Is Pilates Considered Strength Training?

Group sporty women exercising

To cut right to the chase, yes, Pilates is considered strength training. Is Pilates good for strength training? Also, yes. 

While it may look different from other popular strength training exercises such as push-ups, squats, and lunges, Pilates increases muscle strength and tone instead of building bulky stiff muscle. Pilates can also improve your flexibility, endurance, and joint stability.

Pilates on its own is considered a full-body exercise routine that will emphasize your range of motion, target the use of different muscle groups from your upper body to the core muscles down to the abdominal muscles, and regulate your breathing patterns.

Joseph Pilates, an Austrian Physical Trainer, is credited with inventing the Pilates regimen and philosophy in the 1920s when was a nurse in an English internment camp for his nationality. With limited resources and space, Joseph Pilates developed the Pilates Method of Body Conditioning we know today and led the first Pilates classes for thousands of inmates.

Just as Joseph Pilates did years ago, modern-day Pilates instructors guide people through Pilates exercises, crafting personalized Pilates workouts that will push them closer to their fitness goals.

Pilates for Core Strength

If one of your fitness goals is to have and maintain a strong core, choose from many core-strengthening low-impact exercises.

For all these moves, you should be lying face up on a thick gym mat. 

  • Leg circles
  • Single leg stretches
  • Pilates One Hundred (Lift your outstretched arms 100 times in increments of 10 as your legs are up toward the ceiling but lowered halfway at an angle.)
  • Criss-cross (With your bent arms behind your raised head, bring your elbows to the opposite knee.)
  • Double leg stretches
  • Pendulum (Let your raised knees fall naturally side to side.)
  • Scissor Kicks
  • Roll Ups
  • Teaser (Create a V shape with your torso and legs.)

In addition to core strength, benefits of Pilates include

  • Pain Relief
  • Better Posture, Balance, and Coordination
  • Improved Flexibility, Endurance, and Stability
  • Breath Control
  • Increased Body and Spatial Awareness
  • Positive Mental Health and Well-being
  • Boost Joint Movement and Energy
  • Restful Sleep

How Long Will It Be Until I See Results?

Results and timing will vary based on several factors: your specific goals, fitness level, consistent routine and eating habits.

If you stick to weekly classes or sessions, your instructor can measure your progress and give you a better idea of what success looks like.

ProPilates classes are designed to reshape your figure and strengthen your body in just 8 weeks (about 2 months) when you take classes 3 times a week. Each class is an hour long.

Along with significant diet changes, doctors typically recommend 150 minutes (about 2 and a half hours) a week of moderate to intensive levels of exercise to lose weight quickly. If you take Pilates classes at ProPilates, you will far exceed this recommended minimum.

You may see and feel transformative results from Pilates even sooner when pairing them with weight training and Low Impact Cardio Workout. As someone lifts weights, they will increase and expand muscle size. Pilates will help define the tone or tension of these larger muscles.

Pilates and strength training go hand in hand. Pilates will enhance your strength training and complement your cardio and resistance training.

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At ProPilates, we offer a Pilates-based and endermologie weight loss program that will fine-tune the muscles throughout your entire body to burn more calories.

Our instructors will teach you how to balance your nervous system and provide a specialized nutrition outline for you to follow. Our Endermologie Anti Cellulite Treatment will eliminate stubborn localized fat and tighten your skin.

Read our client success stories as people from all walks of life have achieved the body and well-being of their dreams.

Pilates is more than a class or singular exercise. Pilates is a long-lasting lifestyle and community that was born from overcoming adversity.

How Is Gyrotonic Used in Physical Therapy?

Front view of a woman completing upper body series movements on a gyrotonic machine.

Gyrotonics is a movement system growing in popularity throughout physical therapy practices. Physical therapy is often a standard treatment for improving mobility and strength after injury or a health condition. However, Gyrotonic movement offers a more holistic approach to the mind and body system, which physical therapy often lacks.

Read on to learn how Gyrotonic exercise can be used in physical therapy settings.  Plus, how you can incorporate this movement system as a physical therapy

What Is the Gyrotonic Method?

The Gyrotonic Method is a unique movement system designed to activate larger muscle groups and joints through fluid, circular movements. Similar to Pilates, Gyrotonic exercises are performed using specialized equipment that incorporates pulleys and weighted cables. This equipment provides added support and resistance, making it adaptable for various fitness levels.

Gyrotonic therapy offers several benefits during physical therapy rehabilitation programs. The movement system’s benefits include enhancing range of motion, increasing strength and flexibility, and improving coordination.

If you have an injury or health condition that affects your joints or muscles, these benefits can help with rehabilitation and pain. Gyrotonic movements also help improve spinal health by decompressing the vertebrae. This can help improve spinal alignment and reduce pain.

How Is the Gyrotonic Method Incorporated Into Physical Therapy? 

Physical therapists often become certified in Gyrotonic or partner with instructors to enhance rehabilitation programs. Here’s a look at how this movement system is used in physical therapy settings:

  • Improve mobility: Research shows Gyrotonic exercises can effectively improve gait patterns (how you walk) in people who experience chronic lower back pain.
  • Improve range of motion: The 3D spinal motion increases muscular strength and flexibility around the spine, which improves functional spinal motion and movement.
  • Reduce pain: Research shows that Gyrotonic exercise helps improve trunk and lower back stability. This helps reduce chronic lower back pain.
  • Improve balance and coordination: Gyrotonic movements like circles, spirals, and undulation curves mimic natural movements that help improve muscle strength and flexibility.
  • Increase body awareness: Movements require breathing and contracting multiple muscle groups simultaneously. This helps achieve proper body alignment and stretches the body. This combination of breathing and muscle contractions brings a heightened awareness to movement and reconnects your mind and body.

Is Gyrotonic Good for Arthritis?

Gyrotonic’s gentle, flowing movements are ideal for individuals living with arthritis, sciatica, strain injuries, and osteoporosis. This movement system can help increase joint lubrication, reduce pain, and improve flexibility. Additionally, Gyrotonic exercises achieve movement without putting excessive stress on the joints, minimizing discomfort and potential for further damage.

What Does a Gyrotonic Workout Include?

A female gyrotonic instructor holds the arm of her female student explaining to them how to do physical exercise with pulleys.

Gyrotonic movements prioritize circular motions that resemble natural movements. This focus translates to more functional strength and flexibility gains. Traditional strength training or other physical therapy methods often don’t focus on natural movements to strengthen your muscles.

A physical therapist or Gyrotonic instructor will design a session tailored to your unique needs and limitations. The specialized equipment provides additional support and resistance during the exercises. Here’s a typical structure of a Gyrotonic session:

  • Warm-up: A series of gentle spinal movements prepare the body for the workout, increasing blood flow and loosening up muscles.
  • Flowing Sequences: Exercises transition into continuous, circular movement systems that target various muscle groups. These sequences may include arch and curl series, hamstring series, upper body series, and abdominal series. Breathing is crucial throughout these movements, promoting a connection between breath and muscle contractions.
  • Cool-down: Gentle stretching movements help the body recover and unwind from the workout, promoting relaxation and improved flexibility.

How Often Should You do Gyrotonics?

Your goals and physical fitness level depend on how often you incorporate Gyrotonic exercise into a treatment plan. Typically, we recommend completing 2-3 sessions per week for the most benefit. Consistency is essential if you want to experience all the benefits Gyrotonic has to offer.

Is Gyrotonics Better than Pilates?

Both Gyrotonic and Pilates are valuable movement systems you can effectively integrate into physical therapy programs. Both can help improve stability, flexibility, and coordination. Determining which option is “better” depends on your individual needs and limitations.

Gyrotonic focuses more on circular spinal motions that move with your breath. Pilates emphasizes more core strength and stability, while also connecting to your autonomic nervous system through breath.

Gyrotonic exercises tend to be gentler and more adaptable, making them suitable for individuals with limited mobility. Additionally, the decompression of the vertebrae during specific exercises may offer more significant pain relief for some individuals.

Discussing both options with a Gyrotonic and Pilates specialist can help you determine the most beneficial approach for your recovery journey.

Start Your Recovery Journey with ProPilates

ProPilates offers a tailored Gyrotonic and Pilates program to provide a more holistic approach to physical therapy. Located in Fort Lauderdale, our Lifestyle Solutions Studio has incorporated the healing power of Pilates, Gyrotonic, and Acupuncture since 2000.

Our team of experienced instructors can incorporate Gyrotonic exercises into your personalized treatment plan, helping you achieve your rehabilitation goals. Through a Pilates or Gyrotonic therapy program, you can learn to restore your body’s optimal function and natural movement, while healing the mind and body. 

Request an appointment

Fact or Myth: Does Endermologie ® Tighten Skin?

Woman getting cellulite treatment for her thighs

We’ve all had those moments where we wished for a quick fix to tighten up our skin. Enter Endermologie—a popular treatment that claims to tighten and rejuvenate your skin. 

Is there clinical evidence to back up these claims? If so, how does Endermologie ® tighten the skin exactly? Let’s explore this exciting treatment.

What is Endermologie ®?

Endermologie® is a patented cellulite reduction and body contouring treatment developed by LPG Systems. It uses an LPG Endermologie ® device to perform deep tissue massage and suction techniques.

This non-invasive cellulite treatment targets fat cells and connective tissue to reduce the appearance of cellulite. Clients may experience reduced water retention, leading to weight loss and a more sculpted appearance.

The skin-tightening benefits are what make Endermologie ® a popular choice for people seeking to enhance their body contours. By stimulating collagen production and improving blood circulation, it rejuvenates the skin with a smoother, firmer appearance.

Pre-Endermologie ® Treatment Considerations

Any cosmetic procedure or body treatment requires adequate preparation. Check out some considerations to prepare or understand before undergoing Endermologie ® cellulite treatment.

Initial Professional Consultation 

Schedule an initial consultation to ensure the best possible outcomes. The practitioner will ask about your specific concerns and goals. They’ll also assess your skin condition, cellulite severity, and overall health status to check if the treatment suits you.

Treatment Preparation

Leave your lotions and oils at home on treatment day, as these substances can create a barrier between the skin and the device. Wear something comfy and easy to move in. You might need to strip down or wear a garment during your session, so it’ll make things easier if you’re dressed for comfort. 

Treatment Session Interval

Endermologie ® often requires multiple treatment sessions for optimal results. It’s recommendable to undergo a series of sessions, usually one to two weeks apart. This uniform interval helps target stubborn fat deposits in various areas of the body, including thighs, buttocks, abdomen, and arms. 

One session alone may not give you the thorough treatment necessary for noticeable improvement. Inconsistent or irregular sessions may also yield suboptimal results—with less visible cellulite reduction and skin tightening than expected. Consistency matters for getting the most out of your treatment.

Endermologie ® Treatment Expectations

Knowing what’s in store can help you feel relaxed and enjoy the process. Here are things to expect during and after your sessions.

Senior woman with eyes closed touching her face

What to Expect After Endermologie ®?

You may experience temporary post-treatment side effects on the treated area, such as mild redness or bruising. But don’t sweat it—these often disappear fast. Many clients report feeling relaxed and rejuvenated after each session. You might even notice some immediate improvements in how your skin feels and looks. 

How Long Do Endermologie ® Results Last?

Endermologie ® isn’t a permanent fix. The results vary from person to person. For some, the cellulite reduction and improved skin texture stick around for about six months after a series of 14 treatments. Without maintenance sessions and a healthy lifestyle, the results may gradually diminish over time. Factors like diet, exercise, and skincare routines can help prolong the results. 

Aftercare Tips for Maximum Results

Enjoy long-lasting results for smoother, firmer skin by following these post-Endermologie ® aftercare tips.

  • Stay hydrated. Drink plenty of water to keep your skin hydrated and support the body’s natural detoxification process.
  • Avoid sun exposure. If unavoidable, wear sunscreen to prevent sun damage that can accelerate skin aging and diminish the results.
  • Healthy diet. Incorporate nutrient-rich foods like fruits, vegetables and lean proteins into your diet to nourish your skin from the inside out.
  • Wear compression garments. If recommended by your practitioner, wear clothing that provides gentle pressure to enhance blood flow and support the sculpting effects.
  • Follow a skincare routine. Use skincare products containing hydrating and firming ingredients, such as hyaluronic acid and collagen-boosting peptides, to maintain smooth and supple skin texture.
  • Regular exercise. Engage in regular physical activity, including Pilates, to promote circulation and lymphatic drainage, complementing the effects of Endermologie ® treatments.

Endermologie® treatments can work wonders in smoothing away that bumpy, orange peel-like cellulite texture, but not permanently. If you’re in search of a more long-lasting solution to complement your treatment, consider Pilates-based therapy. It helps reduce cellulite over time by toning your muscles, improving posture, and reshaping your body. 

Book your first class for free today.

How Pilates Can Boost Your Immunity

Young woman sits on the couch covered in a blanket while blowing her nose during flu season.

TL;DR:

TLDR: Pilates, originating during the Spanish flu and World War I, has historical ties to immune health. It boosts immunity by stimulating lymphatic drainage, improving circulation, and increasing immune-fighting cells. Other immune-boosting practices include a balanced diet, adequate sleep, hydration, and limiting alcohol. Pilates combines breathing and movement for holistic immune support.

Pilates is well-known for improving overall well-being. But like other forms of exercise, Pilates can also help boost immune health. Pilates’ immune system-boosting benefits go way back. In fact, Pilates exercise was born as the Spanish flu spread across the globe and World War I sites.

This historical anecdote highlights Pilates’ early potential as an immune-boosting practice. Keep reading to learn how Pilates benefits your immune system.

Pilates: A History of Immune Defense

From 1918 to 1919, a new, deadly influenza strain infected nearly 500 million people—about 33% of the world’s population during that time! Of those infected with the Spanish flu, an estimated 50 million people died. Unlike typical flu strains, healthy adults between 20 to 40 years old were hit the hardest. At the same time, people were also losing their lives during World War I.

So where does Pilates come in? During the influenza pandemic, Joseph Pilates was (a nurse at)  held at an internment camp. There, he started refining his “Contrology” exercises and teaching his methods to fellow internees. These camps were hit especially hard by influenza, but Pilates’ claimed his teachings helped prevent fellow internees from getting sick.

In a 1962 Sports Illustrated profile, Pilates said internees who practiced Contrology “ended the war in better shape than when it started, and when the great influenza epidemic came sweeping over all the countries that had fought in the war, not one of them came down with it.” Today, we know staying physically active helps improve your health and better protect you from current flu strains.

Pilates and Health: How Does Exercise Boost the Immune System?

Exercise in general is a great way to strengthen your body and mind— including your immune health! Getting your muscles moving and blood pumping, helps your body stay healthy and ready to tackle illness. Pilates specifically can help boost your immune system in a few different ways.

Simulate Lymphatic Drainage

Through controlled, precise muscle movements, Pilates stimulates the lymphatic system and helps pump lymph fluid through the body. Specifically, Pilates activates your deep core muscles and calf muscles, which are areas that help move and drain lymph fluid.  

Your lymphatic system is an intricate network of vessels and nodes that helps your body’s waste removal and immune systems function.

You need lymph fluid to move through the body to get rid of built-up toxins that can affect how your body fights infections. Research shows Pilates helps move lymph fluid in the body in people with lymphedema—swelling caused by lymph fluid blockage.

Young woman completes mat pilates side stretch in living room.

Improve Circulation

Moving through Pilates exercises and deep, controlled breathing also help improve blood flow. Good circulation is another vital component of a well-functioning immune system.

When illness strikes, your circulatory system helps transport white blood cells to fight infections. Efficient circulation also works with your lymphatic system to help remove organ waste that can hold in toxins.

Increase Immune Fighting Cells

Research shows practicing Pilates helps boost important immune system cells that help protect you from getting sick and fighting current illnesses.

Older adults who practiced Pilates 3 days a week for 12 weeks were able to improve levels of monocytes and lymphocytes. Monocytes are immune cells that act as a first response against illness—aka innate immunity. Lymphocytes are a type of white blood cell that helps your body fight an infection that has already affected your body—aka adaptive immunity.

Other research found practicing Pilates 3 times a week for 8 weeks improved important antibody levels called immunoglobulin A (IgA). Your body needs IgA for a functioning immune system, and if you don’t have enough, you’re more likely to frequently get infections and have allergies, digestive problems, and autoimmune issues.

Other Ways to Strengthen Your Immune System

Pilates is a great addition to a healthy lifestyle that supports your immune health. Other ways you can help boost your immunity include:

  • Eating a nourishing, balanced diet
  • Getting enough sleep 
  • Drinking more water 
  • Limiting your alcohol consumption

Boost Your Immune System With Pilates Classes

Pilates is a powerful, holistic approach to strengthening your immune system. Every Pilates movement combines deep breathing and controlled movements to help cleanse your body of toxins and boost immune response.

Learn more about enhancing your body’s natural defenses with Pilates classes at ProPilates. Our Fort Lauderdale Studio has helped Pilates beginners improve their overall health since 2000. Contact ProPilates today to start your Private or Group Pilates lessons!

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Pilates Exercises and Acupuncture for Lower Back Pain

A person getting acupuncture on their back.

TL;DR:

  • Lower back pain is common and has various causes, but Acupuncture and Pilates can help.
  • Acupuncture:
    • Can deactivate trigger points and promote healing.
    • Improves circulation and heals tissues.
  • Pilates:
    • Decompresses the spine,
    • Builds core strength
    • Increases body awareness.
  • Combining acupuncture and Pilates:
    • Offers the potential for complete pain relief and better overall health.
    • Provides sustainable pain management.

 

Do you ever feel like lower back pain is holding you back from the life you want to live? The pain may stem from daily activities or old injuries. This can truly drain your energy and limit your enjoyment of an active lifestyle.

The good news is, you don’t have to suffer in silence. Powerful tools like Pilates and Acupuncture for lower back pain can help you get back to feeling your best.

Let’s explore how both approaches work and their benefits.

Understanding Lower Back Pain

Lower back pain is a frustratingly common experience, affecting millions around the world. It can be caused by a wide range of factors, both external and internal.

External factors can include:

  • Improper lifting techniques
  • Poor posture
  • Strenuous physical activity
  • Work-related activities that involve heavy lifting or prolonged sitting

Lower back pain can also stem from internal factors, such as:

  • Age-related wear and tear on the spine
  • Deterioration of the natural movements we are born with
  • Underlying medical conditions
  • Arthritis
  • Muscle strains or sprains

By incorporating strategies like Acupuncture and Pilates, you can take steps to improve your overall well-being

Acupuncture for Low Back Pain

What is Acupuncture?

Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body. These points, known as acupuncture points or acupoints, are believed to be connected to energy pathways (meridians) throughout the body. 

How Acupuncture Helps With Lower Back Pain

The exact mechanism of how acupuncture works for pain relief is still being researched. However, one theory is that acupuncture needles balance by stimulate the nervous system, into optimal function in a relaxed and calm state of being which can: 

  • Deactivate “trigger points”: These are tight, knotted areas in the muscles that can contribute to pain and inflammation. Acupuncture needles inserted near these points may help to relax the muscles and reduce pain signals sent to the brain. 
  • Promote healing: Acupuncture is believed to increase the release of natural pain-relieving chemicals in the body, such as endorphins. This can help to reduce overall pain and inflammation.

There are several other benefits of Acupuncture for back pain, especially when used with Chinese herbal medicine:

  • Improved circulation: Increased blood flow to the affected area can promote healing and reduce inflammation, helping the recovery process.
  • Heal tendons, discs, and muscles: By improving circulation and addressing trigger points, acupuncture may support the healing process of these vital tissues in the lower back.

Pilates for Lower Back Pain

A Pilates instructor helping a person do back stretches.

What is Pilates?

Pilates is a low-impact workout. It targets your core muscles, improves flexibility, and helps with postural alignment. It involves a series of controlled movements performed on specialized equipment or using only body weight.

How Pilates Helps With Low Back Pain

Pilates workouts, like pelvic tilts, can help with lower back pain by:

  • Decompressing the spine: Pilates lengthens and strengthens core muscles. This can improve spinal alignment and take pressure off the discs and vertebrae. 
  • Building core strength and stamina: A strong core provides better support for the spine. This improves stability and reduces the risk of injury. 
  • Increasing body awareness: Pilates focuses on controlled movements and mindful breathing. It helps you recognize and fix any posture or movement issues that might cause pain.

The Combined Approach: Acupuncture and Pilates

Combining Acupuncture and Pilates is a powerful way to manage lower back pain. They each have their own benefits, and together, they tackle various aspects of pain and healing. They provide a holistic and complementary treatment approach.

Together, their benefits include: 

Potential for Complete Pain Relief

The pain-relieving effects of acupuncture with the strengthening and alignment benefits of Pilates can work wonders. It can potentially lead to significant pain reduction or even complete pain relief in some cases.

Better Overall Health and Resilience 

Both acupuncture and Pilates promote overall well-being by addressing pain, improving flexibility, and strengthening the body. When used together, they can increase resilience and help better manage pain while preventing future issues.

Sustainable Pain Management

While Acupuncture points for lower back pain can offer immediate relief, Pilates can help with long-term benefits. Pilates strengthens your core and improves posture, potentially reducing the risk of future pain in the long run. They’re the ultimate team-up.

Your Path to a Pain-Free Future

Lower back pain doesn’t have to limit your life. Exploring a combined approach like acupuncture and Pilates can help you get back to doing the things you enjoy.

Ready to take control of your lower back pain? At ProPilates, we offer Acupuncture and Pilates services under the guidance of experienced professionals.

Book your appointment today and start your journey towards a pain-free and active life!

How Often Should You Do Pilates to See Results? We Have The Answer

Group of people do the side stretch exercise in a Pilates class.

Like any developmental program, Pilates requires repetition, correction, and practice. It takes time and discipline for the body to respond and adapt to long-term, sustainable changes. For the best results, you should do Pilates frequently to make changes in your nervous system that translate to strengthened muscles, tendons, and ligaments.

People of all ages and fitness levels can practice Pilates to improve their flexibility, strength, and coordination. Pilates can also help promote relaxation and help you reach your weight loss goals. The key is consistently attending Pilates classes each week.

Taking private sessions with an experienced ProPilates instructor will make all the difference in the world when it comes to getting results and achieving your goals! Here’s how often you should practice Pilates to build physical and mental strength.

How Long Does It Take to See Results from Pilates?

How soon you see results from Pilates depends on factors like your fitness level, goals, and consistent practice. Still, most people start seeing results within a few weeks.

Pilates can help you improve flexibility, build strength, or lose weight. As a mind/body approach to fitness, Pilates will make you feel and look better! Pilates is more than a workout. Practicing Pilates promotes overall well-being to create a healthier and happier you.

ProPilates classes are designed to quickly and effectively reshape and strengthen your entire body in 8 weeks when practiced 3 times a week. You must understand the power of proper technique and execution of the Pilates exercises! By committing to Pilates several times a week, you can learn the correct way to engage your core and correct your Primary Movements.

How quickly you build strength can also depend on your body composition and workout quality. Research has shown it can take people 2-4 weeks or 8-12 weeks to build strength. It could take anywhere from 2 to 12 weeks to see results from Pilates.

How Many Pilates Classes to See Results?

We recommend taking Pilates classes 3-5 times a week during the first 4 weeks. After your first 4 weeks, we recommend attending Pilates 3 times a week. Attending Pilates more often in the early stages gives you a greater opportunity to learn how to execute the Pilates exercises correctly. Having a solid foundation will ensure you’re getting a quality workout that will help you see long-lasting results!

Attending just 1 Pilates class a week or attending 3 classes every other week isn’t going to give you results. It is important to prioritize Pilates every week to improve your strength and movement.

How Often Should You Do Pilates to Lose Weight?

Man doing a side plank elbow stretch exercise in Pilates class

To help you lose weight, you should take Pilates about 3 times a week. Just keep in mind that weight loss doesn’t happen with exercise alone. To lose weight, you need to take Pilates classes, address your nervous system, and eat a nourishing diet.

If your nervous system is stuck in a stressful fight or flight response, your digestion doesn’t operate at full capacity. That means you are wasting precious energy that makes you crave sugary and high-fat foods.

Resetting your nervous system also requires getting enough sleep to help your body recharge and relax. Following an optimum human diet is also essential. This diet includes organic meat, meat, fish, shellfish, eggs, fresh vegetables and fruits, nuts, seeds, and starchy plants.

The good news is Pilates helps improve your mind/body connection. That means Pilates not only helps you reset your nervous system, but it also builds strength and flexibility on your weight loss journey.

How Many Minutes of Pilates a Day to Lose Weight? 

To lose weight, you must practice Pilates for at least 50 minutes daily (3 times a week). Along with diet, adults need at least 150 minutes of moderate-intensity exercise a week to lose weight.

All Pilates classes at ProPilates are 1 hour long. If you take 3 ProPilates classes a week, you will actually exceed this minimum and reach 180 minutes of exercise each week! This boost in minutes can help you better achieve your weight loss goals.

How Long Does it Take to Lose Weight with Pilates?

Weight loss is gradual and doesn’t happen overnight. However, you may lose weight more quickly if you are retaining water or inflammation before taking Pilates classes.

Most people will lose 1 to 2 pounds a week after taking Pilates, eating well, and destressing their nervous system. Depending on your weight loss goals, it will usually take months of Pilates classes to reach your desired weight.

Why Am I Not Seeing Results from Pilates?

You will see results if you follow a consistent Pilates routine and rest your nervous system! If you are not seeing results from your Pilates workouts, a lack of consistency is likely to blame.

You must go to your 3 Pilates classes each week to see results. It is also essential to work on your nervous system. Holding in stress will thwart your weight loss attempts and steer you toward food that doesn’t support your body.

If you are only taking a Pilates class here and there, increase the frequency of your Pilates classes and stick to a plan. Prioritizing your diet and mental health can also help you reach your goals.

Contact ProPilates For Your Weight Loss Goals

If you are not seeing weight results from Pilates, ProPilates offers a Pilates Based Weight Loss and Endermologie Program for fast, sustainable results.

This program helps you fine-tune your body and muscles to burn more calories throughout the day. We teach you how to balance your nervous system and provide a simple Nutrition Outline to help you nourish your body. The program also includes Endermologie Anti Cellulite Treatment to help firm stubborn localized fat.

Ready to transform your mind and body with Pilates classes at ProPilates? Learn about our clients’ pilates success and transformation stories to get inspired!

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Is Pilates Good For Weight Loss?

A woman sets up her leg springs in the pilates studio

As we approach the darkest months of the year, we naturally begin to contemplate resolutions. For decades, the most popular goals have involved fitness and weight loss. Can you imagine sleeping better, feeling lighter, and falling in love with your body in the New Year? It’s time to make pilates part of your plan.

You’ve heard pilates can help with pain and low energy, but is pilates good for weight loss?

The answer is an emphatic yes!

If you follow a well-designed weight loss plan, pilates is a near-perfect support tool. It provides quick and effective body sculpting. Likewise, you’ll tap into an incredible fat-burning framework. Before you know it, you’ll be smiling at your reflection and shopping for a newer, smaller wardrobe.

Are you ready to embrace the benefits of the ProPilates lifestyle? There’s no need to wait until an arbitrary date. You can experience the benefits of pilates exercises for weight loss immediately. Continue reading to learn how it works and why.

Is Pilates Good for Toning and Weight Loss?

A woman practices pilates with equipment to increase her calorie burn

Technically, weight loss is about good nutrition and the state of your nervous system. Still, adding pilates comes with some perks. It can help you tone your body while you lose weight. This helps to avoid the “skinny-fat” phenomenon.

There are a few important factors to consider if you hope to meet your weight loss goals.

Practice on an Empty Stomach

A key to losing weight with pilates is timing. For weight loss, we advise practicing pilates first thing in the morning.

Ideally, you should do this before you eat. Your body will burn the fat stored in your muscles. As a result, you will look leaner and longer.

Choose the Right Pilates Exercises for Weight Loss

Pilates activates your Full Body Movement System with every exercise. If you choose the right routine, you can burn a lot of calories in a single class or session!

When it comes to pilates and weight loss, we advise incorporating equipment. Mat pilates is great, but it doesn’t engage your muscles in quite the same way. Ideally, use heavy leg springs to add additional resistance.

This offers a very unique method of conditioning. You have the opportunity to use your muscles when you contract your muscles during concentric contraction. You engage them again when you start to return to the starting position during an eccentric contraction.

Let’s look at an example. When you push your feet against the foot bar on the Pilates Reformer, your leg muscles contract and use fat as fuel. On the way back, when you start to bend your knees, the springs give you the opportunity to slow down. You end up using your butt muscles to return to your starting position.

Your Technique Matters

If you’re just starting out, it can be wise to book a few private sessions with an experienced teacher. They can help identify and fix bad habits and positioning before they become an issue. Your instructor can also help you optimize your practice to engage more muscle groups. As a result, you can double or triple your calorie burn per session.

Pilates Is Part of a Lifestyle

Many pilates practitioners see wonderful weight loss results when they truly commit to their practice. It’s important to remember that pilates is only one part of your lifestyle change, however. It’s rare to see visible weight loss results without making other lifestyle changes, too.

Likewise, you will need to maintain these new habits to maintain your new body. Diet is not enough.

Consider making one small but significant change at a time on your journey to a lighter, more energetic you. Over time, each new routine will become a habit. As you begin to see results, it will become easier and easier to fully commit. When you love what you see in the mirror, the process becomes incredibly motivating!

Here are a few changes to consider when you’re beginning your weight loss journey with pilates:

  • Notice Your Diet: Investigate what you currently eat. You might consider keeping a food diary. Spend some time noticing your habits before you make any changes.

What foods make you feel bad? What foods make you feel strong and energetic?

Over time, you’ll understand the portions and foods you should be eating. The transition will be slow but seamless. The goal isn’t to follow a diet but to figure out what sources of energy your unique body needs to thrive.

  • Commit to Better Sleep Hygiene: There is a link between weight loss and quality sleep. Tiring yourself out during pilates will help with this!

Your metabolism kicks into high gear in the evenings. Commit to turning off your screens earlier and avoiding the news before bed. Ideally, aim for eight uninterrupted hours. If you can’t manage that, more is always better.

  • Make Hydration a Priority: Your body runs on water. Every single system of your body works better when you’re hydrated.

Buy a new bottle and set daily hydration goals. You might run to the bathroom a lot in the beginning. Over time, your body will adjust. Plus, when you begin pilates, you will need to replace a lot of sweat!

Embrace Your Ideal Body With ProPilates

ProPilates is a warm and welcoming community. Our members and instructors go out of their way to help you meet your goals. You will receive the instruction and encouragement you need to push through any challenge.

It’s amazing how quickly you will find yourself on the path to energy and life-fulfillment. And, yes, pilates is good for weight loss, too!

Pilates is more than a class. It’s a lifestyle—and it’s within your grasp.

Learn about our clients’ pilates success and transformation stories to get inspired! We can’t wait to welcome you to our community.

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Pilates Exercises for Beginners: ProPilates Vs Orange Theory

Pilates instructor assistants woman exercising.

If you are an exercise novice or have an injury, choosing the right workout is important. Pilates exercises are great for beginners because the practice checks if your basic movements are working correctly. This helps support your Full Body Movement system.

Pilates engages your entire body while focusing on core strength, flexibility, and alignment. Unlike other high-intensity exercise programs, Pilates focuses on correcting any underlying movement dysfunction many beginners may experience. Pilates exercises for beginners make sure you’re moving your body safely and correctly.

To show you just how effective Pilates is for beginners, let’s compare two totally different approaches to exercise. ProPilates is a Classical Pilates program, while Orange Theory is a boot camp style exercise program.

Is Pilates Good for Beginners?

Pilates is a full-body workout that uses a special apparatus created by health pioneer Joseph Pilates. At ProPilates, we evaluate your Full Body Movement System first. This helps to determine if there’s a dysfunction in your Primary Movement patterns.

Everyone has some dysfunction. Dysfunction is especially common if you have had any injuries, surgeries, or physical/ emotional trauma.

Once you determine the status of your system, the process of resetting and optimization begins. This is where Pilates challenges all the little muscles that fell asleep behind the wheel for one reason or another. As we go through this process, you will feel stronger, leaner, taller, and more flexible. You will also have better posture and more fluid movements during your day.   

Pilates helps you feel, think, and focus better because you can only think as well as you feel. Your joints and muscles will feel supple and mobile, not stiff and sore from pushing your body into unsafe conditions. Pilates is also a better option if you are aware of your body and want to increase your results and protect your joints. 

Is Orange Theory Good for Beginners? 

Pushing your body too far is like driving a brand-new Ferrari on the railing of the road. Eventually, the railing breaks, you fall off the cliff, and you get injured. At Orange Theory, you are pushed to perform advanced and high-intensity exercises.   

Weights are often added for an additional challenge, without considering how your body performs these movements. In other words, you are challenging dysfunction and not optimal function. This can lead to injuries, orthopedic problems, and chronic pain.  

I am not telling you not to participate in programs like Orange Theory. However, if you are a beginner, start with ProPilates first. Pilates will help you optimize your basic movements. Then you can start challenging your optimal function at Orange Theory.  

The ideal program includes ProPilates 2 times a week and Orange Theory classes 2 times a week.    

Beginners Pilates: More Benefits of Mind/Body Movement  

Pilates exercises for beginners help identify and correct any compensatory movements you may use during your training. Correcting dysfunctional movements enables you to avoid inefficient movement. Moving properly also helps avoid injuries, long-term pain, and dysfunction.   

Pilates ensures your body/mind system works well to support your movement patterns. Performing the 8 Primary Movements, which are precoded in your DNA, can help you get stronger and leaner fast.   

Other benefits of Pilates for beginners include:  

  • Improved posture  
  • Improved balance  
  • Increased flexibility  
  • Better coordination  
  • Reduced stress   

Best Pilates Exercises for Beginners

Woman lifts dumbell weights into shoulder press.

As you start your Pilates practice, you’ll incorporate different movements. These movements help you engage your core muscles and support your entire body. You’ll also learn how to breathe properly. Some of the best pilates exercises for beginners include:

  • The hundred: Strengthens the abdominal muscles and improves coordination.  
  • The roll up: Engages the abdominal muscles and improves spine flexibility.  
  • Single leg stretch: Strengthens the hip flexors and improves hamstring flexibility.  
  • Glute bridge: Engages the glutes, lower back, and hamstrings.  
  • The saw: Improves spinal mobility and flexibility. 

If cannot do these movements when you get started, don’t panic. Your Pilates instructor will help you learn the correct form of every Pilates exercise as you practice. Do not worry if you have trouble with Pilates during your first class. You will need regular, consistent practice to build strength and flexibility.

Pilates Tips Beginners

Starting Pilates can feel daunting, but your instructor is there to help! As you get started keep these tips in mind to make the most of your experience:

  • Start with the basics: Don’t sign up for an expert-level class as a beginner. You need to start at your skill level and learn the proper form.
  • Be patient: You won’t immediately feel stronger and more flexible after your first class. You need time to improve your form and strengthen your body.
  • Remember to breathe: Pilates isn’t easy, but you still need to breathe to help engage your core and make controlled movements.
  • Modify and ask questions: If you have physical limitations or an injury, ask your Pilates instructor for help. They can teach you to modify exercises that don’t serve your body.
  • Be consistent: You should practice Pilates at least 2 times a week for the best and quickest results.
  • Hydrate: Your body needs water to function. Make sure you are hydrating before, after, and during Pilates to fuel your body.
  • Don’t eat right before Pilates: Exercising on an empty stomach can help improve your results and make you feel less bloated.  

How To Start Pilates as a Beginner

Pilates offers beginners a safe, effective, and beneficial exercise program. Starting a Pilates program can help you achieve your fitness goals and reduce injuries by learning proper movement.

Private sessions with an experienced Pilates teacher are an excellent place for beginners to start. A one-on-one session allows the instructor to assess your needs and movements. Your instructor can also make sure you move effectively and safely. Additionally, a customized workout session can increase your results and the speed you achieve them.

ProPilates Fitness Studio and Therapy Center is a Fort Lauderdale Studio that has helped Pilates beginners since 2000. Contact ProPilates today to start your private Pilates lessons!

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9+ Benefits of Pilates for Scoliosis

Pilates instructor training two women

Scoliosis is a spinal condition that affects millions of people worldwide. It’s a deformity where the spine curves to one side, leading to discomfort, pain, and mobility issues. In some cases, the spine can curve to both sides. When Doctors diagnose this condition in childhood or during the teenage years it is called structural scoliosis because it is caused by alteration in the alignment of the vertebrae in the spine. Adults can also develop it and it is called functional scoliosis because muscle unbalance is the cause.

While there is no cure for scoliosis, there are ways to manage the symptoms. One of the most effective options is Pilates.

Let’s explore the advantages of adding Pilates into your routine for managing scoliosis. In this blog, we’ll discover the best exercises, address common queries, and determine if Pilates is the right exercise for you.

Understanding the Importance of Primary Movements

The cause of scoliosis is the disruption of the development of some of the innate primary movements during pregnancy or after childbirth.

In managing scoliosis with Pilates, recognizing the role of primary movements is crucial. These innate movements, encoded in our DNA, help us handle stress and navigate challenging situations. Our nervous system relies on them during our early development, especially in the first two years of life.

Considering scoliosis affects both spine structure and the neuromuscular system, integrating these primary movements into a Pilates regimen becomes vital. By doing so, we can comprehensively address scoliosis by improving movement and balance, enhancing overall outcomes in scoliosis management.

By making sure we regain and effectively include all 8 primary movements in the ProPilates Full Body Movement system, we have the potential to impact the extent of scoliosis.

This, in turn, can help slow down its progression as we age.

Is Pilates Good for Scoliosis?

While Pilates can’t cure scoliosis, it can certainly improve the condition. Pilates focuses on strengthening the core muscles which, in turn, help support the spine and improve posture.

Furthermore, Pilates can also help with pain relief and increase flexibility. Regular practice can help reduce the curvature of the spine to some degree. As such, it’s an excellent addition to any scoliosis treatment plan.

Is Pilates Good for Spine Alignment?

Yes, Pilates can benefit spine alignment. The core muscles, including the ones in your back, play a critical role in supporting the spine’s alignment. Pilates exercises help strengthen these core muscles, leading to an improvement in posture and spine alignment.

For people with scoliosis, a non-surgical treatment plan focuses on pain management and preventing further progression of the curve. Pilates can help with all these.

Does Pilates Strengthen the Spine?

Yes, Pilates strengthens and stabilizes the spine. Pilates exercises focus on strengthening the muscles in your back and core, including the muscles surrounding the spine.

By doing so, you may experience improved mobility and reduced discomfort around the affected areas. Strengthening the muscles also helps with posture and can provide relief from other scoliosis symptoms.

Is Pilates Safe for Scoliosis?

Yes, Pilates can be safe and beneficial for individuals with scoliosis. However, it’s important to have a qualified instructor. They can tailor exercises to improve balance, flexibility, and strength. At ProPilates all Instructors are highly trained to work with Scoliosis clients and are available for in person as well as virtual consultation and sessions.

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Before starting a Pilates regimen, individuals with scoliosis should consult their doctor or physical therapist. This adaptation of exercises ensures safety and prevents potential harm.

Which Exercise is Good for Scoliosis?

Pilates students doing mermaid Pilates exercise

Some Pilates exercises are specifically designed for individuals with scoliosis. It’s best to do Pilates with a qualified Pilates instructor, particularly if you have scoliosis. However, some exercises like the Wall Roll-down, Spine Stretch, and Mermaid Stretch are some of the best exercises for scoliosis.

These exercises help stretch, strengthen, and stabilize the muscles in your core and back. This leads to better posture and improved spine alignment.

3 Key Pilates Exercises for Scoliosis Management

The Pilates Reformer is a versatile piece of exercise equipment with a sliding carriage and various attachments. It serves as the foundation for key Pilates exercises that can greatly benefit individuals dealing with scoliosis.

These exercises on the Reformer are designed to enhance strength, flexibility, and overall spinal health, making them a valuable part of scoliosis management.

1. Chest Expansion on the Pilates Cadillac:

Chest Expansion on the Pilates Cadillac is an exercise that helps you stand up straight and feel less strain on your back. This works the upper back and shoulder muscles.

It’s like a workout that helps undo the effects of slouching and poor posture. When your posture is better, it can make the discomfort from scoliosis, a curved spine, feel better.

2. Side to Side on the Pilates Reformer:

The Side to Side exercise on the Pilates Reformer is meant to make your spine bend from side to side. It’s useful for people with scoliosis because it helps with the curve in the spine.

Sitting on the short Box on the Pilates Reformer, with your feet under the foot strap, elongating the spine from side to side. This motion helps your spine bend evenly on both sides. It makes your spine more flexible and balanced, which can be a big help if your spine is curved because of scoliosis.

3. Twist and Reach on the Pilates Reformer:

The Twist and Reach exercise on the Pilates Reformer is all about turning your body and keeping it even. You are seated on the Short Box with arms crossed on your chest or extended over head, holding a short pole for better alignment, and twist your body gently.

This works the muscles on your sides and helps you twist evenly. It’s important because it makes sure your core muscles are strong and balanced. It also helps with how well your body can twist, which can lessen the twisting from a curved spine if you have scoliosis.

Good twisting and balance are key for your overall spine health and posture.

Can Exercise Reverse Scoliosis?

No, exercise alone cannot reverse scoliosis, but it can certainly help manage the condition and mitigate its symptoms. It helps stop the condition from getting worse.

Exercise helps improve postural imbalances, meaning it’s an excellent option for long-term treatment.

The Top 10 Benefits for Improved Health and Wellness

Here, in no particular order, are the top 10 benefits of Pilates for scoliosis.

  1. Improved Posture: Strengthens spine-supporting muscles
  2. Core Strengthening: Prioritizes core strength, stabilizing the spine
  3. Flexibility: Eases muscle tightness linked to scoliosis through stretching
  4. Pain Management: Strengthens spine-supporting muscles and enhances alignment
  5. Body Awareness: Promotes self-awareness around posture and movement
  6. Balanced Muscles: Targets scoliosis-induced muscle imbalances
  7. Breathing Control: Highlights mindful breathing, and improves lung capacity
  8. Low-Impact: Pilates is gentle, sparing individuals from high-impact activities
  9. Overall Strength: Bolsters strength, flexibility, and fitness, enhancing overall health
  10. Mental Well-being: Regular Pilates sessions reduce stress and anxiety

Unlock Your Potential with Pilates for Scoliosis: Transform Your Posture and Find Relief!

ProPilates is an excellent option for people with scoliosis. It provides a low-impact means of strengthening the muscles, improving posture, relieving pain, and improving mobility.

Additionally, regular ProPilates practice can help reduce the curvature of the spine and improve spine alignment. If you have scoliosis, it is essential to consult your doctor before starting any exercise program.  With their permission, Pilates could be an excellent option for your treatment regimen.

Don’t let scoliosis hold you back from living a full and active life. Join our ProPilates community in Fort Lauderdale. Start your journey towards improved posture, pain management, and overall wellness today.

ProPilates gives everyone the power to reach their fitness goals. Plus, there’s motivation and support from the whole ProPilates Community.

Join us today and feel the difference a ProPilates practice can make!

Fueling Your Pilates Journey: How to Build a Balanced Pilates Diet

An athletic woman enjoys a healthy meal after a Pilates class

Would you drive your car on an empty tank? No, because you realize you’d be doing harm to your vehicle, and potentially putting yourself in danger.

The same is true for your daily Pilates practice. If you hope to build a strong body-mind connection, you must do your part to fuel adequately yourself.

Remember that the brain is an organ in your body and needs proper nourishment to function at its peak. A healthful, nutritious Pilates diet will improve your clarity of thought and quality of movement. Most importantly, the right diet will ensure you achieve your goals.

Whether your goal is weight loss or higher consciousness, what you eat matters. Continue reading to learn our top tips about what to eat when doing Pilates.

The Link Between Pilates and Nutrition

Small nutritional changes can ensure your body works at its best. Here are the ways a balanced diet improves your overall Pilates practice.

  • Improves joint movement
    Certain foods can cause stiffness, inhibiting your joint movement. Likewise, the correct foods ensure your muscles become longer and more supple.
  • Decreases muscle tension
    The looser you are, the more successfully you’ll be able to perform Pilates exercises. Your practice will become more satisfying, and you can work toward new goals.
  • Boosts flexibility
    You’ll need flexibility to execute nearly every Pilates exercise. As you become more flexible, your enjoyment of your practice will grow.
  • Increases your energy levels
    Is it ever hard to get yourself to the studio for Pilates at the end of a long day? The more natural energy you have, the more you’ll be able to enjoy your day.
  • Extends your stamina
    The more stamina you have, the more Pilates you can do in a day! Longer workouts mean burning more calories, leading to a stronger, beautifully shaped body.
  • Improves quality of sleep
    The human body tends to burn fat during restful sleep. Plus, sleep helps your body heal in between Pilates sessions.

The Best Diet for Pilates: What To Eat

A young woman enjoys fresh fruit during a Pilates class

Are you ready to make small, actionable changes that will improve your Pilates practice and quality of life? Start with the tips below.

Keep Things Fresh

The best foods for a strong, lithe body are fresh fruits and vegetables. You can avoid harmful additives by preparing food at home whenever possible.

Consider starting a meal prep routine including fresh salads and seasonal fruits. When healthy, unprocessed food is on hand and available, you’re more likely to make the most nutritious choice.

If you’re using a Pilates diet to lose weight, this tip will work for you. Most fruits and vegetables are high-volume, low-calorie foods. That means you can eat more of them with a lower caloric impact.

At the same time, your body will absorb the nutrients it needs to function at its peak. If you balance diet and exercise, you’ll see quicker results. Fresh fruits and veggies can even boost your flexibility, leading to leaner and more supple muscles.

Avoid Nightshades and Lectins

Not every vegetable is part of the best diet for Pilates. Namely, avoid vegetables in the nightshade family. These include tomatoes, potatoes, eggplant, and peppers. They can cause muscle stiffness, which impacts your flexibility.

Likewise, you’ll find lectins in beans, lentils, peas, and soybeans. They tend to cause bloating, which leads to discomfort. Likewise, they are high-energy foods and can lead to weight gain.

Eat Early

The earlier you eat, the better you will sleep. The better you sleep, the better you will feel. Sleep activates fat-burning mechanisms, boosting your weight loss.

Hydrate Well

Your brain and body need water to function at the highest level. If possible, avoid diuretic drinks such as coffee. Skipping your cup of Joe takes the burden off your brain and liver. Instead, consider organic Hibiscus and Moringa teas for natural energy.

Practice on an Empty Stomach

Don’t eat before your next Pilates session. Exercising on an empty stomach will slim down your waist and tone your hips and buns.

Stick to Lean Protein

Protein is an excellent source of energy and important for building muscle. Rather than processed powders, incorporate lean meats and fish into your diet. We love low-calorie, high-energy options like salmon and grilled chicken.

Boost Your Bodymind Connection With a Balanced Pilates Diet

Pilates is more than just a daily workout. It’s a lifestyle shift that will improve the way you move, think, and feel. As you make Pilates a part of your life, you’ll begin to think more critically about the things you do. That includes what and when you eat.

The right Pilates diet will give your body what it needs to burn fat, reduce stiffness, and function at your peak.

The tips above are just the beginning. Learn about our clients’ Pilates success and transformation stories to get inspired! We cannot wait to welcome you to the ProPilates family!