If you already do pilates you are well -acquainted with the strengthening and lengthening benefits of pilates.  If you are on the fence or wondering what the big deal’s about, hopefully this list will help:

1)  Pilates lengthens and strengthens your muscles without adding bulk

Pilates exercises are designed to work your muscles in concentric as well as eccentric contractions.  This style of movement is similar to how dancers train.  The results are long, lean strong muscles that don’t look bulky.

Bulkiness isn’t just an aesthetic concern.  Getting overly bulky can mean tightness and susceptibility to muscle tears and injuries.  We do use resistance training in pilates.  Instead of weights we use springs which provide light resistance.  Thus the emphasis of the exercise is on how you perform the movement against the light resistance, rather than how much you can battle the machine.  The machine doesn’t need the workout so it shouldn’t do all the work.

2)  Pilates increases flexibility

People usually only begin to think of flexibility as a workout goal after they’ve been injured or impaired due to muscle tightness.  Flexibility is not only a concern for gymnasts and athletes.  If you want to be able to play with your kids, run, golf or surf properly or just go about your daily activities without pain, you need flexibility to do things well and with pleasure.

3)  Pilates improves mind-body awareness, coordination and agility.

I put these three benefits together because pilates is often touted for improving the mind-body connection.  I don’t think that means much to the average person.  Unless you have trained as a high performance athlete, gymnast or dancer, that concept can be rather abstract.

Why do you care about having a strong mind-body connection?  Because that leads to increased body awareness which gives you more control over your body.  It does what you want, when you want it too.  We take this connection for granted but if you imagine certain individuals with brain or nerve injuries, you’ll see how challenging life can be when that mind-body connection is hampered.

4)  Pilates decreases stress and contributes to a feeling of well-being

Pilates requires deep concentration on movement and breathing concentrations.  Clients report that allows them to unplug from the rest of their day and spend one blissful 55 minute session concentrating solely on themselves and improving their own own health.  For busy executives and homemakers alike, this is an unsung mental benefit of doing pilates that is often one of the most rewarding and satisfying.  No matter how many employees or wee ones you are responsible for, you need to be strong, healthy and clear-minded to carry out your role.

5)  Pilates reduces risk of injury while playing other sports

Whether you practice pilates as a sport unto itself or use it as conditioning program for other activities, pilates will reduce your risk of injury.  Active people like to move and pilates is one way to keep their joints safe by promoting proper alignment and muscle firing patterns.  Pilates buffers you against injury by increasing flexibility while simultaneously strengthen and lengthen the muscles.

My clients are active people.  They run marathons, cycle competitively, snowboard, golf, play tennis, swim, surf, ski…  They look forward to pilates as a place to lay the foundation for their success in other activities.  One client told me that pilates changed his life on the slopes:  “It’s all about the core!”

6)  Pilates helps women prepare for a healthy pregnancy

Many clients find their way to me either on their way to having a baby or on their way to recovering from having one.  Either way, pilates is a great pre- or post-natal workout.  A pre-natal program will help prevent injury, promote circulation and decrease stress.  Pilates can be a gentle conditioning program to keep your muscles working correctly so they can support you through the dramatic physical changes of pregnancy.

Post-natal clients are delighted to discover that pilates targets their area of primary concern:  the abs.  When you are ready to come back to pilates after your delivery, the exercises will help you regain strength and tone your mid-section.  We’ll also work on your upper back which will start to take additional strain from constanting bending over to tend to pick up the baby or tend to baby duties.  There are specific exercises targeted to pre-natal and post-natal concerns and goals so you can work out safely during each phase.

7)  Pilates decreases back pain

Pilates decreases back pain and strain by strengthening the core muscles which support your spine.  To clients who’ve suffered through daily lower back pain for years, pilates is a godsend, a magical cure.  But as great as it feels, it’s not magic.  It’s more reliable than that.  The stronger your abs are, the more support you give to your back so the spine doesn’t over work or absorb more than its share of physical stress.

One of my clients suffered severe back pain.  She bounced from specialist to specialist until finally she landed in the office of one of the top spinal surgeons in New York City.  He recommended a regular program of pilates if she wanted avoid surgery.  She’s been taking three sessions a  week ever since.

8)  Pilates improves quality of life for older adults

Sounds like a big claim doesn’t it?  Well the things that you might take for granted now – good flexibility, balance, coordination – may start to fade in your later years.  Imagine an elderly person trying to accomplish the daily task of getting on and off a chair.

Obviously no exercise will keep you from aging but pilates is one of the best ways for older adults to stay as agile as possible.  Pilates exercises will challenge your balance, control and agility to provide protection against falls and injury.  Pilates will reinforce the connection between your mind and your body.

My 80-year-old client proudly reported that at her last check-up her doctor was impressed with her level of strength and flexibility.  He said, “whatever you’re doing, keep it up.”  Her “whatever” is a regular routine of gentle cardio (walking in the park) and pilates twice a week – for the last 12 years!

Whatever your level of fitness, pilates can be customized to meet your individual goals.  Whether you are an athlete seeking peak performance, recovering from pregnancy or just want to improve your quality of life, pilates will give you the strength, flexibility and coordination you need.