To truth is - Pilates is not just good for women - but for all human beings! We want to drill down on the key highlights as to why Pilates is beneficial for different kinds of women - coming from a Pilates Instructor.
For my 8+ years of teaching Pilates, I have met a variety of women and have been with them on various journeys of their lives. Some I met when they were single, then got married and had kids. Some I've met after they gave birth and needed help to regain their strength and to get back their daily work-life regime. As a woman, I am passionate about sharing the positive health benefits the Pilates Practice can bring to all walks of "woman-life".
Let's celebrate every chapter of a woman's life!
Top 3 reasons Why Pilates is good for women
WHY PILATES #1: Build Long, Lean and Toned Muscles
Pilates can be the best exercise to increase muscle tone and definition without the added bulk.
Getting that toned look allows you to keep the"feminine" curves you love. By doing Pilates, you get to lengthen and strengthen those muscles by balancing-
1. Core strength to tone your muscles
2. Elongate the muscles by stretching
3. Combine resistance-based (like the reformer) and body weight or light-weighted exercises
4. Add a touch of cardio-vascular fitness (like a jumpboard or other means of cardio)
Heading #2: Work the Pelvic Floor Muscle
Pilates uses slow, controlled movements that stems from your deep core muscles such as the transverse abdominis and your multifidus and - the Pelvic Floor.
The pelvic floor muscles are located between the tailbone (coccyx) and the pubic bone within the pelvis and the sitting bones. They act to support the bowel and bladder -as well as the uterus and vagina in females. These muscles also stabilised the core during our walks and workouts and acts as an essential support for our daily functions like pooping, peeing and having sex. This function can weaken over time due to injury, birthing, and aging hence its important to include Pelvic Floor exercises in your routine to prevent weakening and possible incontinence.
For women who has gone through the birth process, it is common for women to feel "weak" or "unable to feel their core"since they had to carry their baby for 9 months plus taking care of the baby may not give them enough time to recuperate rehabilitate their body. Mother's may not even grasp the extent of what their body had gone through until they get aches and pains associated with weak core muscles.
Pilates is a safe way to rebuild your deep core muscles which are the "essential" to resume daily life. The pelvic floor are foundational muscles to support bigger muscles to function.
For women who are in their seniors years, you may gradually experience sarcopenia. This is a common process of aging when you start losing muscle mass and strength. Some may start in their 30s and 40s and picks up between 65 to 80 years old and you may lose as much as 8% of your muscles mass for each decade. Osteopenia and Osteoporosis may also occur- where there is a lower than normal bone-mineral density.
Pilates can also help curb incontinence and support the rest of the muscle groups in executing other exercises such as jogging and walking to prevent imbalance and instability of the pelvis.
WHY PILATES #3: State of Postural Awareness and Balance
In our busy lives, we can get lost at the present and neglect our own body without realising it until its too late. We should recognise that what we build today can lead to a strong foundation for tomorrow.
I would often call Pilates as your "Go-To" workout for everything that you need to balance you out from your daily grind. This is a must especially for those who like's to use their "favourite side"for everything. Perhaps thats you right arm for your bag or looking at 2-screens and with a lopsided sitting position. Pilates exercises can re-align your posture to a neutral state and ensure you work on both the small and big muscle groups. You are also lengthening and toning those muscles similar to a flexband or resistance springs on the reformer.
Being spatially aware of our posture helps-
- Execute daily tasks without hurting our back or shoulder
- Create a "workout" routine to stabilise and strengthen our muscles
- Prioritise spinal mobility and balance as key elements to age gracefully
We have to put in the work and be aware of what our body needs to stay balanced physically and mentally.
Women should support women. We are there for you. Speak to us in confidence by emailing hello@madetomovestudio.sg to set up a private appointment and discuss your needs.
And If you know someone that can benefit from Pilates, share them this link.
Melissa Pascual, Founder of Made To Move Studio Singapore
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