If you’re getting into pilates, it’s important to know how it will change your body.
This way, you can set your exercise goals and expectations accordingly. The changes you’re aiming for may be internal (so, improving your strength, flexibility, or mobility) or external (visual changes – such as elevating your body composition, boosting your muscle definition, or straightening your posture).
Whether you’re practising pilates for strength training, body confidence, or to improve the quality of your sleep, all pilates goals are valid – and can develop your body far beyond what you initially imagined.
Because pilates is a unique form of exercise, the way it enhances your body will be unique as well. Read on to learn about the differences between traditional gym-based strength training vs pilates training and explore the ways pilates can transform your body with Vaura.
The difference between pilates bodies and gym bodies
There are several key differences between pilates and weight training in terms of the way your body both looks and develops. To boost your motivation to exercise, discover how these training types differ below.
Your pilates body
In appearance, consistent pilates workouts usually make your body leaner, toned and with a more natural posture. This is because pilates focuses on full body functionality, which improves your flexibility, mobility and balance.
High-intensity pilates can also double as a form of aerobic exercise, enhancing your cardiovascular system and muscle endurance. As you perform more advanced pilates movements, your body will continue to become stronger and more toned, without appearing bigger.
Your gym body
Traditional gym-based weight training will usually result in a more muscular and bulky appearance. This is because gym workouts usually target large and specific muscle groups through consistently lifting heavy weights, which results in your muscles becoming bigger and more defined.
Because of the nature of gym training, your appearance will vary depending on what you’re training – that is, the muscle groups you’re working on. If you mostly train your upper body, for example (the arms, chest, and shoulders; or “mirror muscles” as they’re sometimes known), your upper body will grow at a faster rate than your lower body.
Ultimately, though, both pilates and strength training do have some similarities – and both are awesome for your flexibility, mobility and posture. Better still, both allow you to enjoy the benefits of exercising with a friend.
The ways pilates can transform your body
So, how does pilates change your body – and what sets it apart from other forms of exercise? Read on for the variety of ways pilates can empower your body.
1.Conditions your core
One of the key strength training vs pilates distinctions is that the latter focuses more prominently on your core.
Pilates workouts tone your core by working all areas of your abdominal muscles. Specifically, pilates movements teach you to activate specific muscles with different exercises, improving your mind-body connection. For extra engagement, the breathwork in pilates helps ensure a constant focus on your abs – even when the exercise isn’t directly working your core.
A strong core elevates your functional mobility, balance, stability and flexibility, and yes – performing consistent pilates workouts will give you rock-hard abs. But, if your goal is to have visible abs, this will require both core work and a healthy diet plan. The appearance of abs is largely influenced by having a low body fat percentage, and isn’t necessarily a reflection of core strength.
2.Tones your muscle
Pilates classes deliver full body workouts that strengthen, elongate and define your muscles. By extending your muscles, you promote more muscle toning, as you’re working out the entire muscle rather than a specific spot. So, how many times a week should you do pilates for muscle toning? Our recommendation is three to five times.
When comparing pilates vs weight training, this is what gives pilates studio-goers that intensely toned, athletic look.
Although the goal of pilates workouts is not to make your muscles bigger, it’s common for beginners to see an increase in muscle mass1. This growth comes from building the muscle required to perform pilates exercises with the right
3.Supports weight loss
If you want to lose weight and reduce your body fat percentage, pilates can be beneficial2. Consistently performing pilates workouts promotes leanness through muscle development and regular calorie burning. Better still, high-energy reformer pilates – like Vaura’s Total and Fusion classes – burn more calories than stretching or recovery classes to help revitalise your body composition.
Even though pilates is great for making you leaner, we’d like to emphasise that how lean you are does not determine your strength, mobility or functionality. Everyone is different in the way they both store and lose body fat – and, here at Vaura, all body types are celebrated.
4.Enhances flexibility
Body flexibility and control are some of the most significant changes you’ll notice from pilates. This will help make you more comfortable with everyday movement, support correct exercise form, and decrease your risk of injury.
In pilates, your flexibility is increased by repeating or holding a stretched movement. Do this consistently over time, and your body will be able to tolerate greater muscle extension: allowing you to stretch and reach greater ranges of motion safely. This is one of the key components of pilates for strength training, too, as a wider range of motion lets you better challenge your muscles.
5.Improves posture
Pilates exercises improve your posture by developing your abs and lower back muscles. Greater muscle strength stabilises and relaxes your body, allowing your spine, hips and pelvis to sit in their natural position.
Posture support is also why prenatal pilates and postpartum pilates are so popular and effective, as they reduce back and ab pain.
Common posture improvements from pilates may include a straighter back, less-rounded shoulders, and more aligned hips. This will help you correct and balance out many of the muscle imbalances you may have developed from modern work environments or a sedentary lifestyle.
Now you understand how pilates changes your body, explore the different types of pilates that bring about those benefits. So next, find out which is right for you – and settle the reformer pilates vs mat pilates debate once and for all.