Pilates and yoga - health benefits (2024)

Pilates (or the Pilates method) is a series of exercises inspired by calisthenics, yoga and ballet. Pilates promotes mobility and strength of all the major muscle groups in the body in a balanced fashion, whilst also having a key focus on the deep core muscles. It improves posture, flexibility, strength, balance and body awareness.

Always consult your doctor before embarking on any new fitness program, especially if you have a pre-existing medical condition or have not exercised in a long time.

Pilates explained

In the 1920s, physical trainer Joseph Pilates recognised modern lifestyles and their impacts on balance, posture and overall physical health. Inspired by his own complications as a child and by different forms of movement, he worked hard to improve his body. With great success he became stronger, more flexible and overall healthier. Following this, he introduced this way of movement what was to be later called Pilates into America as a way to help injured athletes and dancers safely return to exercise and maintain their fitness. Since then, Pilates has been adapted to suit people in the general community.

Pilates can be an aerobic and non-aerobic form of exercise. It requires concentration and focus, because you move your body through precise ranges of motion. It requires concentration in finding a centre point to control your body through movement. Each exercise has a prescribed placement, rhythm and breathing pattern.

In Pilates, your muscles are rarely worked to the point of exhaustion, so there is not always sweating or straining, just intense concentration. The workout consists of a variety of exercise sequences that are performed in low repetitions, usually five to ten times, over a session of 45 to 90 minutes. Floor based exercises performed on a mat and specialised equipment for resistance are often used.

The Pilates method is taught to suit each person and exercises are regularly re-evaluated to ensure they are appropriate for that person. Due to the individual attention, this method can suit everybody from elite athletes to people with limited mobility, pregnant women and people with low fitness levels.

Classes are held in specialised Pilates studios, physiotherapy clinics or at your local leisure facility or community centre.

Health benefits of Pilates

The health benefits of Pilates include:

  • improved flexibility
  • increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body)
  • balanced muscular strength on both sides of your body
  • enhanced muscular control of your back and limbs
  • improved stabilisation of your spine
  • improved posture
  • rehabilitation or prevention of injuries related to muscle imbalances
  • improved physical coordination and balance
  • relaxation of your shoulders, neck and upper back
  • safe rehabilitation of joint and spinal injuries
  • prevention of musculoskeletal injuries
  • increased lung capacity and circulation through deep breathing
  • improved concentration
  • increased body awareness
  • stress management and relaxation.

Pilates suitable for everyone

Pilates caters for everyone, from beginner to advanced. You can perform exercises using your own body weight, or with the help of various pieces of equipment.

A typical Pilates workout includes a number of exercises and stretches. Each exercise is performed with attention to correct breathing techniques and abdominal muscle control. To gain the maximum benefit, you should do Pilates at least two or three times per week. You may notice postural improvements after 10 to 20 sessions.

The difference between Pilates and yoga

Pilates and Yoga are often thought to be one in the same, however Pilates traditionally focuses more on control of movement and muscular endurance as opposed to yoga which connects the body to the mind through flow of movement.

Types of Pilates

The two basic forms of Pilates are:

  • Mat-based Pilates – this is a series of exercises performed on the floor using gravity and your own body weight to provide resistance. The main aim is to condition the deeper, supporting muscles of your body to improve posture, balance and coordination
  • Equipment-based Pilates – this includes specific equipment that works against spring-loaded resistance, including the ‘reformer’, which is a moveable carriage that you push and pull along its tracks.

Some forms of Pilates include weights (such as dumbbells) and other types of small equipment that offer resistance to the muscles.

Quality in a Pilates workout

Pilates consists of moving through a slow, sustained series of exercises using abdominal control and proper breathing. The quality of each posture is more important than the number of repetitions or how energetically you can move.

Books, online videos and other resources are available, however seek instruction from a qualified Pilates professional teacher/instructor or physiotherapist to get the best results.

Pilates and general precautions

Although Pilates is a low-impact form of exercise, certain people should seek professional advice before embarking on a new program, including:

  • people who have recently had surgery
  • pregnant women
  • males aged 45 years and older and females aged 55 years and older.
  • people with a pre-existing medical condition such as heart disease
  • people with pre-existing musculoskeletal injuries or disorders
  • anyone who has not exercised for a long time
  • people who are very overweight or obese
  • anyone who is deemed at risk of an adverse event after completing a pre-exercise screening.

Where to get help

  • Find your local councilExternal Link
  • Physiotherapy clinic, local leisure facility or community centre
  • Pilates studio
  • A qualified Pilates professional
  • A Pilates-trained physiotherapist
  • AUSactive or Tel. 1300 211 311
  • Smartplay Tel. (03) 9674 8777
Pilates and yoga - health benefits (2024)

FAQs

Pilates and yoga - health benefits? ›

The physical benefits of yoga and Pilates

If you're looking to develop strength and balance, when practised regularly yoga and Pilates are both ideal exercises for this. Given that many of the poses in yoga and exercises in Pilates involve supporting your body weight, they work muscles all over your body.

Are Pilates and yoga enough? ›

The physical benefits of yoga and Pilates

If you're looking to develop strength and balance, when practised regularly yoga and Pilates are both ideal exercises for this. Given that many of the poses in yoga and exercises in Pilates involve supporting your body weight, they work muscles all over your body.

Which health benefits are shared by yoga and Pilates? ›

Both are wonderful forms of low-impact exercise that can improve your flexibility, posture, and mobility—not to mention your mental and emotional health. Although Pilates and yoga have many benefits and are surely worth trying out for yourself, sometimes one may be better suited for your goals and personal needs.

How long does it take to see results from yoga and Pilates? ›

When done consistently and under the guidance of a proper yoga instructor, yoga usually takes about 6-12 weeks to see results, although this varies from person to person.

Can yoga and Pilates change your body? ›

See what works for you:

For maximum benefits, we recommend incorporating both Pilates and yoga into your lifestyle. The emphasis on core strength in Pilates means you can do more in your yoga practice, and visa-versa, so combined together they can completely transform and tone your body in ways other workouts cannot.

Is Pilates enough to change your body? ›

A sculpted, toned Pilates body is one of the strongest out there. Balance postures, deep core movements, and small, repetitive exercises that test endurance will transform your body and build strength by lengthening, toning, sculpting and strengthening.

How many times a week should you do Pilates and yoga? ›

It is safe to do Pilates every day, but you certainly don't have to in order to experience its benefits; three times a week is enough. Not sure where to start? Try one of Peloton's Pilates workouts, which range from 20 to 45 minutes.

What burns more fat, yoga or Pilates? ›

Both Pilates and yoga are exercises designed to build strength and improve flexibility. Yoga and Pilates are both good for weight loss — but yoga, especially vinyasa yoga, burns more calories per hour. Deciding between Pilates and yoga comes down to personal preference and whichever gets you most excited to workout.

Which is better for seniors, yoga or Pilates? ›

The benefits for both are huge and the evidence for both is strong. As a general rule, yoga focuses a bit more on stretching, and Pilates a bit more on strength. However, they will each lead to improvements in both components and it really depends on your teacher, your personal preferences and your goals.

What is Pilates and yoga together called? ›

The Pilates versus yoga battle has been hard-fought and long (like, almost 100 years long). But one workout style called PiYo—invented by the sweat lover's behind Beachbody—claims to fuse the two together for one ideal, butt-kicking exercise.

Will 20 minutes of Pilates a day make a difference? ›

If you're following the right workouts, absolutely! 20-minutes a day is plenty to get you in Pilates shape.

How quickly can yoga change your body? ›

Generally, most individuals notice some physical changes within a few weeks of starting a regular yoga practice. Targeted massage therapy can help individuals recover faster from intense yoga sessions and maintain their consistency in practice.

Does yoga reshape your body? ›

Yoga poses involve a lot of stretching and use resistance to induce muscular contraction. By stretching the muscle, the muscle fibres lengthen and re-align, which is an amazing way to shape the body, giving our students a tighter and leaner physique.

What body shape does Pilates give you? ›

You will likely develop a lean and toned physique if you practice Pilates consistently. This is because Pilates builds muscle and strengthens your body. Pilates exercises incorporate controlled movements that target specific muscle groups. These movements help activate your muscles and make them work harder.

What type of body does Pilates give you? ›

Health benefits of Pilates

increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the 'core muscles' of your body) balanced muscular strength on both sides of your body. enhanced muscular control of your back and limbs.

Which is harder, yoga or Pilates? ›

Pilates is certainly a more intense workout that burns calories faster and produces physical results quicker, so you could make the argument that Pilates is the harder of the two. But again, everything comes down to what you wish to get out of the class and the methods your instructor takes to get you there.

Do you lose more weight with yoga or Pilates? ›

Both Pilates and yoga are exercises designed to build strength and improve flexibility. Yoga and Pilates are both good for weight loss — but yoga, especially vinyasa yoga, burns more calories per hour.

What is more difficult Pilates or yoga? ›

Pilates is certainly a more intense workout that burns calories faster and produces physical results quicker, so you could make the argument that Pilates is the harder of the two. But again, everything comes down to what you wish to get out of the class and the methods your instructor takes to get you there.

How many Pilates classes should I do a week to see results? ›

In conclusion, Pilates is an excellent way to achieve your fitness goals, and the ideal schedule will depend on the type of Pilates you are doing and your fitness level. But if you're looking to see real results, aim to attend classes three to four times per week or up to five times a week if using a Pilates reformer.

What is better for beginners, yoga or Pilates? ›

A common question a lot of Pilates and yoga teachers get—besides where to find the best affordable workout clothes—is: “Which is harder, Pilates or yoga?” While the answer is subjective, and both can be great for beginners, it may be beneficial to start with yoga first to build a foundation.

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