When Joseph Pilates established this technique in his New York studio in 1926, almost 100 years later Pilates workouts have evolved from recovery-based sweat sessions primarily geared toward dancers to essential He couldn’t have predicted how it would turn out. of modern training. It may seem like a bold claim, but researchers predict that the already hugely popular market will more than double in size over the next 10 years.
There’s a good reason for that. The explosion in popularity of Pilates is manifold. While a cult celebrity following (Harry Styles, Jennifer Aniston and Hailey Bieber are all fans) adds to the praise and glamor, the science-backed benefits of Pilates can’t be ignored. Research – Such research Journal of Sports Medicine and Physical Fitness – Pilates has consistently been shown to not only benefit your physical health, but also improve your quality of life.
One thing that is almost always mentioned when it comes to the practice of Pilates is the benefits of the physical changes it brings. There is no doubt that the idea of a sculpted body has universal appeal. In fact, Joseph’s famous Pilates quote is: “You’ll feel better in 10 sessions, you’ll look better in 20 sessions, and you’ll have a completely new body in 30 sessions.”
Let me be clear: Our workout aspirations go beyond aesthetics (obviously), but it goes without saying that the “best” workouts are always the ones you really enjoy. won’t do that Are you tempted by the promise of long, slim limbs? We wanted to know if Pilates can really transform our bodies, so we asked the experts for their opinion.
If this interests you, why not read our guide to Pilates for beginners and our take on whether Pilates once a week is enough to promote physical and mental health . Plus, find out how Senior Health Editor Ally Head does. She did well when she tried Reformer Pilates (spoiler: she loved it).
Can Pilates change your body?Experts summarize their opinions
So, does a Pilates workout have the power to “change” your body?
I understand that. It’s hard not to be upset by his social media feed, which is full of celebrities and trainers extolling the transformative power of Pilates, but it’s important to note that we’re not just talking about aesthetics here.
While the power of attraction through changing the shape of your body may (sadly) still be a big draw for some people, Pilates can be achieved through diligent and consistent practice, combined with a healthy lifestyle. It’s more than the long, toned limbs you can have.
“Pilates can definitely transform your body in amazing ways,” says Pilates instructor Alexandra Warburton. “Unlike other workout styles that often focus solely on building muscle mass or burning calories, Pilates offers a holistic approach to body transformation. By targeting sex, balance, and alignment, we aim to build and develop long, lean muscles, improve posture, and increase overall body awareness.”
It is important to note that we cannot spot train our bodies. And if you are short and dream of willowy, endless legs (hello, us!), you will probably be disappointed. It’s also worth noting that, like with any type of workout or lifestyle tweak, you’ll only see changes after 10-12 weeks, and after you’ve been consistent with that workout (sadly) (No amount of workouts can change your body in a few weeks).
“You can’t actually lengthen your limbs,” explains Pilates instructor and integrative movement specialist Stacey Weeks. “But Pilates can make your muscles leaner, giving you a leaner physique. This is because many of the exercises focus on eccentric muscle contractions (where the muscles lengthen rather than shorten). It not only helps you tone your body but also makes it stronger.”
With this in mind, let’s dig into the benefits of each of these transformations in turn.
1. Pilates increases your physical strength
We all know that Pilates is an excellent strength training workout and that a strong body has countless benefits, especially as you get older. This kind of research is British Journal of Sports Medicineshowing that strength training is essential for longevity and reduces the risk of all-cause mortality.
But that’s not the only benefit of strength training in older age. It is known that increasing muscle strength increases bone density. This means our skeletons are stronger and less likely to fracture or break when we fall. We are literally building strength from within and without.
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2. Pilates improves posture and alignment
More than ever, we’re sedentary and using screens, and these habits are having a negative impact on our posture. Enter stage right: Pilates. Research (such as this study) Physical Therapy Science Journal) consistently shows – and this contributes to the feeling of longer, slimmer limbs.
“Pilates can help you break away from a rounded shoulder shape that makes you slouch or slouch by teaching you to open your chest and stretch your shoulders back to become taller,” Weeks explains. To do. “By strengthening the back of your body by training your shoulders and arms (using reformers and magic circles), you will be working your back extensors, which are very important for improving posture and walking taller. Some exercises focus specifically on stretching the spine backwards. Back extension exercises are the key to a confident Pilates posture. ”
3. Pilates improves balance and flexibility
The key to good balance is a strong and stable core. When it comes to core training, Pilates is at its best.
“The core of you is always working on Pilates,” Weeks says. “Your core doesn’t just consist of your abdominals. Think about it, your shoulders are part of it, and your butt is part of it, too. Mat work specifically focuses on your abdominal muscles, while larger equipment targets all Exercises work your abdominal muscles, so when you’re doing an arm workout on a reformer or a Cadillac, your abdominal muscles are working hard to keep your body still.
And if you’re into science, Pilates has been proven to improve our proprioception (essentially our awareness of how to move through space), making it easier to balance.
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4. Pilates promotes mental health and body positivity
Even if you’re not a big fan of exercise, there are still plenty of appealing reasons to practice Pilates.
“Pilates continues to be a mindful practice that is great for mental health and body positivity,” says Gemma Aggett, Pilates instructor at East of Eden. “It’s a holistic mind-body practice that focuses on overall well-being, not just physical benefits. Change isn’t just about how your body looks.”
Pilates, an excellent form of mindful movement, has been shown in research to reduce anxiety, depression, and fatigue. European Journal of Social Psychology – Shows that our posture is inherently tied to self-esteem – Standing a little taller helps you think better and increases confidence in both your body and mind.
How often should I practice Pilates to see visible results?
As with any exercise regimen, you won’t notice changes overnight. This requires dedication and patience.
“If you want to make big changes in the way your body looks and feels, you should aim to do three to four sessions a week over a period of time,” Aggett says. “This allows you to adapt and build strength. You may begin to notice changes in your posture, flexibility, and mobility right away, but long-term commitment is key, and over several months. Continuous practice provides maximum benefits and changes in body composition.”
And remember, the biggest changes involve a change in mindset. While we may enjoy a more toned, sculpted look over time, the more important change is in our overall health, and that’s something we can’t ignore.
Finally, it’s important to point out that the best workout for you and your body is always one that you truly enjoy. Pilates may be great for building those long-forgotten oblique muscles, but if you don’t enjoy your sessions, you won’t stick with them.
Try this: If you want to adopt a new training plan, figure out what kind of sessions make you sweat. actually Have fun and aim to do 10,000 steps a day two to three times a week. That way, you’ll be able to keep your sessions consistent and you’ll be more likely to see (not to mention feel) results than if you force yourself to head to a reformer class when you really don’t enjoy it. Understood?
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