Pilates is just stretching right? Think again! Pilates is a movement method first developed in Germany by Joseph Pilates in the 1920’s that was originally utilised during World War I (before fresh grip socks and new activewear were a thing). The method is designed to work the mind and muscles in harmony to improve body awareness, and in today’s fast-paced world people are turning to Pilates as a safe, slow, and mindful movement option to complement their lifestyle.

The method is designed to work the mind and muscles in harmony to improve body awareness, and in today’s fast-paced world people are turning to Pilates as a safe, slow, and mindful movement option to complement their lifestyle.

Okay, so why should I do Pilates too?

Pilates is suitable for EVERYONE. That’s right, no matter your experience this method caters to all abilities and is the type of workout that will always leave your body guessing in the best way. Part of a very famous quote by Joseph Pilates states “In 10 sessions you’ll feel the difference and in 20 sessions you’ll see a difference”; emphasising the first changes you’ll notice with consistent Pilate’s practise is your body starts to FEEL better. And so, let’s talk about why this is, and some elements of a Pilates class that you can expect:

Deep Core Stability

You can GUARANTEE that we will work your core in a Pilates class, and you can thank us later! Core strength is the powerhouse of everything you do in everyday life and let’s break down why.

While working towards strong abdominals is great, Pilates aims to also strengthen your deep core which include these four muscles: diaphragm, multifidus, transverse abdominis and pelvic floor. This is predominantly done through BREATH, as marrying breath and movement activates these muscles and creates sufficient intra-abdominal pressure, a fancy way of saying it encourages trunk stability. Exercises that target deep core include things like planks and bird dogs. While you can’t necessarily SEE deep core strength, you can FEEL the benefits. Some examples are:

• Reduced lower back pain
• Improved continence
• Improved breathing mechanics
• Repair of rectus diastasis/ab separation (common in post-partum women)

Improved Posture and Alignment

While there no scientific evidence to say that there is the perfect ‘posture’, it is believed that our own posture is a reflection of our physical and mental health. Pilates movements target our fascia, which is our internal web encompassing our muscles, joints and organs. Fascia adapts to the activities and patterns of movement that we do consistently, so we want to encourage best alignment in class and instructors do this by saying cues like ‘create length in the body’. By doing this, our fascia (and therefore posture) will continue to improve, which gives us a wonderful confidence boost!

Injury Prevention and Management

It was originally designed to strengthen and rehabilitate those with limited mobility, but it has since been realised that Pilates is an excellent tool for prehab aswell. Because of the awareness and intention Pilates provides, we are more in tune to our own personal limits, and therefore are less likely to do movements that are beyond our capabilities. It refines the communication between your joints and your brain, and by doing these slower movements, it gives the brain more time to pick up the stimulus you’re providing and adapt!

It was originally designed to strengthen and rehabilitate those with limited mobility, but it has since been realised that Pilates is an excellent tool for prehab as well. Because of the awareness and intention Pilates provides, we are more in tune to our own personal limits, and therefore are less likely to do movements that are beyond our capabilities. It refines the communication between your joints and your brain, and by doing these slower movements, it gives the brain more time to pick up the stimulus you’re providing and adapt!

Build Intrinsic Muscles

In a Pilates class, have you ever used the phrase “I feel like I’m working muscles I didn’t know I had!” – Well, this is a good thing!

When you do resistance training in the gym such as squats, deadlifts and bench press, you are training extrinsic muscles. These originate outside the structure they act upon and insert into it, using gross motor control and power.

Intrinsic muscles are responsible for the ‘teeny tiny’ movements, otherwise known as fine motor control and stabilisation. They are located entirely within the structure they act upon, meaning both their origin and insertion points are within the same region.

Instructors will add things such as pulses and holds to encourage intrinsic muscle activation – so believe it or not, we aren’t being evil and there is some science behind it!

By targeting intrinsic activation, it makes your heavy resistance work in the gym and endurance activities such as running or cycling more efficient, because you are building onto an already stable strength base.

At MOVE, we offer both mat and reformer Pilates classes, meaning we can cater for whatever personal goals you are working towards. Both class types will give you the above benefits, but to better understand the differences between them, here is a brief breakdown:

Benefits of REFORMER

Isolate Specific Musculature

If you are lacking strength in a very particular muscle group, reformer gives the opportunity to target these groups and encourage activation. This is excellent if you struggle with a personal injury that you are wanting to build a little more strength into.

Improved Coordination

Using straps, foot bars and jump boards, not only are you coordinating your own body, but you have to think about the positioning and movement of these props as well. This is great for enhancing cognitive function, making your brain as ‘sharp as a tack’ for hours after your workout.

Adjust Resistance to Meet Your Strength

Feeling as though you can’t perform the exercise exactly how it’s demonstrated? You can alter resistance options such as moving up or down the carriage or changing spring tension to cater to your needs.

 Low impact

If you are prone to sore and achy joints this movement style is perfect. It gives the opportunity to nourish and articulate the joints without the strain of gravity.

Train Full Range of Motion

There are some benefits of reformer Pilates that you just can’t get to the same extent with any other workout, and this is one of them. Exercises using straps such as side lying glute work, provides load in a lengthening movement meaning you increase mobility through the joints.

Better body awareness

In a mat class we get very particular about the positioning of your body, and for good reason! Your instructor will teach you what certain movements should feel like and how to know when you are working certain muscles, which is a life skill in itself!

Global strength and stability improvement

It is more challenging to isolate muscle groups in a mat class, but this isn’t necessarily a bad thing! Because of the global benefit, mat Pilates can be so time efficient. For the time it takes you to do a lunge, bent over row and shoulder press separately in the gym, in a mat Pilates class you may be able to do all 3 at once!

Versatility

Who knew that within the walls of a rectangular mat, you can achieve so much! There are so many layers, add-ons and accessory movements that can be added into a simple movement such as a glute bridge or ab curl. If you are curious and want to challenge your ability, a mat class is the perfect place to experiment!

Transferrable strength and coordination

Because you are directly connected to the earth during a mat class, all movements you perform are highly functional and will benefit you in activities of daily living (ADL’s) such as playing with your kids, being in the garden or even as simple as hanging out the washing.

To conclude…

As you can see, there are so many ways that Pilates can make you feel strong and capable, compliment your current training regime, and challenge your body and mind!

If you have questions about anything specific to your Pilates needs, we are spoilt with the most attentive and passionate instructors at MOVE, so don’t be afraid to reach out!

See you in the STUDIO!

Alana Hanegraaf