The top 13 Benefits of Pilates

If you're thinking about incorporating classical mat Pilates into your fitness routine, you may be wondering what this method of exercise can do for your overall physical health and wellness. The top 13 Benefits of Pilates include...

Improved Core Strength

Classical mat Pilates emphasizes the core muscles, which can lead to improved posture and reduce the risk of injury. A study published in the Journal of Bodywork and Movement Therapies found that 12 weeks of Pilates training resulted in significant improvements in core muscle endurance in sedentary women with chronic low back pain (La Touche et al., 2015).

Increased Flexibility

Regular practice of classical mat Pilates can improve flexibility and range of motion, leading to better mobility and a reduced risk of injury. A study published in the Journal of Sport Rehabilitation found that 12 weeks of Pilates training resulted in significant improvements in hamstring flexibility in young women (Kloubec, 2010).

Improved Balance

The focus on stability and balance in classical mat Pilates can help improve balance and coordination, leading to better overall movement and reduced risk of falls. A systematic review and meta-analysis published in the European Journal of Physiotherapy found that Pilates was effective at improving balance in older adults, with greater improvements seen in those who practiced Pilates for at least 12 weeks (Cruz-Ferreira et al., 2011).

Reduced Stress

The mindful movements of classical mat Pilates, combined with controlled breathing, can help reduce stress and promote relaxation. A randomized controlled trial published in the Journal of Strength and Conditioning Research found that eight weeks of Pilates training led to significant reductions in stress and anxiety in sedentary women (Roh and Lee, 2018).

Increased Body Awareness

Classical mat Pilates emphasizes the mind-body connection, helping individuals become more aware of their movements and posture, which can lead to improved overall body awareness. A study published in the International Journal of Sports Medicine found that Pilates training led to significant improvements in body awareness in young women (Pinto et al., 2015).

Improved Posture

Classical mat Pilates can help improve posture, reduce back pain, and prevent future injuries by strengthening the core and promoting better alignment. A randomized controlled trial published in the Journal of Physical Therapy Science found that eight weeks of Pilates training led to significant improvements in postural control in healthy young adults (Lee et al., 2019).

Reduced Inflammation

Some studies suggest that classical mat Pilates may help reduce inflammation in the body, which can have a positive impact on overall health. A study published in the European Journal of Applied Physiology found that six weeks of Pilates training resulted in significant reductions in markers of inflammation in sedentary women (Sekendiz et al., 2018).

Improved Circulation

The controlled, flowing movements of classical mat Pilates can help improve circulation and promote the flow of oxygen and nutrients throughout the body. A study published in the Journal of Physical Therapy Science found that eight weeks of Pilates training led to significant improvements in vascular function in healthy young women (Koh and Kim, 2017).

Low Impact

Classical mat Pilates is a low-impact form of exercise, making it a great option for individuals with joint pain or other mobility issues. A systematic review and meta-analysis published in the Journal of Science and Medicine in Sport found that Pilates was an effective form of exercise for individuals with chronic low back pain, with no adverse effects reported (Wells et al., 2014).

Increased Energy

Regular practice of classical mat Pilates can lead to increased energy and vitality, helping individuals feel more alert and focused throughout the day. A randomized controlled trial published in the Journal of Sports Science and Medicine found that eight weeks of Pilates training led to significant improvements in self-reported energy levels in sedentary women (Sá-Caputo et al., 2018)

Improved Sleep

The relaxation and mindfulness techniques used in classical mat Pilates can also help improve sleep quality. A study published in the Journal of Bodywork and Movement Therapies found that 12 weeks of Pilates training led to significant improvements in sleep quality in sedentary women with chronic low back pain. (Bertoli et al., 2016)

Better Mental Health

The mind-body connection and relaxation techniques used in classical mat Pilates can have a positive impact on mental health. A systematic review and meta-analysis published in the Journal of Affective Disorders found that mind-body exercises, including Pilates, were effective at reducing symptoms of depression and anxiety. (Saeed et al., 2020)

Improved Athletic Performance

Improved Athletic Performance: Classical mat Pilates can help improve athletic performance by increasing flexibility, core strength, and balance. A study published in the Journal of Strength and Conditioning Research found that eight weeks of Pilates training led to significant improvements in balance and agility in young female basketball players. (Emery et al., 2014)