Pilates: strengthens the core, improves the figure, has a positive effect on sleep and sex.

Pilates is one of the most popular exercise methods in the world . It was invented in the United States by German immigrant Joseph Pilates in the 1920s. Initially, the creator himself called this method "contrology"). Pilates is easy, not too strenuous, and gives quick and tangible results. For these reasons, it is often compared to certain types of yoga. Both exercise systems are based on a holistic approach to man, in which the spirit is as important as the body.

Thanks to regular training, participants develop strength, balance, flexibility and improve posture. Pilates includes about 600 exercises and their various variations, the main goal of which is to strengthen the muscles of the hips, lumbar and abdomen, and thus stabilize the spine and pelvis. This allows you to maintain correct posture and strengthen your figure.

Pilates builds a strong core.

It is best to practice Pilates under the supervision of an experienced instructor, because although it is not difficult, it requires appropriate technique. Such exercises strengthen the "core" - the muscles of the hips, back and abdomen. This helps reduce back and hip pain and improves the functioning of the pelvic floor muscles ¹ . It also helps improve posture, which is often the key to reducing headaches, shoulder pain and back pain ² .

Pilates helps protect against injuries by balancing the muscles so that they are neither too tense nor too loose, too strong or weak. The exercises are designed to strengthen dynamic strength, which makes the joints function more efficiently . Research shows that practicing Pilates really helps avoid injuries while playing sports ³ .

Pilates adds energy and saturates the body with oxygen.

It's not everything! Thanks to special breathing techniques, Pilates improves cardiorespiratory fitness, oxygen flow and blood circulation, and releases happiness hormones. This gives you a boost of energy. Instead of depleting the body's resources, it replenishes them ⁴ . Research also shows that it helps relieve symptoms caused by painful periods ⁵ , among others it lowers cortisol levels and, in addition, strengthens immunity, especially in old age ⁶ .

In turn, in younger people it has a positive effect on sleep , both in terms of its length and ^quality7 . It also improves the quality of sexual life because regular exercise strengthens the pelvic floor muscles. And this translates into greater satisfaction with sex, say scientists ⁸ .

Can Pilates be harmful?

Although exercises are recommended even for people after injuries and pregnant women, they can also be harmful in certain conditions. For example, if we exercise incorrectly or too long and often. The most common symptoms in such situations are lumbar or neck pain. Typical injuries also include muscle or ligament strain and damage to the intervertebral disc ⁹ .

How to prevent this? Do not exercise too intensely , at least at the beginning of your Pilates adventure. A good solution is also to purchase a few individual lessons with an instructor who will help you ease into your sports routine. Another option is to choose classes in smaller groups. To start with, 20-minute workouts 2-3 times a week are enough . When you feel more confident, you can extend this time to 30 minutes or more (if you feel the need). The first effects of such training can be felt after 2-3 weeks ¹⁰ .

Bibliography:

1. Kulkarni M., Saini S., Palekar TJ, Hamdulay N., “EFFECTS OF PILATES ON CORE MUSCLE STRENGTH AND ENDURANCE IN POST 6 MONTHS DELIVERED WOMEN”, Proteus Journal, 2020.
2. Junges S., Gottlieb M., Baptista R., Quadros C., Resende T., “Effectiveness of pilates method for the posture and flexibility of women with hyperkyphosis.” Revista Brasileira de Ciência e Movimento, 2012
3. Cruz JC, Liberali R., da Cruz TMF, Netto MIA, “The Pilates method in the rehabilitation of musculoskeletal disorders: a systematic review.” Fisioter. mov. 29, 2016
4. Fernández-Rodríguez R., Álvarez-Bueno C., Ferri-Morales A. et al., “Pilates Method Improves Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis”, Journal of Clinical Medicine, 2019.
5. El Bably EM, El-Aziz K., El-Bandrawy A., El-Enein M., “Effect of Pilates Exercise on Primary Dysmenorrhea”, Med. J. Cairo Univ., 2019
6. Bahram M., Siahkohian M., Pourvaghar M. et al., “The Effect of Pilates Training on Immune Markers in Elderly Men”, Journal of Health Promotions Management, 2020.
7. Chen Z., Ye X., Shen Z., et al., “Effect of Pilates on Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Front Neurol. 2020
8. Kanter G., Rogers RG, Pauls RN et al., “A strong pelvic floor is associated with higher rates of sexual activity in women with pelvic floor disorders.” Int Urogynecol J. 2015
9. “Does Pilates Exercise Hurt?”, Greatmovesphysicaltherapy.com, April 19, 2021
10. “How Long Does It Take For Pilates To Work?”, ABove Physical Therapy, abovept.com, December 17, 2019