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.
Pilates improves awareness of spinal and pelvic alignment, promoting correct posture and efficient movement in everyday activities
Pilates trains scapular control and shoulder joint stability, essential for pushing, pulling, and reaching overhead with ease and safety.
Controlled movements enhance hip mobility and glute activation, improving functional strength for movements such as squatting, climbing stairs, and lifting objects.
Twisting and stabilising exercises strengthen the obliques and deep stabilisers, supporting functional movements like turning, reaching, or carrying things asymmetrically.
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.
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.
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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.
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.
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.
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.
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