Pilates Benefits: Weight Loss and Muscle Toning Exercises

woman focusing on pilates exercise

Pilates is a kind of low-impact exercise that is often performed by women to improve their body composition. It’s a routine that helps in regulating weight and is very beneficial in maintaining good health. Pilates benefits include weight loss, improved posture, toned body, and lean muscles. Click here to purchase various gym products for pilates or other workouts.


Understanding Pilates Exercises

The amount of calories that you will burn in doing pilates is incomparable to cardio exercises. If you are aiming to lose weight quickly, adding aerobic exercises to your workout might just do the trick. Additionally, a balanced diet and combining different exercises will also help you achieve your goal effectively while improving your body composition as well.

It may not show extreme results unlike other forms of exercises but pilates can be a fun and engaging workout to do especially if done in classes. One of its many benefits is that you will be more motivated to maintain a healthy lifestyle.


Benefits of Pilates Exercises

group performing pilatesIf you are still doubting about the effectiveness of pilates, we compiled its amazing benefits to help you decide:

  • It improves flexibility. Having a flexible body will protect you from the risks of muscle and joint pains.
  • Strengthens your core muscles such as your abdominal muscles, lower back, and hips.
  • Balances your body’s strength from all sides.
  • Gives you more control of your muscles in the back and limbs.
  • Stabilizes your spinal bone which prevents back pain and such.
  • Promotes correct posture and stance.
  • Rehabilitates injured muscles and prevents pain from coming back.
  • Provides better body composition.
  • Helps you lose weight effectively.
  • Improves your body coordination and balance.
  • Lets you have relaxed shoulders, back, and neck.
  • Prevents injuries from happening.
  • Boosts your lung capacity through deep breathing exercises.
  • Enhances your focus and concentration skills.
  • Helps in managing stress.

Apart from these benefits, Pilates is also a safe and effective routine that is suitable for all ages. It can be executed by beginners and advanced fitness enthusiasts. If losing fat is your goal, Pilates can be a great addition to your routine as it’s a program that burns fat slowly while contributing to your mental health. In addition to this, it is very convenient to perform these exercises as they can be done with or without gym equipment.

However, if you have a medical condition, it would be best to consult your dentist first to make sure that this exercise is safe for you. Listed below are the conditions to consider before joining pilates classes, or any kind of workout in general:

  • recent surgery
  • pregnancy
  • age; 40 years older need assistance
  • medical condition e.g. heart or lung disease
  • recent injuries or disorders
  • physical inactivity for a long period of time
  • overweight


2 Kinds of Pilates

Although pilates is somewhat inspired by yoga, they still differ in some ways. Yoga, as you may already know is the practice of staying still for a moment while incorporating the mind and body altogether. Pilates is the art of challenging oneself by moving the limbs while the person is in an unstable position.

Pilates exercises canĀ  be done in 2 different ways such as:

  1. Mat-based. Pilates done in mats uses your own body weight as resistance. The main target of this is to improve your posture, balance, coordination, and muscle strength. So go get a mat and start your pilates now.
  2. Equipment based. One of the good things about pilates is that you can add it to your usual gym routine. Some of the gym equipment that you can use to perform Pilates exercises include a reformer, exercise ball, resistance bands, pilates chair, and many more.

Drawbacks of Pilates

Many people prefer pilates over yoga because of its amazing health benefits. But even though pilates poses many advantages, it still has its own drawbacks that you need to be aware of. Some of these are:

  • It is not a good option for people aiming to lose weight fast.
  • It cannot provide the same results as weightlifting and cardio.
  • Modernized Pilates equipment is not as special as they claim to be.
  • Pilates exercises are low-impact.
  • An ordinary pilates routine is not enough if you are under rehabilitation.
  • The results that you are aiming for will take longer to achieve.
  • Pilates requires the utmost concentration and focus to be effective.
  • For some, it may not be a good stress reliever.
  • Incorrect pilates execution can result in injury.
  • It’s quite exclusive since the classes are costly.
  • Body pain and ache may occur and may need recovery time.

The benefits of pilates technically depend on how the individual execute the exercise. Others have a more flexible body while others don’t. The best way to know if pilates is good for you is by trying it out yourself. Training yourself to be better each day will help you with your weight loss goals. You can build muscles and perform toning exercises as long as you know the right method to make your workouts effective.


Pilates Exercises For You

Now that you know the benefits and disadvantages of Pilates, it’s time for you to put this to the test. The exercises below will strengthen your core as well as your back and hips so prepare yourself for an amazing workout routine. You can also go to legpressmachine.com.au for more leg toning tips.

Listed below are some of the exercises that you can do even without assistance:

  • demonstration of bridgingBridging. Start by lying on the floor with legs bent and feet flat on the floor. place both arms on the side and slowly lift your hips upward. Pause for a while, engage your core and glutes, and go back to the starting position.
  • Toe taps. Lie on your back and put your arms on the side. Bend your legs upward (in a 90-degree position) and keep your toes pointed. Simultaneously lower down each of your toes while engaging your low abdominals.
  • Side-lying leg lift. Position yourself by lying on your side, lying-side hand on top of the head, and another one on the hips. Bend the leg that’s in contact with the floor and lift the other one in the air. Switch the legs by lying down while facing the other way.
  • Chest lift. Lie straight on your stomach, place your hands on the side or where you find comfortable. Slowly lift your head, neck, and chest from the floor with the support of your upper back muscles. Return to starting position.
  • Full plank. Extend your arms to the floor and support your body by making a straight position from head to toe. Stay steady for at least 1 minute.

If you feel sore from your workouts, you can book an appointment at Wayne Massage Sydney to help alleviate your pain.

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