Pilates is a system of exercises using special apparatus, designed to improve physical strength, flexibility, and posture and enhance mental awareness. Pilates targets the "powerhouse" muscles, which include the glutes, hips, pelvic floor, and lower back. It puts emphasis on alignment, breathing, developing a strong core, and improving coordination and balance.
Types of Pilates.
Pilates is generally separated into two categories.
Mat-based Pilates – this is a series of exercises performed on the floor using gravity and your own body weight to provide resistance. The main aim is to condition the deeper, supporting muscles of your body to improve posture, balance and coordination.
Equipment-based Pilates - This includes specific equipment. Some forms of Pilates include weights (such as dumbbells) and other types of small equipment that offer resistance to the muscles.
Basic principles of Pilates.
They summarize the philosophy of the Pilates method and are essential to getting the most out of every exercise;
Concentration - Pay attention to starting position, slow and smooth movements as well as each part of the body. Stay focused and do not let yourself distracted.
Control - All exercises are done with control.
Centering - All movements start from centering – engaging core muscles (deep muscles such as diaphragm, pelvic floor muscles and their assistants). Centering helps to improve balance and posture.
Flow - Creating flow through the use of appropriate transitions.
Precision - Precision is essential to correct Pilates. The focus is on doing one precise and perfect movement.
Breathing - Breathing is important in the Pilates method. Oxygen inhalation refreshes brain and body. Deep breaths clear the lungs, relaxes and gives a better focus.
The Benefits of Pilates.
The health benefits of Pilates include:
️ Improved strength
️ Body awareness
️ A stronger core
️ Body control
️ Better posture
️ Efficient movement through activities of daily living
️ Result in decreased joint pain.
Pilates helps in enhancing muscular control of your back and limbs; balancing muscular strength on both sides of your body; improving stabilization of your spine and physical coordination and balance.
It also provides prevention of injuries related to muscle imbalances and musculoskeletal injuries.
In addition to these; it also helps to improve the mental health by improving concentration and managing the stress and relaxing.
One benefit of Pilates that’s often overlooked is the improvement in pulmonary functions.
Studies have also indicated that Pilates improves respiratory endurance, lung volumes and, inspiratory and expiratory flow rates.
Pilates exercises can also be modified to suit an individual's needs. From athletes to dancers and even seniors to women rebounding from pregnancy and those in physical rehabilitation, the Pilates technique can be made accessible to almost anyone.
Pilates for the weight loss.
Practicing Pilates can be beneficial for your health and help you maintain a healthy weight. The researchers found that practicing Pilates for eight weeks was effective for:
️ weight loss
️ lowering BMI
️ Toning the waist
️ Decreasing abdomen and hip circumference.
Combining Pilates with a healthy diet and other forms of exercise is very effective to weight loss.Pilates is beneficial in curing arthritis, urinary incontinence, respiratory conditions, joint injuries, back pain.
Pilates and general precautions.
Although Pilates is a low-impact form of exercise, certain people should seek medical advice before embarking on a new program, including:
People who have recently had surgery.
Pregnant women.
People aged 40 years or more.
People with a pre-existing medical condition such as heart disease.
People with pre-existing musculoskeletal injuries or disorders.
Anyone who has not exercised for a long time.
People who are very overweight or obese.
Physical Therapy Management.
The Pilates method is commonly used by physiotherapists for various reasons such us; injury recovery, fall prevention, muscle imbalances, posture correction, general strengthening, and much more.
Pilates sessions have helped to reduce lower back pain. Pilates sessions have helped to reduce lower back pain, obesity, body composition parameters and flexibility at sedentary obese women.
References:
https://www.healthline.com/health/fitness-exercise/pilates-for-weight-loss
https://www.webmd.com/fitness-exercise/features/the-benefits-of-pilates
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/pilates-and-yoga-health-benefits
Laksheen Pathirana.
Comments