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Unlocking a healthier, stronger you might be closer than you think. Pilates, often thought of as a practice for dancers and fitness enthusiasts, offers a surprising range of benefits that extend far beyond the gym. We have phenomenal classes for all levels! We even offer instructor training. If you want to talk Pilates, you’re speaking our language. Connect with us on any questions at any time!

8 Surprising Health Benefits of Pilates, According to Experts

If your exercise routine went out the window with your pre-pandemic life (same) or you’re looking for a workout that’s more nurturing and less drill-sergeant for your tired, achy body, look no further than Pilates: a low-impact form of exercise that emphasizes core stability, strength and flexibility.

But First, What Is Pilates?

“Pilates describes a philosophy and style of exercise that’s designed to strengthen the body’s alignment and balance through controlled movements and breathing patterns,” says Greta Wyeth, a California-based Pilates instructor and founder of Still Point Movement.

It’s named after its creator, Joseph Pilates, who developed the exercise and body conditioning system in the 1920s as a tool for healing.

“Initially, it was the dance community who embraced Pilates (originally called Controlology) to help with strength, flexibility and injury recovery and prevention,” says Wyeth. “Since then, Pilates has become a mainstream and accepted form of exercise to a broad range of populations, from the office worker with back pain to the professional athlete.”

It’s similar to yoga in the sense that both emphasize breath and mindful movement—however, yoga has more of an emphasis on the spiritual and meditative aspects of health, whereas Pilates is more anatomical, with an emphasis on alignment and control in physical movement.

No matter your lifestyle or fitness level, there are oodles of different Pilates exercises, approaches and modifications to both challenge and support your goals. “Pilates lays bare the imbalances in movement we all have that can lead to inefficient movement and eventual injury, and guides muscle activation to correct these imbalances,” says Wyeth.

With the myriad ways our lives have collectively been ravaged by the pandemic in particular, the holistic nature of Pilates and its emphasis on nurturing the mind-body connection can help revive the physical and emotional equilibrium we’ve been missing out on for eons.

Pilates Health Benefits

1. Builds core strength

Many of the exercises in Pilates develop and rely on core strength. “Specifically, transversus abdominis strength, which is the deeper layer of the abdominal muscles,” says Wyeth. “It’s these muscles that help stabilize the spine, lift the pelvic floor and support the diaphragm.”

This group of muscles create a support system that allows us to find efficiency and balance in movement, ease and mobility of breath, as well as fluidity and alignment in physiological work, Wyeth adds.

2. Improves posture

Pilates is heavily focused on improving postural alignment, with exercises designed to improve abdominal, glute and deep core musculature strength.

“Improving the strength of these muscles allows you to have a better base with which to maintain spinal alignment and upright posture,” says Maggie Mills, D.P.T., a physical therapist and co-owner of Fit Family Physical Therapy in Scottsdale, Arizona. “It also allows for decreased tension on your joints and ligaments, including those in the shoulder and neck.”

3. Improves flexibility and mobility

Pilates utilizes fluid movement and dynamic stabilization exercises to improve range of motion and mobility.

“Fluid movement helps to naturally relax the nervous system, which often impacts flexibility and mobility (in addition to actual muscle length),” says Mills. “Repetition with these fluid movement patterns allow you to improve range of motion over time, as a result of muscle length improvements and nervous system inhibition.”

4. Decreases back pain

The flimsier your core, the higher your risk of back pain. “Because Pilates focuses on core-strengthening as a basis, specifically targeting positional control of the lumbopelvic region, the movement patterns reinforced through your Pilates practice can be carried over to many other dynamic activities,” says Mills.

So Pilates can help protect you from experiencing back pain not only during other workouts, but also during daily activities, like lifting, reaching and bending over.

5. Improves balance

A strong core helps the body successfully enact many of its automated processes, including maintaining our balance.

“Our muscles are the output of our balance system—specifically the core, since it’s near our center of gravity,” says Mills. “Because Pilates utilizes core strengthening as a foundational component of exercise, this allows us to have well-functioning balance systems.”

6. Decreases stress

Exercise has been shown to increase endorphins (the brain’s feel-good neurotransmitters), which acts as a natural stress-reliever.

Pilates also utilizes breath control—another effective way to not only reduce stressful feelings in the moment, but balance out the body’s autonomic nervous system and ease long-term symptoms of stress-related disorders, like anxiety and depression.

“The increased respiratory exchange helps oxygenate the body’s tissues, improving energy, mood and cognition,” says Karena Wu, D.P.T., a physical therapist and owner of ActiveCare Physical Therapy in New York.

7. Improves your other workouts

Because Pilates emphasizes quality of movement and control through movement, it can serve as a nice complement to other forms of exercise.

Stability through the core and lumbopelvic region can be essential for more dynamic exercises. “Pilates can enhance workouts, like distance running or high-intensity activities, since it helps to recruit deeper stabilizers and allows for better kinetic chain mobility of the limbs,” says Wu. As a result, your body functions better as a whole.

Pilates is also complementary to strength-training and weight-lifting workouts, in that it builds core and postural muscle strength, while protecting joint health and decreasing joint loading.

8. Prevents and rehabs injuries

Where Pilates shines most, though, is through its ability to decrease risk of injury and pain—and rehab injuries that have already happened.

“It’s primarily low-impact, so people with joint and muscle issues can use it to help develop sustainable methods to work the body without creating extra stress or irritation during movement,” says Vanessa Johnson, NCPT, master trainer for Club Pilates.

Each move can be modified so that athletes and non-athletes alike can find a way to make their body move in the most efficient—and effective—way possible.

“Improved core, glute and shoulder strength and stability helps the body maintain stability through traditional exercise and sporting activities, which allows for protection of joints and ligaments while running, jumping and changing direction,” says Mills.

It also promotes flexibility, which protects muscle and tendon health, putting you at decreased risk for strains and tears.

“In many cases, people are referred to Pilates as a modality to help with recovery from many ailments,” says Johnson. “It’s heavily relied upon because it truly is a ‘one-stop shop’ for fitness.”

Invest in your health and happiness! Join a Pilates class at ABC Fit Studio and experience the benefits firsthand. If you’re interested in Teacher Training — we can help with that too! Call us today at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

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Reference: [ https://www.eatingwell.com/article/7920034/health-benefits-of-pilates/ ]

Choosing between Pilates and Yoga depends on your individual goals and preferences. Both offer excellent benefits, but they approach fitness in different ways. Here’s a breakdown to help you decide — and if you need your questions answered, we are here to help you decide which might be an excellent choice for your unique health and fitness goals. 

Pilates and yoga are two types of exercise that can benefit almost everyone. Although many people consider them similar, they have important differences. But either one can be a positive force for your health.

What Is Pilates?

Both Pilates and yoga are low-impact exercises, but there is one important difference. When practicing yoga, you typically adopt a position and hold it, or flow into a different position. In Pilates, you adopt a position and then challenge your core by moving your arms or legs. Both approaches increase strength and flexibility.

The story of Pilates begins with a sickly child named Joseph Pilates who was born in Germany in 1883. He wanted to improve his health by studying yoga, martial arts, and other disciplines involving the mind and body. He became more interested in body movement during the first World War when he worked with injured soldiers. After the war, he brought his style of exercise to New York City, where dancers, actors, and athletes embraced it.‌

Pilates moves require stabilizing your core before going through a series of range-of-motion exercises. Although some Pilates studios use specially designed machines, you can also do Pilates on a mat without special equipment.

What is Yoga?

Yoga is an ancient spiritual practice rooted in India. As a fitness strategy, it blends physical poses (asanas) with breathing techniques(pranayama). Because it has some elements of mindfulness, yoga is sometimes called meditative movement. It is popular in the United States. A 2017 survey showed that one in seven adults had practiced it during the preceding year. About 94% of those who do yoga say they do it to improve their overall wellness.

There are many types of yoga. Hatha yoga, a common type, is slow-paced and suited for beginners. Other types can be faster-paced or feature more demanding poses. Instructors often modify poses to suit the needs of their students.

Benefits of Pilates

It can:

• Increase core strength to improve stability
•  Improve posture
•  Increase flexibility
•  Ease lower back pain

Also, some studies have shown that Pilates may help with weight control.

Pilates is also a valuable tool for physical rehabilitation. In one review of 23 studies, 17 studies found that Pilates reduced pain and disability in individuals with a variety of conditions, including back pain, neck pain, scoliosis, and multiple sclerosis.Pilates is not an aerobic exercise. But it can reduce stress, which does benefit the heart.In most cases, Pilates is safe for pregnant women, seniors, and children. Beginners should learn with the help of a certified Pilates instructor. ‌

Benefits of Yoga

It can:

• Ease low-back pain and neck pain
• Improve balance
• Enhance sleep
• Eases stress and stress-related illnesses, such as tension headaches
• Ease the pain of knee osteoarthritis
• Help with weight loss
• Ease some symptoms of menopause

Almost everyone can do yoga, but consult your doctor first if you have certain health conditions, including:

• Problems with spinal disks
• Osteoporosis
• Risk of blood clots
• Eye problems, including glaucoma
• Balance problems
• High blood pressure

If you have one of these conditions, some yoga poses may not be suitable for you, but you can benefit from others. Women can practice yoga during pregnancy with the approval of their doctor, but you may need to modify the poses.

Yoga causes fewer injuries than high-impact exercise. Still, it can cause sprains and strains, especially in the knee and lower leg. In addition, some individuals have sustained compression fractures of the spine after practicing yoga.Advanced positions, such as headstands and lotus and advanced techniques, such as forceful breathing, are more likely to cause injuries.Those with glaucoma, which causes high pressure in the eye, should avoid head-down poses.

If you decide to start practicing yoga, learn from a certified instructor to ensure your health and safety.

Which Should You Do?

It is difficult to say whether Pilates or yoga is better suited for you. If you want to increase your strength and flexibility, Pilates might be the better choice. If you want to improve your overall wellness, you might choose yoga. Still, much depends upon the particular classes available to you and the skills and qualifications of the instructors.

Yoga is appropriate for men, but some men feel that they are not flexible enough for it. Certain poses have different effects on men and women, but both men and women can benefit from practicing yoga.

Pilates may have a similar problem attracting males, but it’s helpful to remember that a man invented Pilates and that Joseph Pilates developed many of its principles while working with male soldiers.

Ultimately, the best way to decide can be to try both! ABC Fit Studio offers introductory classes for both Pilates and Yoga. This allows you to experience each practice firsthand and see which one resonates more with you. Call us today at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

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Reference: [https://www.webmd.com/fitness-exercise/difference-between-pilates-and-yoga]

 

Migraines can turn your world into a storm, leaving you seeking shelter from the relentless ache. But this is where the magic of yoga unfolds. Maybe you want to forget harsh medications, stiff pills, and hushed rooms. Why not try to step onto the mat and embark on a journey of mindful breaths and gentle stretches, designed to untangle the tension, soothe the storm, and leave you feeling like your head’s rediscovered its own gentle sway. Let’s begin!

Yoga for Migraine

If you’ve ever wondered what happens when you make Pilates a daily habit, you’re in for a treat. It’s like giving your body a daily dose of TLC, and in this article, we will explore all the fantastic benefits of doing Pilates every day. Roll out your mat with ABC Fit Studio and experience the benefits of our dynamic workouts — private classes, or in the company of some of the greatest groups of people you’ll ever meet! 

While Pilates has become increasingly popular in recent decades, it actually got its start more than 100 years ago when it was founded by Joseph Pilates in the 1920s. He and his wife Clara developed the method of incorporating slow, controlled, and low-impact movements to achieve increased core strength, flexibility, balance, and breath control.

Understanding Pilates

When first developed, Pilates was created as a unique concept to focus on breath work when combined with physical exercise. Since then, it has proven to be a monumentally effective technique used by millions of people worldwide.

The breath work performed in Pilates is done in coordination with movements through inhaling and exhaling at certain times and using the breath to support the core and the spine, explains Saul Choza, certified Romana Kryzanowska trainer, PMA-certified Pilates teacher and owner of Winsor Choza Pilates in Los Angeles, California.

“Core strength means having the flexibility and strength of the stabilizer muscles of the trunk, which promotes an ideal posture not just in an upright position, but in all planes of action,” says Choza. “Proper posture keeps the body healthy by protecting the spine and improving all body systems.”

The duality of breathing and strength work is what makes Pilates such a mind and body-experience. It becomes a balancing act, with the inhale providing stability to the body in the most compromising position of the exercise and the exhale allowing for a deeper connection into the abdominal muscles, the articulation of the spine, and stretch of the muscles, Choza explains.

Another unique aspect of Pilates is its versatility. This type of exercise can be modified for different fitness levels and goals. While many young people find it useful for strengthening their body and mind, older adults as well as individuals with injuries may find it useful for rehabilitation with various modifications and fewer repetitions.

Physical Changes and Improvements

There are a plethora of potential physical changes that one can experience with a daily pilates practice. Here’s a look at some of the most common.

Increased Core Strength 

One pillar of Pilates is the dedication to focusing on core strength, which focuses on the muscles in your midsection that help support your spine, pelvis, and overall posture. When you have a strong core, you’re at a reduced risk for injury and are less likely to experience back pain, explains Choza.

Enhanced Flexibility

While most people equate flexibility with touching your toes, it is so much more than that. In fact, being “flexible” means having a full range of motion in your body, including your shoulder joints, spine, pelvis, knees, ankles, and feet, says Choza. This increased flexibility also can help you move around better and also reduces your risk of injury.

Improved Balance and Coordination

Balance is required for everyday movement, but having balance is so much more than the ability to balance on one foot or walk a straight line. In Pilates, you focus on maintaining a neutral spine while simultaneously inhaling and exhaling, which can help you balance out your whole muscular system and reduce your risk of injury, according to Choza.

Increased Energy Levels

Performing Pilates movements can help improve circulation and boost your intake of oxygen, which helps increase your levels of energy, explains Choza. “Students find that they can breathe better, and feel more energized.”

Mental and Emotional Benefits

While many people perform Pilates for the physical benefit, research has found that there are significant mental health benefits of performing Pilates akin to that of yoga. In fact, studies have found that a Pilates practice can reduce feelings of anxiety and depression and improve the quality of life in certain patients who are overweight.

Kristin McGee, celebrity yoga and pilates teacher who helped launch Peloton’s interactive classes, likens a consistent Pilates practice to meditation—or a moving meditation. “We stay in our bodies and present in each move and we use our breath and we try to connect to our core on a very deep level. It’s emotionally very freeing and it can remind us to stay connected to our deeper instincts and connect to our true internal cues in every aspect of our lives.”

Stress relief is another benefit of Pilates because it enables you to become more aware of your body. Plus, deep breath work can help regulate your nervous system. This can keep your cortisol levels—the stress hormone that can put you into fight-or-flight mode—at bay.

Injury Prevention and Rehabilitation

Pilates can be a wonderful exercise to perform while you’re rehabilitating injuries, such as back pain or musculoskeletal issues. Thanks to the focus on strengthening all areas of your body, you can achieve a better balance without risking that certain muscles will become too tight or too loose, notes Choza.

“Pilates also helps you focus on what we call your dynamic strength, which translates to you being better equipped to move your joints without the risk of injury or trauma,” he explains.

Because any physical activity comes with the risk of injury, it’s still wise to incorporate rest days, which gives your body time to regroup and allows your muscles to repair from the tiny micro-injuries that exercise naturally creates.

Adapting Pilates for Individual Needs and Goals

Traditional pilates is a versatile and well-developed system that works on inhibiting congested muscle groups, stretching sets of muscles, and exercising single joint action to develop full body holistic action, explains Choza. However, what makes this exercise so unique is that it can be adapted to the individual’s needs.

There are so many pilates modifications you can do to help protect your body in the best possible way, especially if you’re dealing with a particular injury. The key is to work with a certified pilates instructor who can make sure you’re following the proper techniques and correct form.

“A good pilates instructor should address and help with specific needs, limitations, and goals, and be able to design a personalized pilates program accordingly,” says Marie Espedal, a pilates instructor and certified personal trainer. “The good thing about instructors is that you will get guidance on correct alignment, be given modifications for different levels or conditions, and ensure that the exercises are performed safely and effectively.”

Embark on a life-changing journey today with Pilates. Take a moment each day to prioritize your health and wellness, and remember that small, consistent efforts yield the most remarkable results. Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

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Reference: [https://www.verywellfit.com/pilates-every-day-7555637]

Myths often swirl around the yoga practice, clouding the path to its true essence. With yoga’s growing popularity (still!), it’s essential to dispel these misconceptions. Unravel these ten most common myths around yoga practice, and learn that it can be a physical practice that brings balance to both mind and body.

It’s easy to paint a very one-dimensional picture of what it means to be a “yogi.” Maybe you’ve formed a stereotype after scrolling through social media or attending a discounted yoga class five years ago through Groupon.

As someone who was once a wallflower at yoga class, I consider myself as having an expert outsider’s take on the yoga community. Trust me when I say that those of us who practice yoga are as diverse as the leggings we wear. So if you’re contemplating trying yoga but you think you don’t fit into the stereotype, you need to understand that there is no “type” of yoga person. If you have a body, you can do yoga. Period.

Following are the some of the most consistent and persistent myths I hear about what someone who practices yoga needs to be.

10 Common Myths About People Who Practice Yoga

Myth 1: You have to be vegan

Some vocal vegans also happen to practice yoga. So it can be easy to assume that all of us are that way. Not so. While most of us who practice yoga have mad respect for the choice to be vegan, it’s not something that all of us embrace ourselves. I’ve been teaching for more a decade and I still enjoy the heck out of a burger, a big scoop of ice cream, and an actual BLT.

Myth 2: You have to be woo-woo

Not all yogis are flower children who know their entire astrological birth chart and care more about balancing their chakras than their checkbooks. It’s true that the less physical, more intangible aspects of the tradition of yoga as well as some related lifestyle choices play an integral part in many people’s practice of yoga. But that doesn’t have to be your practice of yoga. No talking about the color of your aura required.

Myth 3: You have to be radical left

People come to yoga from all backgrounds, educational experiences, lifestyles, and opinions. There is no checkbox on the studio waiver you sign before attending class that asks you to demonstrate your radicalism.

Myth 4: You have to be super serious

Most yoga classes are not at all like the austere, militant practices you might have seen on VHS videos from the ’80s. In fact, most yoga teachers aren’t afraid to laugh at themselves, the funny idiosyncrasies of a yoga practice, or the stereotypes of those who practice it.

You can certainly find somber yoga classes, but you can just as easily find ones that find some levity. To each their own.

Myth 5: You have to be “good” at yoga

There is no such thing as being “good” or “bad” at yoga. You can have the flexibility of steel but that doesn’t make you “bad” at yoga. You can mentally curse your teacher for making you hold Chair Pose for too long but that doesn’t mean you’re “bad” at yoga. The person who can hold a Handstand for 3 minutes is no “better” at yoga than you; they simply spent months or years practicing a particular skill set that you haven’t attempted yet.

The practice of yoga is an equalizer. All “better than” or “less than” speech goes out the window here. We’re all just showing up on our mat to practice something that makes us stronger, more flexible, and, along the way, we tend to become better than we used to be. That’s the only competition you’ll find is outgrowing your old self.

Myth 6: You have to be a hippie

Not all yogis have forsaken razors, deodorant, and hygiene. Not all yogis wax poetic about the merits of composting. If you fall into these categories, good for you. If you don’t, good for you. All yoga asks is that you try to be a decent human.

Myth 7: You can’t be a real guy and do yoga

False! If you explore yoga’s beginnings, it was almost exclusively a men’s practice. Only since the westernization of yoga has it become a female-dominated pursuit. Additionally, in recent years the NFL, NBA, and MLB have introduced their athletes to yoga precisely because the strength- and flexibility-enhancing practice makes them more effective and balanced individuals. Veterans, police officers, and firefighters have incorporated yoga into their days because of the clarity and release of physical tension that it brings them in the intense situations they encounter each day.

Myth 8: You have to be spiritual

This one is pretty controversial and some will disagree on this. But the fact remains that you can come to yoga for the physical practice without searching for a spiritual component. The larger tradition of yoga is beautiful and can be profoundly beneficial. But if you just want to work up a sweat or feel more embodied or learn how to sit still in meditation, there’s a yoga class for you. The spiritual side is certainly available.

Myth 9: You have to be enlightened

Anyone who practices yoga experiences the spectrum of human emotions just like anyone else. Just because they can sit in meditation for 20 minutes doesn’t mean that they’re enlightened or above everyday frustrations. Yoga students and teachers curse. They get stressed when they’re running late for class. They occasionally flip out on their significant other for not putting the dishes away for the thousandth time.

Yoga can help us learn how to approach our emotions with less reactivity. But it doesn’t eliminate our experience of them.

Myth 10: You have to love all of yoga

Yoga encompasses everything from athletic vinyasa yoga to incredibly subtle meditative yoga. You don’t have to love it all or even practice it all. So don’t give up just because your first class didn’t sit well with you. Keep trying. You’ll find what works for you. Beyond the styles, there are thousands of different teachers, and each one will create a different yoga experience, even within the same style of yoga. You never know who or what might be exactly what you need.

Ready to embark on your yoga journey with clarity and confidence? Start by exploring a yoga class at ABC Fit Studio to experience the transformative power of this ancient practice. Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

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Reference: [https://www.yogajournal.com/lifestyle/10-myths-yogis/]