8 Benefits of Pilates Exercise

By Nancy Alexander, PT, CSCS

You’ve heard me say in my Buff Bones® classes, “This is a classic Pilates exercise,” or, “This exercise has its foundation in Pilates.” Many of these same exercises I am referring to in class are also shared with my private clients. But what does that really mean and why should you care that it is a Pilates technique? Simply put, Pilates is one of the best body conditioning systems ever created and you can use these exercises to help you recover from injury or simply get stronger.

I want to share with you the 8 benefits of Pilates exercise as identified by the Pilates Foundation and then follow that up with some history, principles of movement, and exercise examples.

Pilates can help you:

1. Improve your posture, health, and overall fitness
2. Reach specific physical goals and challenge your athletic ability
3. Rehabilitate after injury, surgery, or illness
4. Return your body to movement
5. Expand your body awareness
6. Develop trust in your body’s abilities
7. Look better, feel better, live better
8. Live a happier, more fulfilling life

Source: https://www.pilatesfoundation.com/

Reading these benefits, I think you can see why I embrace this method of movement so much. We are synchronous.

Pilates is not a recent fitness craze. Pilates was created by Joseph and Clara Pilates who emigrated from Germany and opened a “Body Conditioning Gym” in New York City in the 1920s, according to the Pilates Foundation. Joseph Pilates had been a frail child with conditions such as asthma, rickets, and rheumatic fever. His determination to overcome these ailments are what led to his development of the technique known as Pilates. He also created what’s called a reformer, the Cadillac, that is still used in many Pilates Studios. You don’t need special equipment though. You can get a great Pilates workout by simply lying on a mat.

The first Pilates clients were ballet dancers looking for a way to improve their posture and control their movements. Dancers have been practicing Pilates ever since including Rebekah Rotstein, who created the Buff Bones® exercise program (of which I am a licensed instructor). She has a strong history in dance and Pilates so naturally this played a huge role for her when diagnosed with osteoporosis at the age of 28. She linked the benefits of core exercise to help build stronger bones, including our spine. For myself, as a physical therapist, it was easy to get behind the program she created.

You might be interested to know that rickets (noted above), is a disease in children in which the bones are soft and deformed and which is caused by a lack of vitamin D. Great minds like Pilates’ and Rotstein’s think alike.

Pilates has evolved over time, but the philosophy continues to incorporate basic principles including concentration and control, centering, and breathing.

Concentration and control represent the connection between your mind and body. If you have ever worked with me, this probably doesn’t surprise you. I may not always refer to these principles directly, but I teach them – constantly. When I ask you to move with intent, I am asking you to concentrate, build your body awareness and control your every movement. It is about purposeful movement, having your actions serve you in the best way possible.

Your center is your core and the philosophy of Pilates states that all movements originate in your core. Pilates sees the core as your powerhouse of your body providing strength and stability and protecting your spine. Core exercises train the muscles in the pelvis, lower back, hips, and abdomen to work in harmony. This leads to better balance and stability whether you’re participating in sports or in daily activities. Movements must be precise to be effective which is why form should be so important to you.

Breathing is an important principle and can help you perform an activity more effectively and safely. Whether I ask you to, “breath normally,” or, “exhale with exertion,” I am guiding you to breath properly which will help you perform the activity as intended.

Each principle has an important purpose. Here are some examples of classic Pilates exercises and their relationship to at least one of the principles above:

• Pelvic tilts – Concentration and control are evidenced here as you learn how to activate transverse abdominus (TA), a deep abdominal muscle. Often other muscles try to participate in this movement, but with practice you can learn to perform this the correct way. Breathing matters here, too. Remember to exhale with exertion and you’ll find you can perform this with an even stronger contraction. And this is just because of the correct breathing technique.
• Bridges – If you attend my Buff Bones® class, do you ever wonder why I start each bridge with a pelvic tilt? There are a couple of reasons. First, it fires TA before any other muscle. This is on purpose as this is deemed critical for good core control. The second reason is harmony. Harmony happens as you continue that motion into a bridge where you lift the buttock off the floor in one smooth motion. Then you lower down in one smooth motion finishing with the release of the pelvic tilt. Concentration, control, and centering are all in play here helping you become strategically stronger and decreasing your risk of injury.
• The Hundred – Performed for 100 beats, this does something special for the stomach activating deeper abdominal muscles like TA. Thought to be better than conventional gym exercises, Pilates exercises like this one help eliminate asymmetries in the abdominal muscles on either side of your torso. This is centering at its best.

If you are looking for a vigorous aerobic workout, look elsewhere. However, if you are looking for a low-impact workout that is effective at strengthening, lengthening, and toning your muscles through controlled, repetitive movements, I strongly recommend any program that features the Pilates technique.

Whether you are an older adult just starting to exercise, an elite athlete, or somewhere in between, the foundation of Pilates movement applies to you. The focus on building core strength, proper alignment, and nurturing the mind-body connection makes it appropriate for all. With thousands of possible exercises and modifications, Pilates can be tailored to your individual needs and capability. As it states in the benefits above, you can return your body to movement and live a happier, more fulfilling life with Pilates.