by Scott Webb

Pilates Enhances Sports Performance

Joseph Pilates started his method as an accompanying therapy for dancers to alleviate the tremendous physical stress and injuries on their bodies.

Maria et al (2014) found in their clinical study that learning Pilates techniques and transferring them in the execution of movements significantly improve balance coordination over control group in Gymnastic programme.

In a study by Park etal on archers, Pilates has also showed significantly improvement in dynamic balance ability over control group over 4-month Pilates programme.

In a study on dancers,  Oh et al showed that Pilates has an effect on dance performance confidence.  

Lulian-Doru et al concluded in a randomised trial that implementation of Pilates working principles in a 16-week fitness programs for adults can have significant progress for fitness parameters for subjects in Pilates group vs control group. 

Photo by Courtney Prather

Pilates Enhances Sports Performance

Joseph Pilates started his method as an accompanying therapy for dancers to alleviate the tremendous physical stress and injuries on their bodies.

Maria et al (2014) found in their clinical study that learning Pilates techniques and transferring them in the execution of movements significantly improve balance coordination over control group in Gymnastic programme.

In a study by Park etal on archers, Pilates has also showed significantly improvement in dynamic balance ability over control group over 4-month Pilates programme.

In a study on dancers,  Oh et al showed that Pilates has an effect on dance performance confidence.  

Lulian-Doru et al concluded in a randomised trial that implementation of Pilates working principles in a 16-week fitness programs for adults can have significant progress for fitness parameters for subjects in Pilates group vs control group. 

Photo by Courtney Prather

Pilates builds Concentration and Improves Mood

Pilates also help you to feel better and work better.

In a clinical trial on full-time workers over 3 months, Viella et al (2017) showed that the Pilates group registered higher levels of emotional stability and optimism than the sedentary group in Furthermore, it has been confirmed that among the Pilates practitioners, managers have more control at work and less depressive symptoms and emotional stability than employees in both measurements, even after 6 months.

In a study on older adults by Grebio et al (2017), following completion of the 8-week exercise programme, subjects in pilates showed significant improvements in global and specific cognitive domains. 

While in a separate study on students by Aladro-Gonzalvo et al (2012), Pilates was shown to reduce stress, anxiety, fatigue and improve mood, motivation and achievement. 

Photo by Austin Schmid

Pilates builds Concentration and Improves Mood

Pilates also help you to feel better and work better.

In a clinical trial on full-time workers over 3 months, Viella et al (2017) showed that the Pilates group registered higher levels of emotional stability and optimism than the sedentary group in Furthermore, it has been confirmed that among the Pilates practitioners, managers have more control at work and less depressive symptoms and emotional stability than employees in both measurements, even after 6 months.

In a study on older adults by Grebio et al (2017), following completion of the 8-week exercise programme, subjects in pilates showed significant improvements in global and specific cognitive domains. 

While in a separate study on students by Aladro-Gonzalvo et al (2012), Pilates was shown to reduce stress, anxiety, fatigue and improve mood, motivation and achievement. 

Photo by Austin Schmid

Pilates helps you sleep better

Having difficulty falling asleep?  Well, Pilates exercises might be able to help. 

In a 15-week clinical trial, Leopoldino et al (2013) found Pilates programme significantly improve sleep quality amongst sedentary volunteers.  Likewise, in another study by Ashrafinia et al (2014), Pilates exercises was also found to improve sleep quality in postpartum women over 8 week of Pilates programme.

Photo by Andalucía Andaluía

Pilates helps you sleep better

Having difficulty falling asleep? Well, Pilates exercises might be able to help. 

In a 15-week clinical trial, Leopoldino et al (2013) found Pilates programme significantly improve sleep quality amongst sedentary volunteers.  Likewise, in another study by Ashrafinia et al (2014), Pilates exercises was also found to improve sleep quality in postpartum women over 8 week of Pilates programme.

Photo by Andalucía Andaluía