Pilates! Huh! What is it good for?

Jane Arlow • August 12, 2022

Err spoiler alert...everything!

I apologise to Edwin Starr for stealing and mucking about with his title! But, and here's the thing, unlike the Edwin Starr song which reminds us that War is good for absolutely nothing; Pilates is pretty much good for everything.

If you're already working out regularly - perhaps you're a runner, cyclist, rower or regular sports player - Pilates will help you to do all your other workouts better.

Want to bring strength? Pilates helps you by making sure you pay attention to all the little muscles. They're the ones that are generally responsible for joint stabilisation. And being more stable means that the big muscles can do their jobs better AND makes you less likely to get injured.

Want to be better balanced? Pilates brings you awareness of your body so that you can pay more attention to the areas that need it, because no one wants to be wonky.

Want to have better balance? We practice this essential skill in all sorts of positions - standing, seated and side lying. This means that when you come to need it (skiing, running, cycling...), you have that sense of your centre that means you're less likely to fall over.

Wondering if Pilates is good for you particularly? Read on..

Is Pilates good for runners?

If you're a regular runner, you might feel that Pilates doesn't bring you the same endorphin rush or that you can't possibly be working out when you're not getting sweaty.

So, it's true, you probably won't get as sweaty in a regular class; nor are you likely to get very out of breath when compared with running.

That doesn't mean that you're not working in Pilates. The difference is that, when compared with running, we're doing it in lots of different directions and planes of movement.

You'll find that we use many of the same muscles, but because we're working them in different positions versus running, and with a different focus, you will build strength there.

For example, we do loads of exercises that work your glutes - an essential set of muscles that drive your running speed.

For glute work, I love leg pull variations because depending on which direction you're facing (front or back) you're either working your glutes or your hip flexors with the other one providing an isometric activation.

In Pilates, we're also actively focusing on the range and quality of movement by ensuring that all the other muscles attached to your pelvis are enabling your glutes to be effective. A fabulous exercise for this is side kick lying.

Is Pilates good for rowers?

Oh hey rowers, wanna be more like James Cracknell and Matthew Pinsent? Then add Pilates to your training regime.

When you're rowing, you're using your arms and legs to push the oars through the water. And to be able to do that effectively, you need to ensure that the energy that you generate, particularly through your legs, is not being lost.

You do that by ensuring that your stabilising muscles - your core muscles - are doing their job properly and by maintaing a good posture.

Traditional training regimes for rowers tend to focus on the bigger muscles - like legs and glutes.

Pilates is a great add on to your training because we spend so much time focusing on the smaller stabilising muscles and posture. This enables your body to be better balanced and reduces potential injury risks too.

You'll soon notice that you're better able to maximise the power your legs are generating by transmitting that power through your body more effectively. This means that you'll start to improve your speed on the water.

Looking for a good exercise for you? One of my favourites for rowers is side kick kneeling

In this exercise, you're concentrating on keeping your trunk stable as you move your legs. Just like you do when you're rowing.

Is Pilates good for skiers & snowboarders?

Snowsports are primarily lower body workouts - you're using your glutes, quads (front thighs), hamstrings (back thighs), calves, feet and ankles.

Luckily, we do a lot of work that strengthen these muscles. My favourite exercises for the build up to winter holidays, include double leg stretch and thigh stretch which, despite their names, are great to improve quad strength as well as hip flexibility.

But, as you're moving all the time at speed, you also need to have a strong balance game to enable you to stay upright and keep your upper body facing downhill as your lower body moves from side to side.

The muscles that you're going to use the most for all of these, are your abs, particularly your obliques (the muscles at the side of your abs).

The best exercise for these are the side lying, side kneeling and side plank series of exercises.

Is Pilates good for yogis?

Oooh, a controversial one. There are always the conversations about whether you're a Pilates or a yoga person.

And the truth is that while they're kind of similar, they're also different and complimentary. In yoga, we tend to hold poses while in Pilates we move constantly.

Many of the exercises that Joseph Pilates included in his classical repertoire do have a basis in yoga - for example during bridge in yoga, we lift the hips from the floor and hold; while in shoulder bridge in Pilates , we lift the hips from the floor, then kick one leg three times, followed by the other.

I am totally not saying one is better than the other.. as I said, complimentary, similar and different. My personal preference, however, remains Pilates because I find that it's more aligned to what our bodies are meant to do - move!

Is Pilates good for people who lift weights?

Absolutely no controversy here, Pilates is bloody awesome if you usually lift weights.

And by the way, if you're a woman, please lift weights! You don't need to do power lifting, but you do need to challenge your muscles and bones to make them stronger.

You will not get bulky without a very conscious and determined effort, so please do not let this be the reason why you don't do it!

If, on the other hand, you're a man who usually lifts weights, please do Pilates! It will challenge everything you think you know about movement!

So, why is Pilates the perfect complement to weight lifting? Firstly, we pay attention to the smaller muscles - rotator cuff, glute medius and minimus (the glute muscles at the side of your butt) erector spinae (muscles that run either side of your spine). These are all the muscles that keep you stable when you're moving.

Firstly, making sure that these stabilising muscles are strong makes you less likely to get injured; secondly, when you're more stable through your joints, it enables you to lift more and with better form.

Is Pilates good for men?

Earlier, I mentioned challenging what you think you know about movement - that's because chaps (and I know I'm generalising!), you have a tendency to power through exercises because you can!

Having naturally bigger muscles than women means that you can, theoretically, do body weight movement with little stress.

But with Pilates, you have to concentrate on the control and range of the movement and on everything else that's happening in your body while you move.

This can be more difficult for men because culturally, you're not encouraged to listen to what your body's telling you; and that means it takes a little longer to grow your body awareness.

Once you have that awareness, you're better able to recognise what you need to do more of/ less of in order to improve your performance in whatever other sports/ exercise you're doing.

Culturally, you're not encouraged to stretch or to manage your mental wellbeing either!

In Pilates, you'll find that the work we do will naturally improve your range of movement and flexibility; and regularly taking an hour where all you do is to concentrate on moving well, does wonders for your stress levels!

Do you want to try a class for FREE and see how it helps you?

All you need to do is to click here to get your free taster class so you can see how Pilates can help you to do everything better!

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October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for. If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer. And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time. Don't skip your mammogram I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go. (And don't skip your smear test either!!!) Know your risk factors 1 in 7 women will get breast cancer in their lifetime. Here are some of the risk factors: - Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor. - Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it). - Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram. - Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity. - Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it. What happens if you get a diagnosis of breast cancer? I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman. I do know that for all of us, it was a really scary time. You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful. Keep moving after your diagnosis, during and after treatment The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible. Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema. Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week. Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week. I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot. Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them. One last piece of advice someone else gave me... When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them! So, what are you still doing reading this? Go off and give yourself a fondle!