Your Pilates Questions, Answered
What is Pilates?
Pilates is a low-impact workout done on a yoga mat or equipment like a Pilates reformer. Classes are curated by the instructor according to the participant’s needs and goals. Instructors will lead their class through a choreographed series of exercises, called a sequence.
Classical Pilates follows a strict set of movements invented by Joseph Pilates. Contemporary Pilates draws influence from a variety of exercise methods. It deviates slightly from Pilates’s original exercises, leaving room for creativity and advancement of the method.
Pilates is focused on strengthening the core muscles (the muscles in the abdomen, lower back, hips, and buttocks)-- which is commonly referred to as the “powerhouse” of the body. Your instructor will emphasize breath work, control and precision, ensuring you’re maintaining correct form and a mind-body connection.
Pilates classes can be a full-body workout involving mobility work, balance training, cardio and strength training using body weight or resistance. Workouts can also be focused on a specific muscle group or training type.
What kind of workout is Pilates?
Pilates is most often a strength training workout, but classes like Jump Board (where you’re jumping and jogging while lying on a spring-loaded carriage) can make it a cardio workout. Modern adaptations of Pilates, like Lagree, are high-intensity workouts, combining both cardio and strength training. The beauty of Pilates is its versatility– both in the exercises and ways the equipment can be used. You can achieve almost any fitness goal through Pilates workouts.
What does Pilates do for your body?
If you stick to a consistent Pilates routine, you’ll notice significant changes to your body. The first thing you’ll notice are your muscles getting stronger–particularly your core muscles (your abdomen, lower back, and obliques). The body awareness your instructor demands during class will integrate into your daily life. You’ll begin to notice and hold correct posture for longer with your newfound core strength. You’ll also notice an increase in flexibility, which can improve anything from your gait (the way you walk) to chronic joint and muscle pain. Cardio- focused classes like Jump Board may be tiring at first, but will eventually increase your endurance and overall energy levels.
Is Pilates enough of a workout?
Knowing about the different types of Pilates can help ensure you’re always in the right class. If you’re looking for a high-octane, sweat-inducing class, you’ll want to take a Power Pilates class (think SolidCore, BodyRok or Lagree). Your heart will be pounding like in a Barry’s Bootcamp session, but, of course, you’ll be doing Pilates. If you’ve never worked out before, are rehabbing an injury, or just want to feel a controlled burn, you’ll want a Classical or Contemporary Pilates class. This will teach you body awareness and build your strength in a mindful and controlled way.
How often should I do Pilates?
There is no universal answer for how often you should be doing Pilates. It’s different for everyone. Generally, you’ll want to be exercising 3-5 days per week. If you’re just starting out, you may want to opt for a one day on, one day off pattern so you don’t exhaust yourself. Or one day of exercise followed by one day of stretching and mobility to combat soreness. If you’re relying on exercise to improve your mental health, you may want to exercise daily, but dedicate some days as “active recovery,” where you focus on stretching, balance, light cardio and breathing so as not to exhaust your body with intense daily workouts.
The benefit of having a home Pilates practice with tools like Somato is that you can exercise as much as you want, whenever you want, and choose the right type of workout for the day. It’s also great for supplementing your in-person practice since Pilates memberships are so expensive.
Can I do Pilates by myself?
Yes! You can do Pilates by yourself. The easiest form of Pilates to do alone is Mat Pilates. You can string together exercises you remember from class, look up sequences online, or follow instructor led videos on apps like Somato.
It’s harder to lead yourself through Reformer workouts. With the different resistance options and movement variations utilizing the carriage, foot bar and straps, people often prefer being led by an instructor. Apps like Somato provide a wide range of instructor-led classes so you can get the most out of your home reformer.
Is home Pilates as effective as in-person classes?
Yes, home Pilates is as effective as in-person classes, especially if you’re using a home reformer with instructor-led videos like Somato. Our instructors clearly describe body position and movements without using confusing jargon, so you’ll always understand what to do. However, it can be helpful to have in-person instruction if you’d like extra help with form correction or a difficult skill. In these cases, combining a home practice with in-person instruction as-needed is a great solution.
Can I lose weight doing Pilates?
Pilates, like any form of exercise, can lead to weight loss. Different types of Pilates are better for weight loss than others. For example, if your goal is to burn calories, you may want to opt for the cardio classes like Jump Board, or the high-intensity classes like Power Pilates.
Strength training-based Contemporary and Classical Pilates classes can also lead to weight loss (although, keep in mind muscle weighs more than fat, so numbers on the scale are only telling half the story.) Building muscle boosts your metabolism and helps your body burn calories long after your workout is over. Not to mention, the stronger you are, the harder your workout can be, allowing you to exercise more efficiently.
Is Pilates good for arthritis?
Yes! Pilates is great for individuals with arthritis. The low-impact movements put minimal stress on your joints, so you can effectively work out with minimal pain and discomfort. Pilates also strengthens muscles and improves joint mobility and flexibility, which are critical to managing arthritis.
Is Pilates good for osteoporosis?
Yes! Pilates is great for managing and preventing osteoporosis. Weight-bearing and resistance exercises in Pilates can help in strengthening bones, which is crucial in preventing and managing osteoporosis.