BENEFITS OF PILATES

PHYSICAL

EMOTIONAL & MENTAL

Develops core strength & stability, reducing back-pain
Improves posture and body alignment
Improves flexibility
Increases mobility
Develops muscular strength
Boosts balance and coordination
Improves muscular control
Injury prevention & rehabilitation
Boosts athletic performance
Increases efficiency, control, and precision in movement
An effective system to complement other training methods and disciplines.

EMOTIONAL & MENTAL

Encourages mindfulness and present-moment awareness
Enhances focus
Develops body awareness
Taps into the nervous system and can reduce stress promote emotional stability
Improves Mental Clarity
Enhance mood and a sense of well-being
Boost self-esteem and confidence
Develops a stronger connection between mind and body.
Promotes mind-body-spirit connection

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FUNCTIONAL BENEFITS OF PILATES

CORE STABILITY & SPINAL SUPPORT

Pilates is centred around the 'powerhouse' - the deep core muscles. Strengthening these has proven to provide postural support, reducing strain on the back during daily activities such as walking, running, bending, lifting, or sitting.

POSTURAL ALIGNMENT

Pilates improves awareness of spinal and pelvic alignment, promoting correct posture and efficient movement in everyday activities

SHOULDER STABILITY & MOBILTY

Pilates trains scapular control and shoulder joint stability, essential for pushing, pulling, and reaching overhead with ease and safety.

HIP HINGE & LOWER BODY STRENGTH

Controlled movements enhance hip mobility and glute activation, improving functional strength for movements such as squatting, climbing stairs, and lifting objects.

ROTATION & ANTI-ROTATION

Twisting and stabilising exercises strengthen the obliques and deep stabilisers, supporting functional movements like turning, reaching, or carrying things asymmetrically.

BREATHING EFFICIENCY

The integration of breath with movement enhances oxygen flow, supports core engagement, and reduces tension - valuable for both athletic performance and connecting with your parasympathetic system to manage your everyday emotions and stresses encountered in daily life.

BALANCE & COORDINATION

Pilates challenges your neuromuscular control, improving proprioception (awareness of your body in space) and helping prevent falls or injuries, which is especially important as we age.

WHAT DOES THE RESEARCH SAY?

Pilates can be an effective intervention for people living with chronic low back pain.

Franks J, Thwaites C, Morris ME. Pilates to Improve Core Muscle Activation in Chronic Low Back Pain: A Systematic Review. Healthcare (Basel). 2023 May 12;11(10):1404. doi: 10.3390/healthcare11101404. PMID: 37239690; PMCID: PMC10218154.

Pilates decreases the risk of falls in older adults.

Fernández-Rodríguez R, Álvarez-Bueno C, Ferri-Morales A, Torres-Costoso A, Pozuelo-Carrascosa DP, Martínez-Vizcaíno V. Pilates improves physical performance and decreases risk of falls in older adults: a systematic review and meta-analysis. Physiotherapy. 2021 Sep;112:163-177. doi: 10.1016/j.physio.2021.05.008. Epub 2021 Jun 7. PMID: 34332493.

Pilates promotes the development of flexibility, strength, and endurance

Campos RR, Dias JM, Pereira LM, Obara K, Barreto MS, Silva MF, Mazuquin BF, Christofaro DG, Fernandes RA, Iversen MD, Cardoso JR. Effect of the Pilates method on physical conditioning of healthy subjects: a systematic review and meta-analysis. J Sports Med Phys Fitness. 2016 Jul-Aug;56(7-8):864-73. Epub 2015 May 25. PMID: 26004043.

Positive effects of combined breathing and Pilates exercise on HRV, pulmonary function and body comp

Adıgüzel S, Aras D, Gülü M, Aldhahi MI, Alqahtani AS, Al-Mhanna SB. Comparative effectiveness of 10-week equipment-based pilates and diaphragmatic breathing exercise on heart rate variability and pulmonary function in young adult healthy women with normal BMI - a quasi-experimental study. BMC Sports Sci Med Rehabil. 2023 Jul 11;15(1):82. doi: 10.1186/s13102-023-00693-5. PMID: 37434197; PMCID: PMC10337178.

Pilates Reformer exercises increase HDL and insulin-lowering effects.

Yilmaz A, Ozen M, Nar R, Turkdogan HE. The Effect of Equipment-Based Pilates (Reformer) Exercises on Body Composition, Some Physical Parameters, and Body Blood Parameters of Medical Interns. Cureus. 2022 Apr 12;14(4):e24078. doi: 10.7759/cureus.24078. PMID: 35573507; PMCID: PMC9098105.

BENEFITS OF PILATES

PHYSICAL

EMOTIONAL & MENTAL

EMOTIONAL & MENTAL

EMOTIONAL & MENTAL

EMOTIONAL & MENTAL

EMOTIONAL & MENTAL

FUNCTIONAL BENEFITS OF PILATES

WHAT DOES THE RESEARCH SAY?

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