Pilates is an exercise system that emphasizes precise, controlled movements of your limbs in coordination with the muscles of your abdomen. It is meant to strengthen your torso and abdominal core, improve your posture and reduce your risks for certain injuries. Pilates provides a number of potential benefits, but you will need to take certain precautions before beginning a Pilates program.
Pilates Basics
The Pilates system was created by Joseph Pilates in the early 1900s, according to the Nemours Foundation's TeensHealth. Pilates believed that exercise has both mental and physical components, and he designed his program with an emphasis on concentrated, flowing movements rather than the unfocused repetitions that commonly occur in other forms of exercise. Some Pilates exercises require the use of machines or devices that help you perform certain movements or motions. However, many modern Pilates programs focus on exercises that you can perform on a mat without any additional equipment.
Pilates Exercises
Pilates exercises share certain features with calisthenic activities such as push-ups and sit-ups, according to the Mayo Clinic. During a typical routine, you perform a series of repeated motions that require you to simultaneously use your hips, thighs, abdominals and lower back. Each movement is coordinated with your breathing, and you need to consciously follow the actions of your body and pay attention to your muscles as they work. Depending on your personal preferences, you can perform Pilates exercises either slowly or at an increased pace that accelerates your heart rate. Most Pilates routines contain between 25 and 50 different exercises.
Pilates Benefits
Despite the general perception that Pilates is meant for serious athletes or dancers, beginners can also benefit from the added strength and control gained through Pilates exercises, the Mayo Clinic reports. If you perform Pilates exercises regularly, potential health gains include prevention or relief of back pain and improvements to your balance, flexibility and the general way you carry your body. You can also improve the stability of your core, which includes your abdominal muscles, lower back, upper thighs and buttocks.
Core Exercise Benefits
The Mayo Clinic lists a number of additional benefits associated with core exercises, such as those used in Pilates. First, you can perform these exercises at home without any specialized equipment. Having core muscle strength also gives you the ability to improve your performance in other sports and physical activities, as well as during everyday chores and tasks. In addition, you can practice core exercises in short sessions that allow you to focus closely on specific aspects of your exercise technique. Also, improving your core strength gives you an added dimension in reaching your overall fitness goals, which typically also include aerobic and muscular fitness.
Considerations
While properly performed Pilates is not typically dangerous, you can injure yourself if you receive inadequate or improper instruction or have certain health problems, the Nemours Foundation notes. Ask your doctor if Pilates is appropriate for you, especially if you are 40 or older, don't exercise regularly or have known medical issues. Also, seek out a qualified Pilates instructor who has completed a sanctioned, rigorous training program.
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