If you are looking for a toned body, more flexibility and better posture turn to Pilates, the exercise technique renowned for its ability to stretch and tone.
The exercises can be done on a yoga mat —sometimes with props— or on specialised Pilates equipment like the Reformer or Tower.
What is Pilates?
Pilates is a distinct method of exercise designed to improve posture, flexibility and physical strength, through controlled movements that focus on the core.
Pilates is not a style of yoga, it is a form of strength training that uses a combination of predefined exercises performed in different sequences to create muscular exertion.
Pilates might look simple from the outside, but it demands focus, control, co-ordination of breathing, and absolute precision when performing the movements.
The exercises can be performed at different intensities to give you either a vigorous workout or some gentle strength training.
Pilates was created by Joseph Pilates in the 20th century to provide rehabilitation for dancers, and has become popular with fitness enthusiasts from all walks of life over time.
Pilates is complete co-ordination of body, mind and spirit. Joseph Pilates
Practising Pilates 3 times a week can improve your flexibility and have a significant impact on your daily activities.
If you're keen to learn more, read on as we explore the top 5 physical and mental health benefits of Pilates, and take a look at where you can drop by for a refreshing Pilates class.
The Health Benefits of Pilates
You are only as healthy as your mind and body. Both are priceless!
Being healthy is the root of having an abundant life no matter what age you are!
Would you believe that it is possible to have a healthy and fulfilling life by exercising just 2-3 times per week?
Yes, that is correct. Pilates is one of the best exercise routines for a full-body workout and is suitable for people of all ages from different sporting backgrounds.
You will feel better in ten sessions, look better in twenty sessions, and have a completely new body in thirty sessions. Joseph Pilates
Here are just 5 of the benefits you will reap by doing Pilates:
1. Promote Mental Well-Being
Studies show that people who practise Pilates two times a week will see a significant improvement in their mood.
Pilates promotes mindfulness and body awareness. Meaning that it teaches you to stay in touch with your body —both in movement and breath— while you exercise.
Listening to your body's cues are essential if you are doing a workout to boost your mood.
Breath work is an important element of Pilates and is incorporated into all exercises. In general, Pilates requires you to exhale when exerting effort, and inhale when releasing a position.
Breath work on its own is a powerful tool to help you improve your mental wellbeing, whether or not you are doing a Pilates routine.
Here are a few benefits of doing mindful breathing exercises:
- Relieve stress & anxiety
- Reduce or eliminate depression
- Gain mental clarity
- Manage PTSD and heal trauma
- Improve sleep cycles.
2. Build Strength, Tone, and Improve Performance
Building core strength is one of the primary objectives of Pilates.
However, a regular Pilates routine will also help you build strength in other parts of your body.
The goal of this beneficial practice is to be in total control of your breath and movement. To do this you will need the strength and stability of your central core muscles —also referred to as your Powerhouse.
In Pilates, the Powerhouse refers to the area of your body that extends from your pelvic floor to your ribcage.
The Powerhouse is made up of six main muscles: the pelvic floor, quadratus lumborum, multifidus, transverse abdominis, rotators and diaphragm.
Controlling all these muscles at once is not as easy as it sounds!
Are you starting to get an idea of why Pilates is such a great exercise to build strength and stamina?
Not only will you build muscle strength but also muscular endurance. This practice is more about toning than building muscles but along with the toning you can expect significant improvement in stability and endurance.
3. Improve Balance and Posture
A man is as young as his spinal column. Joseph Pilates
Can you believe that back pain is often related to weak core muscles and poor posture. Doing Pilates regularly will increase your abdominal strength, and therefore improve alignment and balance which means your posture will improve immensely and also because of your strengthened core muscles.
When you have a strong core you can start saying goodbye to lower back pain and hello to improved athletic performance.
Sounds promising doesn’t it?
A weak core can have a major effect on your range of motion and can impact your overall quality of life.
So if you are looking to improve your mobility and general well-being then it’s time to welcome Pilates as a part of your exercise regime.
4. Increase Flexibility and Mobility
Stretching is a big component of Pilates and regular stretching will make you more flexible. The more flexible you are, the better you will be able to move in day-to-day life and also while exercising.
Improved flexibility also reduces your risk of injury.
Pilates is a great option if you want to become more flexible. However, if flexibility is your main goal but you prefer a more contemplative practice, yoga can offer you similar benefits along with a more meditative approach.
5. Injury Prevention and Recovery
It’s no surprise that Pilates can help you to prevent injury, and prevention is always better than cure.
But how exactly does it prevent injury?
Pilates works on strengthening muscles, tendons and ligaments. When these parts of your anatomy are strong you are less likely to get an injury.
Not only does it help you prevent injury but it can help to recover from one as well.
Studies have shown that Pilates is an effective practice for rehabilitation after injury and also assists with reducing pain.
If you do would like to use Pilates to rehabilitate an injury, make sure to consult with your doctor first, and use a qualified instructor to ensure a safe journey to recovery.
Here are a few rehabilitative bonuses you should know about:
- Pilates is known to restore normal muscle function and activate deep stabilisers after an injury
- It can help with spinal curvatures and diseases
- Promotes muscular symmetry and spinal health
- Teaches proper muscle alignment and body positioning
- Restores function to those with slipped discs
- Recovery from hip and knee replacement surgeries
- Increases blood circulation which helps to speed up the healing process
- Pilates can heal and strengthen your bones.
As you can see there are a myriad of advantages of doing Pilates.
Are you ready to get moving? Let’s have a look at what you will pay to take a Pilates class.
What is the Price of Pilates Classes?
Now that you are aware of the many benefits of Pilates, the next question to be answered is probably, how much does Pilates cost?
There is no simple answer, as prices will vary according to the following:
- Where you live
- Whether you will be attending group classes, online classes or one-on-one private sessions
- The type of Pilates you want to practise; mat-based classes or specialised classes using machines like the Reformer or Tower
- What your instructor's credentials are.
For mat-based Pilates classes, you can expect to pay:
- Between R100 and R200 if you drop in for a single class
- R600 - R1 200 for bundle classes, and
- R900 - R2 000 per month.
- If you would like to do a private class you will be looking at R250 - R500 per hour for a class.
For Reformer Pilates classes, average prices are as follows:
- R260 - R350 for one class
- R2 600 for a pack of 10 classes.
If you are comfortable with doing your Pilates lessons at home then you will be able to find many online classes. As a bonus, if you are on a budget, then practising in the comfort of your own home is the best option as there are many free Pilates classes available online.
Now that you have a more clear idea of prices are you ready to book your first class?
Let us help you find a Pilates class near you.
Finding Pilates Classes Near Me
One of the simplest ways of finding a Pilates class that will fit your pocket and where you can find loads of information about an instructor or studio is by running a simple Google search such as “pilates classes near me”. You'll find lots of key information like this, such as the locations of studios and teachers, along with their contact details, reviews by students, and prices.
It is as easy as that!
Another excellent idea is to search for a private Pilates instructor or tutor on Superprof if you would like to have a more personal experience.
We have many Pilates instructors listed on Superprof in many areas of South Africa. The average price charged by Superprof's Pilates coaches is R218 for one hour of private Pilates lessons.
What's more, most of our Pilates teachers offer you one free lesson!
Now, what could be better than a free Pilates lesson in the comfort of your own home?
There are also hundreds of online class options to choose from, and here are some that we recommend you check out:
- Pilates At Home (R195 - R325)
- do! Pilates (R120 - R600)
- Pilates Live (Free)
- Lottie Murphy (Free)
Are you ready to get started and give your body the care and love it deserves?
By practising Pilates regularly you can tap into the wonderful health benefits it offers.
Now is the time to live a healthy life!
If you are a beginner wanting to start your Pilates journey and would like to find out more about this discipline we have another article in this series that can give you more information about this amazing exercise.
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