If you have been searching for a workout routine in Torrance that can offer you a balance of pain and aches, Pilates might be the solution. While Joseph Pilates created this form of exercise in the 20th century, it continues to grow in popularity. One reason is that you can customize it to fit your needs and its health benefits, irrespective of gender, health conditions, fitness level, or age. It is also simple and cost-effective to participate in. Please continue reading this article to learn more about Pilates, its health benefits, and other facets that make it worth pursuing.
Defining Pilates
Pilates involves repetitive exercises performed on equipment like a yoga mat to promote flexibility, stability, and strength. The exercises develop your body via muscular efforts that originate from your core. The practice cultivates the body’s awareness to support daily movements that are graceful and efficient. Consequently, the technique has been widespread among dancers but appeals to many people.
Previously known as “contrology,” Joseph Pilates created Pilates in the 20th century. The exercise integrates breath and movement to work the deeper and smaller stabilizing body muscles as your prime movers. It aligns the whole body’s overall structure and supports the joints.
Various Forms of Pilates
Typically, Pilates is classified into two categories, namely:
- Exercises that use apparatus (special equipment).
- Exercises that use a mat.
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Pilate Workout Equipment
Pilate workout equipment comes in different sizes. You can use it at home or in the studio.
Apparatus (Large Equipment)
The reformer is the most popular piece of resistance equipment in a studio. Other forms of equipment include the following:
- A tower — Attached to the reformer.
- A trap table (Cadillac) is used in private sessions in a studio since it needs loads of instructions.
- Ladder barrel.
- Pilates chair.
Small Equipment
Generally, smaller pieces of Pilates equipment used during mat work to develop balance and boost resistance include the following:
- Dumbbells.
- Foam roller.
- Therapy ball.
- Pilates ring.
- Resistance bands.
- Tennis ball.
- Exercise balls.
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Mat Work
A person can take their Pilates mat class online at home or in a studio.
While you can use a yoga mat to exercise, a Pilates mat differs from a yoga mat. A yoga mat is thinner and stickier. On the other hand, a Pilates mat is larger, denser, and thicker and has a slicker surface.
Principles of Pilates
Pilates has six (6) principles that summarize its philosophy and are essential to maximizing the exercise. They include the following:
- Concentration — When you focus on all exercises, you will yield maximum results from every movement.
- Centering — It involves bringing awareness to your body’s center, the part between your pubic bone and lower ribs.
- Control — Muscular control requires conscious, intentional movements accentuated in all Pilates exercises.
- Precision — Continued awareness ensures all movements are precise. It means correctly placing all body parts and paying attention to core engagement and proper alignment.
- Flow — Since the practice is not tailored to be rigid, grace, ease, and fluidity are applied to all movements. The energy of exercises from the central “powerhouse” connects all body parts to move in single fluid motions. For instance, a reformer indicates the flow perfectly since it works best when you perform movements with fluidity and precision.
- Breath — This technique emphasizes the use of the lungs to pump the air in and out of your lungs. Breath is fundamental, and many Pilates exercises synchronize with the breath.
Health Advantages of Pilates on Your Body
There are several benefits to incorporating Pilates into your everyday workout routine, including:
Pilates and Weight Loss
Pilates is a low-impact exercise that can assist you in maintaining a healthy weight.
In 2017, Ummuhan B. Aslan and Raziye Savkin conducted research on 37 overweight women aged between 30 and 50. The scientists discovered that performing Pilates for eight (8) weeks effectively toned the subject’s waist and reduced BMI, weight loss, and hip circumference.
In 2015, M. Bergamin and S. Gobbo et al. conducted a study on postmenopausal women aged between 59 and 66. The scientists discovered that engaging in Pilates did not change body composition. However, the participants increased their lower limb, upper limb, and abdominal strength. The researchers suspected that the body composition did not change because the participants did not alter their diets.
The calories you burn in Pilates depend on your weight, the class's challenge, and if you are performing on a reformer or mat. For instance, if you weigh 150 pounds, a single fifty-minute Pilates mat class at a beginner level can burn about 175 calories. On the other hand, an advanced fifty-minute class can burn 254 calories.
Try cardio exercises like running, cycling, or walking alongside Pilate to lose weight. Eating a healthy diet with whole grains, lean protein, vegetables, and fruits would also be wise.
Pilates Eases Menstrual Pain
Inflammation is one of the underlying causes of pain in the uterus or lower abdomen. Inflammation causes the womb to release high levels of chemicals known as prostaglandins, which result in intense uterine contractions and pain. Pilates reduces the prostaglandin level, reducing inflammation and mellowing out the cramps.
Generally, exercise relaxes muscle tension and boosts blood circulation. With Pilates exercises, you can target pelvic and lower belly areas for painless blood flow.
Pilates classes can also come in handy if you are struggling with the following:
- Low back pain.
- Irritability and mood swings.
- Digestive changes and bloating.
- Premenstrual Syndrome (PMS).
Builds Your Body’s Awareness
Body awareness means knowing your body and recognizing and identifying body movements and processes. It promotes deep knowledge of your body, allowing you to identify and improve your abilities.
As previously mentioned, Pilates uses six principles that strengthen your spine and improve your posture, balance, and coordination. Additionally, the technique is based on the Contrology concept that requires the integration of the mind and body to exercise,
- Focusing on precision and control for the right practice of activities,
- Avoiding compensatory movements.
- Improving body awareness, and
- Boosting self-confidence.
During physical activities, most do not know their limits and end up exceeding them and injuring themselves. Body awareness reduces the possibility of injuring yourself because you know what occurs with every body part when performing different movements.
Improves Your Posture
Good posture neither means standing upright nor sitting straight. It involves the capability to move in various positions seamlessly. The key to good posture is strengthening your muscles to be upright against different forces.
Pilates activates the core muscles in the powerhouse (pelvic floor, back, and abdominals), enabling you to relax the neck and shoulders, ease pressure on the feet, legs, and hips, and improve your posture.
Posture goes beyond changing your appearance; improving your posture comes with various health benefits, including:
- Better breathing abilities — Rounder shoulders, forward head, and slouching postures can prevent you from breathing deeply by tightening muscles around your chest, affecting your capability to breathe optimally.
- Relieves neck and back pain — While enhancing your posture might not alleviate your neck and back pain’s root cause, if there is a root cause, poor posture can cause back pain. Your spinal joints, discs, and muscle tissue might develop stress and pressure when you hunch forward or slouch. By having an improved posture, the muscles around your spine are distributed in a manner that allows you to use your muscles appropriately.
- Supports digestion — Improved posture ensures your internal organs are well aligned and lowers compression on the intestines, liver, and stomach. Therefore, it reduces the likelihood of experiencing digestive stress.
- Improves confidence — When people stand upright, they feel and look more poised and confident.
- Boost circulation —Stretching your chest and abdominal muscles boosts your lung functionality, posture, and blood circulation.
- Improves range of motion and mobility —Your posture is related to mobility; you will have a greater range of motion in your joints when you maintain your posture.
Increases Your Core’s Strength
First of all, your core does not only include the rectus abdominis muscles (muscles that vertically run along your abdomen’s front) or obliques (muscles along your sides). It also includes the transverse abdominis (deep stabilizing muscles), pelvic floor, hips, and lower back.
It is essential to build strength in these muscles since it:
- Keeps the body stable and balanced.
- Allows you to maintain proper posture.
- Keeps the spine safe and stable.
- Assist you in moving in a more efficient and controlled manner.
Moreover, a robust core can aid you in preventing back pain, which is fundamental while working out and in your daily routine. It also reduces pelvic floor dysfunction and is where movements derive, hence its name, “the powerhouse.”
Pilates Can Improve Your Sex Life
Engaging in Pilates could improve your sex life for many reasons.
First, it builds mobility, flexibility, strength, and endurance that can enhance your bedroom adventures by permitting you to participate in and hold different positions longer.
Second, the technique is effective in improving pelvic floor function and strength. It could mean a tighter “grip” and a more intense sensation for all partners.
Third, better concentration and brain training offered in Pilates can help you regulate your body using the mind and control various bodily activities like organisms.
Improves Balance
Another benefit of Pilates is improved balance. All Pilates practices are tailored to target core muscles and improve their control and strength. The technique enhances gait and balance through core strengthening and focusing on whole-body exercises and alignment. The activities involve lengthening and stretching your muscles, which could improve your mobility and lower the risk of muscle imbalances, falls, and injuries.
Balance is essential irrespective of the performer’s age and paramount for daily activities involving coordination like walking or nonlinear movements like twisting and reaching out for something.
Pilates Boosts Immunity
When thinking about immunity, many people consider their lifestyle choices and nutrition. It is common knowledge that eating a balanced diet and avoiding poor lifestyle choices like smoking and excessive alcohol contribute to a lower immune system. Nevertheless, it is less well-known that exercise contributes to improved immunity.
Here is how Pilates has positive effects on immunity:
- Lymphatic drainage — All body cells produce waste, and lymphatic fluid carries the waste to the lymph nodes, which expels it from the body. Lymph fluid moves around your body through intestinal fluid movement, muscle movement, and breathing. Pilates is significant in moving fluid because the technique activates joints and muscles.
- Stress reduction and decreased inflammation — Engaging in Pilates reduces stress because the mind-body connection is an element of this practice. When you lower stress, you reduce inflammation in your body. It will boost your immunity and reduce the risk of falling ill.
- Nasal breathing will improve your immunity and your body’s ability to fight infections — Breathing is one of the principles of Pilates, and nasal breathing enhances immunity and fights infections. Your nose is a filter that stops pathogens from entering your body as it humidifies and warms the air you inhale. Additionally, deep nasal breathing distributes increased loads of optimally-oxygenized air to your body.
Improves Your Quality of Sleep
Sitting at your desk or in your car all day tightens your body, making sleeping challenging. Engaging in Pilates moves like rolling and stretching can strengthen different body parts, open up joints, stretch your muscles, and boost circulation. Therefore, it improves your quality of sleep and sleep duration.
Contact a Skilled Physiotherapist Near Me
There are numerous health benefits to engaging in Pilates. The technique aims to improve your body’s appearance and make you feel and function better. Pilates targets the deep core abdominal muscles to achieve an aligned posture and spinal cord stability. It is also a wellness exercise that can relieve back pain and blood circulation challenges, reduce stress, improve your sex life, and improve your sleep. However, you can only achieve these benefits if a competent physiotherapist gives you the proper instructions. Knowledge is learned, not just followed.
Trinity Acupuncture, a Torrance-experienced Pilates practice, can work with you to ensure you receive the best from the exercises. We can work with you to understand your needs, develop a class schedule, and identify exercises to help you realize your health objectives and benefits. Please contact us at 310-371-1777 for more information.
