Pilates is an effective and versatile exercise method that you can enjoy indoors or outdoors at any time of the year. While this exercise is typically about slow and controlled movements, its fitness and health rewards could exceed your expectations.
Whether you go for gravity for resistance, class on a mat, a reformer machine, or a more contemporary option with equipment like spring-loaded chairs, you will walk away with feel-good benefits the first day. Finding a wellness expert or coach who can guide and formulate a program to help you achieve the desired results is the key to reaping the most benefits from Pilates workout routines.
Read on for everything you need to know about Pilates exercises, their benefits, and how to find a reliable wellness coach to help you achieve your desired fitness and health goals.
What is Pilates, and How Does It Differ From Yoga?
Developed by a person known as Joseph Pilates in the early 20th century, Pilates is a low-impact exercise that involves precise movements, specific controlled breathing patterns, and body positioning. While you can do both Pilates and yoga workouts simultaneously for optimal physical benefits, these exercises differ in various ways.
The primary difference between yoga and Pilates is that you could need different machines or equipment to achieve the desired results in addition to the mat work. Pilates uses less precise body movements to achieve the desired Pilates principles of correct centering, alignment, control, concentration, breathing, precision, and flow.
Pilates is a core-strengthening exercise that helps improve your body's posture and strength. Some of the target muscles for this form of exercise include:
- Glutes.
- Powerhouse.
- Pelvic floor.
- Hips.
- Lower back.
Like yoga, Pilates is a low-impact workout that encourages conscious and deep breathing to help achieve the desired physical and mental health benefits. Through repetitive movements, yoga focuses on broad muscle groups in your body and flexibility while proving to be a therapeutic exercise with several physical and mental health benefits you cannot overlook.
Several types of yoga will mostly focus on meditation and deep breathing to help you relax and feel good. The meditative part of yoga often attracts people seeking to de-stress and relax.
Six Principles of Pilates
Core strength is typically the foundation of how Pilates works. Strengthening your core helps develop stability throughout the torso, alleviating back pain. Here are six principles of Pilates that summarize the philosophy of this exercise method and are critical to achieving the most out of every exercise you do:
Centering
Centering is typically like finding calm amid chaos. Without it, you are just a chicken running around with its head cut off. Centering is all about being present and focusing on your breath when performing your Pilates workouts. Aside from helping you find your physical center of gravity, Pilates also helps you find your mental center.
Breathing
Breathing is like the power that fuels your Pilates exercises. Pilates breathing is more than just exhaling and inhaling willy-nilly. Instead, it is about using your breath to support your movements and reap the most benefits from each Pilates exercise.
Therefore, when performing your pilates exercise, remember to take controlled breaths through your nostrils and out through your mouth to help power your movements and engage your core.
Concentration
Concentration in Pilates exercises is typically all about being present in the moment. You must focus and pay maximum attention to each Pilates exercise your instructor advises you to perform to reap the most benefits from them. Concentrating on your Pilates workout helps you tune in with your body and makes you feel more flexible and stronger.
Control
When it comes to Pilates, taking control of every exercise that you perform is very important. When performing Pilates workouts, you should own each exercise you choose to perform to engage your core and feel each movement.
Precision
Sustained awareness when performing your Pilates exercises ensures each movement is precise and beneficial to the targeted spots of your body.
Flow
Pilates exercises should flow like a river flowing downstream. If you notice you are struggling to perform your Pilates exercises, you should speak with your instructor because chances are you are doing it wrong.
Seven Enjoyable Ways to Practice Pilates Workouts All Summer Long
As mentioned above, Pilates is an effective and versatile exercise method you can practice throughout the year. If you would like to practice your Pilates exercises outdoors, summer would be the perfect time to do so and infuse it with a sense of adventure. Below are various enjoyable ways to practice Pilates all year long:
Mix Up Your Routines
Do not fear breaking away from your regular Pilates workout routines and trying new exercises. You can explore different Pilates workout routines, such as:
- Reformer pilates.
- Pilates with props like exercise balls and resistance bands.
- Mat pilates.
- Side planks.
Change Up Your Exercise Scenery
You can use the perfect summer weather to change your Pilates workout or exercise location. You can perform your Pilates workout exercises outdoors in your garden, on your balcony, or in a nearby park.
Invest in Excellent Equipment and Quality Mats
To achieve the most out of your Pilates exercises and enhance your workouts, invest in high-quality equipment and mats. A non-slip mat can provide better support and stability during Pilates workouts, especially when practicing on an outdoor surface or glass. Adding props like resistance bands can help diversify your workout and target different muscle groups.
Join a Virtual or Online Pilates Workout Class
If working out from home is more convenient for you, you could want to sign up for an online Pilates class. Many instructors and coaches nowadays offer pre-recorded or online virtual classes that you can stream online from the comfort of your home.
Online classes provide flexibility, allowing you to choose your workouts' intensity and timing while receiving your coach's accountability and guidance.
Find an Accountability Partner
Aside from adding a crucial social element to your Pilates practice, teaming up with an accountability partner helps you stay motivated all summer. Your Pilates workouts could also be more fun if the accountability partner you choose is a family member or a friend.
Take Pilates Workouts to the Water
Summer is the ideal time to experiment and explore with your Pilates practice. Water-based Pilates exercises not only help you beat the intense summer heat but also help you challenge your stability and balance.
Exercises That Can Complement Pilates and Improve Your Health
Doing your Pilates exercises alongside other complementary exercises briefly explained below can help improve your health and live a healthier lifestyle:
Weight Training
Sufficient muscle mass can help boost your immune system's functions. Pilates workouts can help tighten your core and strengthen your muscles, but weight-training exercises are necessary to improve your muscle mass. Most people prefer to practice weight training at the gym because they will have several machines to aid in their muscle-building journey.
Swimming
Aside from being a fun way to cool your body on a sunny afternoon and improve your mood, swimming is an excellent complementary exercise for individuals with joint problems and looking to become fitter.
Cycling Exercises
Pilates is an excellent workout for cyclists because it helps keep them stable and steady when cycling. Like Pilates workouts, cycling is a fun exercise you can perform outdoors. Pilates and cycling complement each other because they both help strengthen your core muscles, decrease your stress levels, and improve your posture and flexibility.
Excellent Candidates for Pilates Workouts
Although almost anyone can perform Pilates workouts to improve their health, these exercises are ideal for certain people, such as:
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People with Back and Posture Problems
People with lower back problems and sciatica can lessen the symptoms of these conditions with regular Pilates workouts. For you to have a h3 core or abs, you must have a strong back, and Pilates workouts can help you achieve this because you can work out both your abs and back simultaneously.
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Cyclists and Individuals With Desk Jobs
When you sit on your bike for an extended period, the following can happen:
- Your hamstrings can become tight.
- Your shoulders could slump forward.
- Your chest could cave in.
- You could experience lower back pain.
Fortunately, when performed correctly, Pilates workouts can help combat the effects of sitting in a chair or on a bike for an extended period.
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Athletic People
In addition to cardiovascular exercises, everyone needs to develop a strong core and strengthen their muscles. Pilates workouts can give athletes a competitive edge because they can help improve their flexibility and range of motion, which is critical when doing what they do best.
To achieve the desired results, most Pilates instructors will recommend practicing this exercise at least three days every week.
Frequently Asked Questions (FAQs) About Pilates Workout
Below are common and frequently asked questions that many people ask before starting Pilates workouts:
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What are the Benefits of Pilates Workouts?
Pilates workouts have several benefits for your body and health, including:
- Increased strength.
- Body and balance awareness.
- Flexibility.
- It can help you de-stress and relax.
- Improved mental and physical health.
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Can Pilates Workouts Help Me Reduce Weight?
Yes, Pilates workouts are a helpful addition to your weight loss plan. Incorporating Pilates workouts into your cardiovascular exercises like cycling, swimming, running, and walking can help speed up your weight loss process.
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How Often Should I Do My Pilates Workouts?
How often you should perform your Pilates workouts depends on your goals. However, most Pilates instructors will recommend performing this exercise at least three times a week to achieve the best results.
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What Equipment Will I Require for Pilates Workouts?
Fortunately, you can perform your Pilates workouts with or without equipment. However, if your Pilates instructor requires you to use equipment, you could require the following:
- Dumbbells.
- Fitballs.
- Resistance bands.
- Reformer.
- Pilates circles or rings.
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Can Pilates Help Alleviate Back Pain?
If you have uncomfortable back pain, Pilates workouts could help alleviate the pain because they help improve your posture and strength, reducing strain on your back.
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Can I Perform Pilates Workout When I am Pregnant?
Yes, Pilates workouts could be helpful to pregnant women, but you should consult with a physiotherapist before starting the exercises, especially if you are in your second semester. Consulting with a physiotherapist ensures that you receive all the necessary modifications to accommodate your body changes as the body grows.
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How Long Will It Take Before I Witness Pilates Workout Results?
The amount of time it will take for you to witness Pilates workout results could vary depending on various individual factors, such as:
- Consistency of practice.
- Fitness level.
- Whether you have an existing injury.
However, after a few sessions, many people will begin feeling stronger and more flexible, as long as they are consistent in their routines.
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How Does Equipment Pilates Differ From Mat Pilates?
You can perform your Pilates workout using equipment or without (mat Pilates). Whether you choose to perform your Pilates workout using equipment or a mat in the comfort of your home will depend on your individual goals. However, both exercises can help you achieve your desired results. As the name suggests, equipment pilates workouts require equipment to aid with your exercises.
The reformer is one of the most common pieces of equipment you will require when you opt for Pilates equipment.
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How Do I Find a Reliable Pilates Instructor?
If you want to begin practicing Pilates workouts, you should find a reliable coach or instructor to help you on this journey for faster results. To find a dependable Pilates instructor or coach as soon as possible, you should consider the following factors:
- His/her qualification experience.
- His/her licensing credentials.
- His/her reputation.
- His/her cost of services.
Find a Pilates Instructor Near Me
Pilates is a beneficial exercise that people of any fitness level or age can perform comfortably. If you are ready to begin your Pilates workout journey with guidance and advice from reliable coaches, our reliable coaches at Trinity Acupuncture are here to help. Call us at 310-371-1777 for an obligation-free consultation, wherever you are in Torrance.