• Join Now
  • Locations
Exercise

Trainer Tip: Pilates for Posture, Strength, Flexibility — and Pregnancy

By Barbara Baez @BarbaraMBaez · On November 1, 2011

Have you heard of Pilates (pronounced puh-LAH-teez)? It is a method of exercise named after its inventor, Joseph Pilates. The Pilates method can be a safe, effective way to stretch, strengthen, and streamline your body.

Pilates mostly involves strength and flexibility, with a little balance thrown in. A complete workout regimen must include strength, flexibility, balance, AND cardiovascular exercise. That means that, if you add Pilates to your workout, you should also be doing something like walking, biking, running, jogging, swimming, or some other activity that gets your heart rate up. Cardio is the big-time calorie burner, and you’re not going to lose a lot of weight if you leave that out. You’re also not going to lose much weight if you neglect to eat well and in moderation.

In addition to helping you lose weight, Pilates has advantages that will make a bigger impact on your life than helping you lose weight. These advantages include:

  • A stronger core (the midsection of your body). This is perhaps the most touted benefit of Pilates.
  • Development of lean muscle mass. Pilates helps you develop lean, strong muscles. If you want to bulk up, try something else, but if you’re looking for a sleek, functional body, look no further!
  • Greater flexibility. Pilates is a great mixture of stretches and strengthening exercises.
  • Better posture. Pilates does wonders for your posture. And good posture does more than just look good—it helps you feel better, too!
  • Reduced pain in shoulders and back. This is related to the better posture Pilates gives you; with better alignment, you are less likely to go into bad positions that lead to pain, especially in your shoulders and lower back.
  • Reduced risk of injury. By strengthening your muscles and gaining greater awareness of your body, you are less likely to pull something or get bent out of shape doing something routine like getting out of your car.
  • Peace of mind. Doing Pilates requires intense concentration, so you won’t have the chance to stew over things you’re worried about!
  • Less stress. Taking time to focus on breath, alignment, and something other than the daily grind can help you lead a less stressful life
  • Better balance. Pilates helps with both balance and coordination, especially if you work with foam rollers and stability balls

Are Pilates and Pregnancy a good match?

Your tummy and pelvic floor muscles are put under increasing strain as your baby grows bigger.  Your tummy muscles are stretched over your growing baby, and, if they’re weak, you may develop back or pelvic pain. Your weakened pelvic floor muscles may become less supportive to your bowel, bladder, and uterus (womb) and move lower down into your pelvis under your baby’s weight. As a result, you may find it harder to squeeze and hold these muscles. Because of this, you may leak small amounts of urine when you cough or sneeze or feel a sensation of heaviness down below. Pilates targets the tummy, back, and pelvic floor muscles without straining other joints, so the exercises can work well for you during pregnancy.

During pregnancy, you may find that you feel a little clumsy or that your balance isn’t as good as usual. This is thought to be due to changes in your balance and posture (Pruett & Caputo 2011). Pilates has been shown to help improve balance (Johnson et al 2007) so you may find that you feel less clumsy if you carry out the exercises. It may also help you walk without swaying from side to side so much as your baby bump grows.

Remember to seek medical advice before starting a new exercise regimen.

Trainer Tip by Christina Perez.


(Visited 207 time, 1 visit today)
christina perezjoseph pilatespelvic floorpilatespregnancypregnant
Share Tweet

Barbara Baez

is the Director of Digital Marketing at Lucille Roberts with a B.A. in Journalism and a love for social media. Barbara is a Long Island native, now living in Westchester, who loves strength training and a flexible dieting “IIFYM” approach to staying in shape. Vegetarian, nail polish junkie, and Instagram addict, Barbara loves being a part of the Lucille Roberts fitness family!

You Might Also Like

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Exercise

    Your Activewear for the Warmer & Brighter Months

  • Exercise

    Schwinn Shares; How to Switch Up Your Workouts

  • Featured

    Simple ways to improve your health in 2018

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Featured

    Holiday Gift Guide 2017

  • Featured

    Here’s how you can feel better about yourself + do good for others.

  • Featured

    Strength in Numbers – POWER OF PINK recap.

Our latest posts

  • Simple ways to improve your health in 2018

    January 3, 2018
  • Your Gym Routine is Ruining Your Fitness Progress.

    December 8, 2017
  • Holiday Gift Guide 2017

    December 7, 2017
  • Here’s how you can feel better about yourself + do good for others.

    November 10, 2017
  • Strength in Numbers – POWER OF PINK recap.

    October 31, 2017

Lifestyle

Beauty

FabFitFun Summer Box is the Definition of Sunshine in a Box + Giveaway!

A brightly colored pink box with smile induced emojis all around it. This is only the beginning of what to expect when you get your hands on the ...

On July 25, 2016 / By Alyssa Holder

Your Go-To Tips For an Amazing Prom Night

3 Home Remedies For Winter Skincare

More Posts

Beauty 911: Don’t Have Time To Remove Makeup Before Your Lunchtime Workout?

On June 2, 2015

Why You Should Be Taking an Epsom Salt Bath

On April 6, 2015

Beauty 911: Apply Too Much Bronzer?

On March 17, 2015

Beauty 911: Try This Alternative To Dry Shampoo!

On March 10, 2015

What To Wear Under Your Workout Gear

On February 19, 2015

Fitness

Exercise

Your Activewear for the Warmer & Brighter Months

Summer is basically here and it is about time to switch out your activewear to match the season. Unless you have no issues with exercising in the sweltering ...

On June 21, 2017 / By Alyssa Holder

Schwinn Shares; How to Switch Up Your Workouts

Schwinn® Shares How to Keep Your Fitness Routine Fresh for Every Season

More Posts

Meet Anaflore; Strong Mother, Gastric Sleeve Surgery Patient & Our Next Winner of Our One Year Personal Training Giveaway!

On April 13, 2017

Benefits of Using the Treadmill and Elliptical Machines

On April 5, 2017

3 Kickboxing Moves to Burn Belly Fat

On March 10, 2017

Buddy Up With These Body Weight Only Workouts – No Equipment Necessary!

On March 7, 2017

Everything You Need to Know About Insanity

On February 1, 2017
  • About Lucille Roberts
  • contact us

© 2018 Town Sports International. All rights reserved.