Pilates: The Gift that Keeps Giving

Tis the season for gift giving! And it’s true what they say: to give is to receive. ESPECIALLY when it comes to Pilates. I wanted to take a quick minute to reflect on all of the gifts that Pilates gives us and our bodies. Here are some of my favorites (and backed by research!):

1. Improved Core Endurance & Strength

When you think of Pilates, most people's first thought is of the core. And for good reason! Pilates has a strong emphasis on core stability and strength. The more Pilates you do, the stronger you core will be. But did you know it increases core endurance too? A study published in the Journal of Sports Medicine and Physical Fitness found that Pilates training significantly improved core endurance and strength in participants, leading to better postural alignment and reduced lower back pain.

2. Enhanced Flexibility

One of the hallmark benefits of Pilates is increased flexibility. Research indicates that consistent Pilates practice can significantly improve flexibility across different age groups. For example, a study in the Journal of Bodywork and Movement Therapies demonstrated notable increases in hamstring and lower back flexibility among participants engaged in a regular Pilates program. (Bonus tip: better hamstring and lower back flexibility means less back pain!)

3. Better Posture

Pilates encourages awareness of body alignment and posture, which contributes to overall musculoskeletal health. According to a study published in the Journal of Physical Therapy Science, those who participated in Pilates showed significant improvements in posture and decreased kyphotic angles (i.e. less “hunchback posture”, leading to better spinal health.

4. Increased Body Awareness

When we’re babies, we have a keen sense of our bodies in space, as we learn to roll over, sit up, crawl, and eventually walk. We tend to lose this as adults as less advantageous movement patterns kick in. But Pilates can reverse that. A study featured in the Journal of Holistic Nursing found that Pilates practice significantly improved participants’ kinesthetic awareness, resulting in enhanced body control and spatial orientation.

5. Injury Prevention

Many people I know have come to Pilates as a result of an injury, as a part of rehabbing their bodies. Pilates is great not only for rehabilitation, but for preventing future injuries as well.  A systematic review in the Journal of Orthopaedic & Sports Physical Therapy revealed that Pilates training improved muscular strength and flexibility, which play crucial roles in preventing injuries, especially in athletes.

6. Reduced Stress

The meditative aspect of Pilates helps reduce stress levels. Research published in the Journal of Clinical Psychology found that participants who practiced mind-body exercises, including Pilates, reported significantly lower stress levels and improved overall mental health compared to those who did not engage in similar practices. Bonus points if you practice Pilates in a group: group exercise brings additional mental health benefits through the way it connects us with others.

7. Enhanced Athletic Performance

For athletes, Pilates serves as a valuable cross-training tool. A study in the International Journal of Sports Science & Coaching found that athletes who incorporated Pilates into their training regimes experienced improved balance, coordination, and overall performance, highlighting its effectiveness in enhancing athletic capabilities.

8. Better Balance and Stability

Over 3 million adults visit the ER every year due to a fall, and especially as we age, falls are especially detrimental. Pilates strengthens stabilizing muscles, promoting better balance and stability. A review published in the Journal of Aging and Physical Activity found that older adults who practiced Pilates exhibited marked improvements in balance and stability, which are crucial for fall prevention.

9. Improved Mindfulness and Self-Awareness

“Know Thyself” is a great piece of advice if I’ve ever heard one! Pilates fosters a greater connection between the mind and body through focused movement and breath.and can even help us become more self aware. A study in the Journal of Psychosomatic Research showed that participants experienced improved mindfulness and self-awareness after engaging in regular Pilates practice, contributing to better mental health outcomes.

10. Increased Energy Levels

While I’ve experienced ALL the gifts of Pilates myself, I especially know this one to be true! No matter what I have going on in my life, I always feel better and more energized after a Pilates class. And I’m not the only one: a study published in the Journal of Exercise Rehabilitation indicated that individuals who participated in Pilates reported enhanced energy and decreased fatigue, contributing to improved daily functioning and quality of life.

Pilates offers a multitude of gifts that extend beyond the mat: it’s truly the gift that keeps on giving! From improved core strength and flexibility to enhanced mental well-being, the benefits of Pilates are well-supported by research. Don’t let the busy holiday season get in the way of making it to the studio. Give yourself the gift of Pilates, and it will reward you greatly. 

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