Favored by celebrities such as Jennifer Aniston, Harry Styles, David Beckham and Andy Murray, Pilates is a fast-growing fitness trend that is only getting more popular.
Pilates has emerged as a top choice for people looking to strengthen and tone their muscles.
It also helps you increase your flexibility without breaking a sweat.
But that doesn’t mean it’s easy, as I found out recently when I visited Scotland’s largest Pilates studio, Bälans in Perth, to try it out.
“Doing Pilates once a week can change your life,” studio owner Joachim Walsinger told me.
“And the more often you do it, the better the results you’ll get.”
The 53-year-old is a second-generation Pilates teacher and sports therapist.
Pilates can be practiced both on a mat and on a reformer machine, he explained.
And Joakim was kind enough to offer to do a one-on-one session with me that included both formats, so I got to experience both.
So what does both involve, and what are the benefits of each?
I was ready to find out.
Mat Pilates
Mat Pilates is performed using a mat and your own body weight.
Pilates mat classes primarily involve exercises that target the legs, abdomen, hips and upper back muscles. The exercises are made more challenging because your body weight acts as resistance against gravity on the mat.
Mat Pilates classes also offer the option to use bands, exercise balls, and sometimes small weights to add resistance and strength.
Reformer Pilates
On the other hand, the Pilates Reformer is a classic piece of equipment or device shaped like a narrow bed with a sliding carriage, straps and pulleys.
There are also springs that can be added or removed to increase or decrease resistance.
This allows you to adjust the intensity of your exercises depending on how much you want to work your muscles.
Reformer Pilates is also suitable for those with reduced mobility or injuries as it provides additional support.
What would have happened if you had tried Matwork Pilates?
One of the first movements Joachim had me do was lie on my back on a mat and tilt my pelvis to the left, then to the right, making a mental note of how it felt.
For the next exercise, raise your hips and push your knees in the opposite direction, then lower your hips.
Joaquim had me squeeze my glutes as I lifted my hips up, and I could feel my back muscles engaging.
Then came the more difficult exercises.
I was instructed to lie face down, place one hand on top of the other and rest my forehead on top of them.
“Raise one leg back behind you and then lower it again, then raise the other leg and then lower it. Keep your pelvis and shoulders stable.”
“Then lift your leg and circle, but circle from your hip joint instead of your foot. Then circle with that same leg in the opposite direction.”
I found this difficult, especially when you have to draw several circles, but I can see that this definitely helps tone my legs.
Joakim then had me kneel and lean further forward, then stretch out my arm and the other leg, then do the other side.
Again, this exercise will help tighten your core.
What would have happened if you had tried Reformer Pilates?
Admittedly, the Reformer machine was a little intimidating looking.
But I knew I was in the hands of a doctor I could trust, so I followed Joakim’s instructions and lay on my back on the first device he let me use.
“It’s essentially a squat drill,” he said.
“As you move with your legs bent, straighten them and push off.”
As I moved I felt the sliding carriage beneath me move.
What’s really great about using a machine is that it supports you so there’s less pressure on your joints and you have a greater range of motion.
Joachim then had me do pelvic tilt exercises on the machine without moving the dolly. It wasn’t easy!
I also discovered that the same Reformer equipment not only works my legs and core, but my arms too.
The next exercise required me to hold my legs bent in the air while holding onto springs on either side of my body with both hands.
I moved my arms up and down on the mat, feeling the muscles under my arms working.
I also tried doing sit-ups using the springs, but it was hard!
Are there different types of Reformer Pilates?
Joakim then led me to another room in the studio, complete with tower reformers.
The tower device is attached to the reformer machine along with a stable platform.
“We have several gymnasts and skaters using it right now, it helps them with their movements,” Joachim said.
“But it also helps people who are stiff – for example, people who spend a lot of time sitting at work – can benefit from using this product.”
I stood on the reformer, stretched my arms and attempted a wide-leg plié.
I find this movement helps improve balance and tone my legs.
After this, Joakim showed us his pedipole.
This exercise requires you to stand with your back to a vertical pole and keep your spine in line with the pole.
I found that bending my knee and squeezing the two attached springs provided additional support, allowing me to bend my knee deeper.
At the end of the 50-minute session, Joakim instructed me to lie down on the mat just like at the beginning.
The teacher asked me to tilt my pelvis again, but this time my legs and hips felt looser and more relaxed than the first time.
Which one should you choose?
There are benefits to practicing both forms of Pilates.
One of the main benefits of mat Pilates is that it builds a foundation of knowledge for future training.
Mat Pilates classes teach fundamental movements and techniques and are ideal for people who are completely new to Pilates.
It provides low-intensity strength training, but also improves posture and flexibility.
The Reformer, on the other hand, offers a wide range of high-intensity exercises that target the entire body.
The Reformer is equipped with springs that add different levels of resistance and extra support to every movement, which may be beneficial for those with injuries.
Joachim says that both mat and reformer Pilates are suitable for people of all ages, shapes, sizes and fitness abilities.
“Everyone can benefit from Pilates, from top-level athletes to those with limited mobility or disabilities,” he explained.
“We often get calls from people asking if they can do Pilates even though they’re a little overweight. We tell them to just come and give it a try. It doesn’t matter what your body type is.”
“We’re a very welcoming place and we’ve seen a change in people.”
I definitely think that practicing Pilates has positive health benefits, and I was pleasantly surprised by how relaxed my mind and body felt after just one session.
In my opinion, I highly recommend trying both Mat Pilates and Reformer Pilates.
Both have their own benefits and will make you feel good, so see which one you like best or try a combination of both.
