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It has clear connections with the physical culture of the late nineteenth century, such as the use of special apparatuses , and claims that the exercises could cure ill health. It is also related to the tradition of "corrective exercise" or "medical gymnastics" as typified by Pehr Henrik Ling.

Pilates accompanied his method with a variety of equipment, which he called "apparatus". Each apparatus was designed to help accelerate the process of stretching , strengthening , body alignment and increased core strength started by mat work. The best-known and most popular apparatus today, the Reformer, was originally called the Universal Reformer, aptly named for "universally reforming the body".

Eventually Pilates designed other apparatus, including the Cadillac, Wunda Chair, High "Electric" Chair, Spine Corrector, Ladder Barrel and Pedi-Pole.

He published two books related to his training method: Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education and Return to Life Through Contrology A systematic review of Pilates in examined its literature to form a consensus description of it, and found it could be described as "a mind-body exercise that requires core stability, strength, and flexibility, and attention to muscle control, posture, and breathing".

According to The New York Times, pilates "can be tailored to a spectrum of fitness goals, ages and abilities". There are various elements that contribute to distinguishing Pilates from other forms of resistance training.

For example, Pilates places a heavy emphasis on breathwork and creating a mind-body connection. Joseph Pilates even states "Above all, learn how to breathe correctly. In his book Return to Life through Contrology , [3] Joseph Pilates presented his method as the art of controlled movements, which should look and feel like a workout not a therapy when properly done.

If practiced consistently, Pilates improves flexibility, builds strength, and develops control and endurance in the entire body.

The core, consisting of the muscles of the abdomen, low back and hips, is often called the "powerhouse" and is thought to be the key to a person's stability. Their intensity can be increased as the body adapts itself to the exercises.

A number of versions of Pilates are taught today; most are based on up to nine principles. In the Australian Government's Department of Health published a meta study which reviewed the existing literature on 17 alternative therapies, including Pilates, to determine whether any were suitable for being covered by health insurance.

The review found that due to the small number and methodologically limited nature of the existing studies, the effectiveness of Pilates was uncertain. For the treatment of lower back pain, low-quality evidence suggests that while Pilates is better than doing nothing, it is no more effective than other forms of physical exercise.

From the limited data available, it would seem from the statistically and clinically significant findings that Pilates has demonstrated efficacy as a tool for the rehabilitation of a wide range of conditions. Pilates is continuously evolving through the use of modern equipment, but the core of the technique is tied to the movement patterns designed by Joseph Pilates.

The participant then lifts their head and chest while pulling back the straps down toward their hips to slide forward with the moving platform and repeating a few times. The straps can be heavier or lighter depending on the resistance that is controlled by the springs.

With mat Pilates, people sit or lie with their body weight as the main resistance, using gravity to stabilize their core. They then curl back up into the starting position as they exhale, repeating this process multiple times. Accessories such as resistance circle rings or resistance bands may be used in both mat and reformer Pilates.

Modern yoga , like Pilates, is a mind-and-body discipline, though yoga classes are more likely to address spiritual aspects explicitly. Both yoga and Pilates incorporate elements of stretching and breathing.

When practicing yoga, individuals hold certain poses for longer periods of time and flow into others; when practicing Pilates, individuals move their arms or legs while in certain positions. With Pilates, breath is used to power the muscles with more energy.

Most pilates exercises start from laying down, whereas most yoga poses start from standing up. Some poses are similar in the two disciplines; for example, open leg balance closely resembles Navasana boat pose ; roll over is similar to Halasana plough pose ; and swan and push-up are essentially identical to Bhujangasana cobra pose and Chaturanga Dandasana low plank pose.

Both disciplines develop strength, flexibility and fitness. Pilates, however, emphasises core strength where yoga emphasizes flexibility. Pilates is not professionally regulated. In October "Pilates" was ruled a generic term by a U.

federal court, making it free for unrestricted use. As a result of the court ruling, the Pilates Method Alliance was formed as a professional association for the Pilates community. Its purpose is to provide an international organization to connect teachers, teacher trainers, studios, and facilities dedicated to preserving and enhancing the legacy of Joseph H.

Pilates and his exercise method by establishing standards, encouraging unity, and promoting professionalism. It helps with joint stability and balance, and strengthens the abdominals, glutes and hamstrings. These support the spine and lengthen the hip flexors, which increase flexibility and improve posture.

A close movement to the long stretch is the spine stretch forward on the mat. To do this, sit on your bottom on your mat.

Open your legs the width of your shoulders. Pull your naval in toward the spine, and reach the arms out in front of you. Be sure to keep your shoulders back to maintain a straight spine. Then reach forward without moving your legs, and round your spine forward with your head coming in alignment with your outstretched arms.

Repeat this 10 times. Breathe in as you come back to center, and breathe out as you reach forward into the spine stretch.

This exercise works the back of the body while opening up the chest and shoulders and improving posture. Return the arms forward and repeat. Go onto your mat on your knees, opening them as wide as the hips. Hold the weights down at your sides, and turn the palms toward the back of the room.

Pull your naval in toward your spine, and press the weights and arms toward the back of the room. Make sure your chin does not jut forward and that your shoulders do not round up.

Exhale as you press back, and inhale as you come to the starting position. Side overs work the obliques , which are important for a well-rounded, strong core.

To start, sit sideways on the short box on top of the reformer with all of the springs hooked on to keep the carriage stable. Hands are clasped behind the head creating one long diagonal line from head to toe. From there, laterally flex the spine lowering the torso towards the floor and returning to the start position on the diagonal.

To recruit similar muscles, I recommend performing a side crunch on the mat. This movement will work the obliques and recruits both the upper body and lower body.

Lying on your mat, knees bent and feet on the mat as wide as your hips, place your hands behind your head. Tilt your pelvis and engage your low abs as you bring your right knee up to a table-top position.

Then curl your head and neck up and crunch your right elbow toward your right knee. Lie your head back down toward the ground as you extend the right leg, keeping your low back pressed into the ground. Repeat this 10 times, and then switch to the left side. This exercise not only works the core, but the entire hip joint.

Next, separate the legs and continue to complete the circle ending in the starting position. Lying on your back, pull your naval in toward your spine. Reach the right leg up toward the ceiling. Lower the leg down to 45 degrees. Then open the leg as wide as your right shoulder to draw a circle open, around, and then back up to the starting position.

Repeat this 10 times and then reverse the exercise. Then perform on the left leg.

Research has suggested that Pilates can help reduce menstrual pain 17 , 18 , Flexibility is the amount of passive stretch in a muscle. Mobility is the range of motion at a joint. Good mobility requires flexibility but also strength.

You need a balance of strength and flexibility to optimize mobility. A Pilates practice keeps moving with smooth transitions between precise and slow, controlled movements.

Instead of stretching after a strengthening exercise, most Pilates exercises are a combination of the two, which improves strength, flexibility, and mobility 20 , 21 , 22 , Pilates improves balance and gait not only through core strengthening but because of its focus on alignment and whole body exercises 21 , 22 , Research shows that Pilates helps boost immune system functioning, especially in older adults 24 , 25 , But while much research has been done on older adults, these findings suggest all ages could experience a boost to immunity through Pilates, mainly because of improved circulation.

Along with improved circulation comes improved immune system function. A good immune system is a function of properly flowing blood and lymph — both of which are boosted by Pilates 27 , Several markers were assessed, such as new neuron development, blood flow to the brain, increased neurotransmitters, and longevity of neurons responsible for learning, memory, and executive thinking 29 , 30 , Along with improved cognition, one study found Pilates was effective for improving motivation in a student population Another study explored the type of motivation that drives those who practice Pilates, and found that Pilates practitioners are more driven by intrinsic motivation rather than external validation Pilates can make a romp in the sack more enjoyable for more than one reason First, it builds endurance, strength, mobility, and flexibility that can enhance your bedroom adventures by allowing you to get into and hold positions longer.

But also, Pilates is an effective tool for improving pelvic floor strength and function, and a strong pelvic floor correlates with increased sexual pleasure 34 , This, in turn, enables you to react quicker and prevent injury.

Research performed on athletes in multiple sports demonstrates improved speed, gains in muscle mass and trunk strength, a more stable core, improved vertical jump, and better flexibility when kicking 36 , 37 , 38 , 39 , 40 , 41 , The current lifestyle of more sitting and less moving is detrimental to our health and our bone density.

Strong bone density prevents osteoporosis and osteoarthritis and can affect people of any age. Studies have shown Pilates to be effective in increasing quality of life, relieving pain, and increasing bone density.

Exercise of any sort offers that magical elixir of endorphins. But studies that specifically explored the mood-boosting benefits of Pilates have found that subjects experienced a reduction in anxiety, fatigue, and depressive symptoms, and a release of negative thought patterns 45 , Studies suggest that Pilates can lead to better sleep, especially in people under the age of 40 46 , 47 , One study found that postpartum women benefit from better sleep when adding Pilates into their weekly routine Finding a sense of play can enhance your physical health in several ways Pilates is a whole body exercise that has numerous benefits, from injury prevention to improved flexibility to a better sex life.

The Pilates reformer, after mat exercises, is the most popular and used piece of Pilates equipment. The reformer is an adaptable machine full of variety that is perfect for beginners, challenging for the avid fitness enthusiast, and suitable for those recovering from an injury.

The reformer can build muscular endurance efficiently in a non-weight bearing manner, making it more comfortable for the joints. A study concluded that Pilates equipment has an edge over mat exercises in regards to injury rehabilitation 8.

Pilates is best known for its mat exercises and the reformer machine. There are a variety of reformer exercises suitable for beginners to advanced fitness professionals, and reformer work may be better for rehabilitating and preventing injuries.

Modified Pilates supports the ever-changing body throughout pregnancy. It alleviates the pressure from a growing baby with its target on the muscles of the butt, core, and pelvic floor. Specific prenatal Pilates exercises can aid with managing diastasis recti the separation of the abdominals, which is common in pregnancy and its recovery postpartum.

Prenatal Pilates, through its focus on the breath, body awareness, and strengthening benefits, can prepare you mentally and physically for labor and birth. Prenatal Pilates is beneficial throughout pregnancy in preparation for labor and delivery, and as a rehabilitative method for diastasis recti postpartum.

Pilates can change your shape through toning and its emphasis on alignment and improving posture. Losing weight involves quality sleep, decreased stress, and most importantly, creating a caloric deficit.

Pilates supports weight loss goals through the mind-body connection. By aiding in the regulation of the nervous system to decrease stress levels, increasing body awareness, and increasing motivation, you will be prepared for other cardio-based activities. Pilates has tremendous benefits and is suitable for everyone regardless of fitness level, age, size, or any other factor.

Incorporating a Pilates practice into your training regimen can greatly support and enhance any endeavor you take on. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Fibromyalgia is a condition that can consist of pain and tenderness in the body. Pilates has also been shown to be a safe, effective treatment. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.

Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level.

But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. A Quiz for Teens Are You a Workaholic?

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