Benefits of Pilates

Pilates is the name of a physical fitness system developed in the early 20th century by a gymnast, Joseph Pilates. This fitness system was first proposed by Joseph Pilates to improve the rehabilitation program for individuals who served in the armed forces during the first world war. According to Joseph Pilates, an individual's physical and mental health are interrelated and therefore, Pilates exercise focuses on controlling the muscles with the mind. Today, it has become one of the most widely used physical fitness system.

Basic Principles of Pilates

There are certain basic principles on which the entire Pilates fitness system is based on. The core principles of this technique are proper postural alignment of the skeletal structure, breathing, centering, concentration, control, precision and flow of movements. It gives more focus on strengthening the muscles of the abdomen, back, hip and buttock, i.e. the muscles in the center of the body. These muscles are usually referred as 'core muscles' in Pilates.

Equipment Used in Pilates

Originally, Pilates exercises required only the use of padded mats. But later on, several other apparatus or exercise equipment were developed by Pilates. Today, the most commonly used pieces of apparatus for performing these exercises are the reformer, cadillac or trapeze table, the Wundu chair, ladder barrel, spine corrector, armchair, pedi-pole and foot corrector. Apart from these equipment, nowadays, props like magic circle, foam rollers, large and small exercise balls, resistance bands and rotating disks are also used in Pilates.

Pilates Advantages

It can have several benefits for physical and mental well-being. By focusing more on the core muscles (muscles of the abdomen, lower back, hips and buttock), the exercises help to build a strong core or center. It helps to build a long and slender, but strong body with healthy muscle toning. Unlike conventional exercises, it does not concentrate on building bulky muscles that are prone to injuries. Instead, it aims at increasing elasticity of the muscles and mobility of the joints. This is the reason why it can make the body less susceptible to common injuries, including sports injuries.

By stressing on proper alignment, it tries to create an awareness about the importance of the correct postural alignment of the spine and the skeletal system. In Pilates, as has been mentioned already, more importance is given on the core muscles, and this in turn, helps to keep the body balanced and improve the stabilization of the spine. The result is a more flexible and stronger spine.

It gives importance on both body and mind. The technique highlights the importance of proper breathing while exercising, which can benefit both the body and mind. Joseph Pilates actually believed that proper breathing is important for improving blood circulation, so that every body cells get a sufficient amount of oxygen to work properly, and also the wastes can be eliminated effectively from the body. In general, it tries to combine the benefits of both yoga and resistance training exercises. Joseph Pilates actually tried to include the elements of various exercise forms or techniques from around the world, so as to strengthen both the body and the mind.

It can be more significant for the elderly, as diseases like arthritis, rheumatism are more common among them. As Pilates aims at improving the flexibility of the muscles and joints, it can immensely help the elderly to improve their range of motion. They can find this exercise technique especially beneficial for stiff and painful joints. However, older adults need to be very careful while exercising, and they should always follow their physicians' recommendation in this regard.

To sum up, it aids in the improvement of physical balance and coordination, prevention of muscle and skeletal injury, correction of postural alignment, boost in energy, improvement of stamina and blood circulation, quick recovery from injury, relief in back pain and joint stress, and general awareness about the body. However, one need to practice the exercises correctly. But it should be kept in mind that all the exercises may not be safe for all individuals. Therefore, it is advisable to talk to a physician or an expert Pilates trainer before practicing the exercises.