30 MIN FULL BODY WORKOUT – AT HOME PILATES – FEEL STRONG AND TONED

According to lead yoga therapist Judi Bar, practicing Pilates has many potential health benefits, including increased flexibility, muscle tone and strength. We talked to Bar about these benefits and other aspects of Pilates that make it a worthwhile endeavor. 

Pilates is a form of exercise and body conditioning developed by Joseph Pilates in the early 20th century, mostly as a method of injury recovery for dancers. Bar, who has a distinguished background as a dancer herself, is no stranger to the wear and tear these athletes endure.

“Fine-tuned as dancers are, when we’re at our peak, dancing at least six days a week, several hours a day, it’s grueling, and the repetitive motion puts stress on the same muscle groups again and again,” she says

While dancers are especially vulnerable to repetitive motion injuries, they happen to all of us occasionally. That’s why, over time, it became clear that Pilates could benefit a much wider range of people — including people who aren’t injured at all.

Depending on the exercise, Pilates routines can be performed on specially designed apparatuses, including a bed-like structure called a reformer, or more simply on a mat or blanket.

Pilates is a form of strength training, but it doesn’t look like some of the other strength training exercises you might be familiar with. Pilates focuses more on improving muscle tone than building muscles, but the result is similar: greater stability and endurance. Pilates isn’t going to bulk you up — if anything, it’s designed to cultivate a longer, leaner look. Still, it can lay a strong physical fo

According to Bar, the benefits of Pilates are both therapeutic and preventive. The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster.

Pilates is known especially for improving lower back pain, as seen in both this 2015 and this 2020 study. Bar explains, saying, “Pilates helps lower back pain because, besides tight muscles, lower back pain also comes from misalignment and lack of core strength.”

Proper alignment also makes your gait sturdier and straighter, which can make it easier to exercise and helps prevent falls

Fundation for muscle-building activities — and may even reduce your likelihood of injury.

One of the reasons Pilates is such a good workout is that it specifically focuses on building core strength. While most people consider their abdomen to be the core of their body, Bar points out that it extends well beyond that. It might be better to think in terms of your trunk.

“Everything’s attached,” Bar says. “With the core, besides the stomach area, you’re also talking about your sides, your mid to lower back, your buttocks and your hips.”Relaxing and strengthening your muscles leads to big help for your body,” Bar explains. Take sitting down, for example. “When you’re slumped against the back of a chair, you’re shrunk down, putting pressure on your lower back,” she says. “Hunching also impacts both your breathing and digestion.” 

• Speak to your doctor. It’s always a good idea to talk with a healthcare provider before starting a new workout routine. Pilates is a great choice for people with a wide array of chronic medical conditions, but — depending on your situation — you may need to adjust your practice slightly. It’s especially important to talk to a doctor if you’re injured or recovering from surgery. Pilates can be a healing practice, but starting too early could make things worse.
• Make sure you have a qualified instructor. According to Bar, you need a good Pilates instructor — even if you’re doing mat exercises at home via live video instruction or pre-recorded video. There’s no license required to teach Pilates, but you can check to see if an instructor is a member of any professional organizations or governing bodies in your area. Reading reviews and getting recommendations from friends is a good idea. It’s especially important to find an instructor with advanced training if you’re doing Pilates to address a specific health concern. One mark of a good instructor: patience. “Whether you’re doing Pilates one-on-one or in a group setting, the exercises have to be at your level — and you have to build up the difficulty slowly,” Bar states. “You can’t just jump in, and your instructor needs to recognize that.”
• Start slow. Even if you’re a fitness buff, it’s important to start your Pilates practice slow and easy, working way up to higher difficulty levels. You’re training your body to move differently, so you can expect to be sore. If you try to progress too quickly, you could injure yourself.
• Don’t assume using a mat is “easier” than using a reformer. There are benefits and drawbacks to both kinds of Pilates — and neither is easy. In fact, a lot of studio classes use both techniques. When you use a mat, Bar explains, “You’re working your body against gravity. Freeform Pilates can actually be harder on the back than using a reformer.” Bar also notes that although reformers can be purchased for home use, it’s important to work with an instructor to learn the correct alignment. They’ll watch you perform the exercises to make sure each movement is done efficiently and safely.
• Do what’s right for you. There’s a common misconception that you can only do Pilates if you have a lot of money and are already athletic. The cost can be expensive, but with some research, you can frequently find good deals. For example, buying sessions or class bundles often makes classes more affordable. As you decide how you want your Pilates practice to look — studio vs. home, solo vs. group, mat vs. reformer, etc. — take your fitness level, finances and personal comfort into consideration. And don’t be afraid to change things up if you need to
  • https://health.clevelandclinic.org/everything-you-want-to-know-about-pilates/