First introduced by athlete and trained nurse Joseph Pilates during World War I, Pilates is a workout regimen that uses a range of muscle contractions to help develop a flexible, toned body. Pilates can enhance physical fitness for almost anyone, but it works particularly well for certain groups of people.
Post-Pregnancy Women
Many women who have just gone through pregnancy and childbirth suffer from weak muscles and excess fatty tissue in the abdominal area. Pilates workouts target the abdominal area, including all of the major abdominal muscles that surround and support your uterus. Overall Pilates workouts can build muscle and aid in helping you return to your prepregnancy figure, but for the most effective belly-flattening results, you should focus on specific moves, such as the crisscross and the double-leg stretch, that really work key abdominal muscles like the obliques and the transverse abdominus, says Denise Austin in her book "Pilates for Every Body."
Athletes Seeking Flexibility
From competitive cheerleaders and ballet dancers to gymnasts and kick boxers, many athletes depend upon a flexible body to allow them to execute difficult or strenuous moves, and Pilates can play a role in helping these athletes succeed. By working the muscles in the abdomen and lower back, called your powerhouse in Pilates circles, Pilates workouts build the strong core essential in increasing overall strength, muscle control and agility, says Eliza Gaynor Minden, author of "The Ballet Companion." The result is more power, better balance and increased range of motion for athletes of all experience levels.
People with Back Problems
Joseph Pilates originally designed his Pilates program for rehabilitating bedridden soldiers, and many of these same Pilates moves provide effective muscle conditioning for people with back pain or other back problems, says Andra Fischgrund Stanton, coauthor of "Pilates for Fragile Backs." Pilates workouts involve gentle, slow movements that typically don't put stress on your back. Similarly, Pilates causes little strain on muscle tissues, especially those moves that stretch and strengthen the spine. Always talk to your doctor before starting Pilates or any other workout regimen if you suffer from chronic back problems or have recently had back surgery.
People Seeking a Whole-Body Workout
Because Pilates tones and stretches the muscles throughout your body, a Pilates-focused workout regimen can play an essential role in helping you keep your entire body physically fit throughout life. Pilates workout moves target the core muscles, but they also stretch and tone other muscles in your body, including those in your thighs, calves, rear, arms and neck. As these muscles contract and lengthen during your Pilates workout, they become longer and leaner, ultimately leading to a stronger, more conditioned body without the bulky muscles common with body builders. Maximize your whole-body workout by combining Pilates with some form of cardiovascular exercise, such as walking, jogging or swimming, to burn fat and increase your heart and lung strength, recommends Austin.
References
- "Pilates for Every Body"; Denise Austin; 2002
- "The Ballet Companion"; Eliza Gaynor Minden; 2005
- "Pilates for Fragile Backs"; Andra Fischgrund Stanton and Ruth Hiatt-Coblentz; 2006
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