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What is reformer pilates? And is it worth the cost?

<p><em><a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/jacinta-brinsley-1419359">Jacinta Brinsley</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p>Reformer pilates is <a href="https://www.globenewswire.com/news-release/2024/10/18/2965312/0/en/Pilates-Reformer-Market-Set-to-Reach-USD-11-848-3-Million-by-2031-Driven-by-Growing-Health-Awareness-and-Advancements-in-Portable-Equipment-FMI.html#:%7E:text=Key%20Takeaways%3A,8.2%25%20over%20the%20forecast%20period.">steadily growing in popularity</a>, with new studios opening regularly in major cities all over the world.</p> <p>But what exactly is reformer pilates? And how does it compare with regular pilates and other types of exercise?</p> <p>Classes aren’t cheap so let’s look at the potential benefits and drawbacks to help you decide if it’s right for you.</p> <h2>Pilates with special equipment</h2> <p>Pilates is a <a href="https://www.sciencedirect.com/science/article/abs/pii/S1360859201902372">mode of exercise</a> that focuses on core stability and flexibility, while also addressing muscular strength and endurance, balance and general fitness. At first glance, it might look a bit like yoga, with some more traditional weight training components thrown in.</p> <p>Reformer pilates uses a piece of equipment called a “reformer”. This looks like a narrow bed that slides along a carriage, has straps to hold onto, and has adjustable springs that add resistance to movement. You perform pilates on the reformer to target specific muscle groups and movement patterns.</p> <p>The reformer was first designed to help <a href="https://www.taylorfrancis.com/chapters/edit/10.4324/9781003524625-19/pilates-rehabilitation-brent-anderson">people recover from injuries</a>. However, it has now become common for general fitness and even <a href="https://journals.sagepub.com/doi/epdf/10.1177/1089313X06010003-406">sports performance</a>.</p> <p>Unlike normal pilates, also known as “mat pilates”, which only uses your body weight, the reformer adds resistance, meaning you can change the difficulty according to your current level of fitness.</p> <p>This not only provides a way to overload your muscles, but can make the exercise session more aerobically demanding, which has been proposed to <a href="https://figshare.utas.edu.au/articles/journal_contribution/Equipment-based_pilates_induces_a_cardiovascular_response_in_older_adults_an_observational_clinical_trial/22943213?file=40678763">improve cardiovascular fitness</a>.</p> <h2>What are the benefits of reformer pilates?</h2> <p>Despite being around for decades, there is surprisingly little research looking at the benefits of reformer pilates. However, what we have seen so far suggests it has a similar effect to other modes of exercise.</p> <p>Reformer pilates has been shown to help with <a href="https://files.eric.ed.gov/fulltext/EJ1250306.pdf">weight loss</a>, cause some <a href="https://www.tandfonline.com/doi/full/10.1080/03630242.2015.1118723?casa_token=weWacL5JmM8AAAAA%3AjlXtB-o29eDTHNegdvvfxa9FUT1iY18T0niXDdDpzgbn9AhMK4fgF1RQWLwyo3tVic49h9vhH4Ux">small increases in muscle mass</a>, and enhance <a href="https://www.sciencedirect.com/science/article/pii/S1360859224004558?casa_token=rEKoc-x8WoMAAAAA:Zvgqtp7SPNbWoTtxRb8-x5HCy0XD2M74Ky-7bBU2yFgGMOnyw2aJQDKCdep40AqRobWgR0V3yA">cognitive function</a>. All of these benefits are commonly seen when combining weight training and cardio into the same routine.</p> <p>Similarly, among <a href="https://www.sciencedirect.com/science/article/abs/pii/S1360859217302280?casa_token=txnU400G7DQAAAAA:KQLBRYBWuZ0asqaOJ4agUKZj2nFljuxFvCQFZeZQh53h0ZIp07qJ_4TuyCQto4c-BB1kzMpWug">older adults</a>, it has been shown to improve strength, enhance flexibility and may even reduce the risk of falling.</p> <p>From a rehabilitation perspective, there is some evidence indicating reformer pilates can improve <a href="https://www.sciencedirect.com/science/article/pii/S1360859216300857?casa_token=tQyxWGoPam8AAAAA:jlIpAr2ZuD3bjKKtT4qHbDz2dr_Tm2k4Cgb22qw_NQRb5gtLsJdYV7P0DuRlVWN04kI9p_dSOQ">shoulder health and function</a>, reduce <a href="http://www.jkspm.org/journal/view.html?uid=1105&amp;&amp;vmd=Full">lower back pain</a> and <a href="https://ksep-es.org/journal/view.php?number=1084">increase flexibility</a>.</p> <p>Finally, there is some evidence suggesting a single session of reformer pilates can improve two key markers of <a href="https://karger.com/ger/article-abstract/70/7/764/906990/Effect-of-60-Min-Single-Bout-of-Resistance">cardiovascular health</a>, being flow-mediated dilation and pulse wave velocity, while also <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9098105/">improving cholesterol and insulin levels</a>. This suggests reformer pilates could lead to long-term improvements in heart and metabolic health, although more research is needed to confirm this.</p> <p>However, there are some key things to consider when discussing these benefits. Most of this research is quite exploratory and comes from a very small number of studies. So we do not know whether these findings will apply to everyone.</p> <p>Very few studies compared reformer pilates to other types of exercise. Therefore, while it can improve most aspects of health and function, it’s unlikely reformer pilates provides the <em>optimal</em> mode of exercise for each individual component of physical fitness.</p> <p>Traditional weight training, for example, will likely cause larger improvements in strength than reformer pilates. Similarly, stretching will <a href="https://theconversation.com/new-research-shows-how-long-hard-and-often-you-need-to-stretch-to-improve-your-flexibility-242488">probably make you more flexible</a>. And running or cycling will make you fitter.</p> <p>However, if you want a type of exercise that gives you broad overall health benefits, it could be a good option.</p> <h2>What are the downsides of reformer pilates</h2> <p>Reformer pilates is not for everyone.</p> <p>First and foremost, classes can be expensive compared to other fitness options. You need to be doing at least two to three sessions per week of any type of exercise to <a href="https://www.who.int/publications/i/item/9789240015128">maximise the benefits</a>. So even if you can find a class for A$20 or $30, paying for two or three classes a week (or buying a weekly or monthly subscription) is a significant outlay.</p> <p>Second, it’s not as accessible as other exercise. Even if you can afford it, not every town or suburb has a reformer pilates studio.</p> <p>Third, the effectiveness of your workout is likely to be impacted by how competent your instructor is. There are a host of different pilates qualifications you can get in Australia, and some take much less time than others. With this in mind, it might be best to look for <a href="https://www.pilates.org.au/about/">accredited pilates instructors</a>, although this will further reduce the number of options you have available.</p> <p>Finally, there is a learning curve. While you will get better over time, the exercise will likely be less effective during those first few weeks (or months) when you are getting used to the machine and the movements.</p> <h2>Is it right for you?</h2> <p>Reformer pilates can be a great addition to your fitness routine, especially if you’re looking for a low-impact way to build strength and flexibility.</p> <p>But if you have more specific goals, you might need a more specific mode of exercise. For example, if you need to get stronger to improve your ability to manage your daily life, then strength training is probably your best bet. Likewise, if your goal is to run a marathon, you will get more specific benefits from running.</p> <p>The cost and availability of reformer pilates make it less accessible for some people. With this in mind, if you are after similar benefits at a lower price point, mat pilates might be a better option. Not only does it have evidence suggesting it can improve <a href="https://journals.lww.com/ajpmr/FullText/2018/06000/Effects_of_Mat_Pilates_on_Physical_Functional.6.aspx?casa_token=7s6iayoW_s4AAAAA:ajVm-FSTsMeUsuUVH4fpv63bQb_eN0DgduCw7K83K4IlJ3OSQyNKCeoWb_tQZhEV3dRDa3dXwPYE7euORvMAwLM&amp;casa_token=zUcAB1qT0a4AAAAA:KpwLVGmBXbLo0es1xEBF7SAJPIBy6mKoVzCWOLiFFHAnn4LbGHA3febsR9jhygDyNsNnobmKM2ukMJNPGixdypY">strength and fitness</a>, but it is something you can do at home if you find a good resource (<a href="https://www.youtube.com/watch?v=44HquH6QyXc">YouTube</a> could be a good starting point here).</p> <p><em><a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/jacinta-brinsley-1419359">Jacinta Brinsley</a>, Exercise Physiologist and Postdoctoral Researcher in the Alliance for Research in Nutrition, Exercise and Activity, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-is-reformer-pilates-and-is-it-worth-the-cost-244634">original article</a>.</em></p>

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5 easy pilates moves to improve your posture

<p><strong><em>Michael Dermansky has been working as a physiotherapist for the last 17 years and directing <a href="http://www.mdhealth.com.au/" target="_blank"><span style="text-decoration: underline;">MD Health Pilates</span></a> for the last 13 years.</em></strong></p> <p>One of the main contributing factors to poor posture is poor strength in the major muscle groups that keep you up straight.  This is not related to age, but as a result of poor exercise and distribution of weight.</p> <p>Good posture can be achieved with these five easy moves you can do at home. Read the instruction below and see the gallery above for images.</p> <p><strong>1. Push-ups against the wall</strong> – This activates the major stabilisers of the shoulders, the upper trapezius muscles.  This muscle is extremely important in affecting the posture of the mid back and neck. </p> <ol> <li>Stand at a wall, with your hands on the wall just below shoulder height. </li> <li>Hold your shoulder blade back and up a little bit.  </li> <li>Lower yourself down towards the wall, using the elbows only.</li> <li>Hold for 3 seconds, then rise back up again</li> </ol> <p><strong>2. Multifidus muscle strength (Direct back control muscle) </strong>– This muscle is important for direct control of the lumbar spine.  Strength and control of this muscle directly affect your ability to maintain the best posture for your lower back.</p> <ol> <li>Start on all fours. </li> <li>Maintain a smaller arch in the back and squeeze your lower back muscles together (you should feel a sensation of the lower back muscles pushing towards the midline).</li> <li>Maintaining this contraction, lift your leg straight back up in the air. </li> <li>Hold for 3 seconds and lower the leg down. </li> <li>Repeat 10 times per leg.</li> </ol> <p><strong>3. Single leg bridging to activate your gluteus maximus muscle </strong>– Weakness in this muscle makes it harder to sit up straight when sitting, which changes the posture of the mid back and neck, often causing neck pain.</p> <ol> <li>Lie on your back with your knees bent. </li> <li>Raise one leg in the air, this will be the starting position. </li> <li>Lift your bottom into the air to bring your body to straight. </li> <li>Hold for 3 seconds, then lower your body down. </li> <li>Repeat 10 times per side</li> </ol> <p><!--[if !supportLists]--></p> <p><strong>4. Chariot pulls with belt</strong> – This second exercise also works to activates the major stabilisers of the shoulders, the upper trapezius muscles, in a different way than the push-up exercise.  Again, this is extremely important for the posture of the mid back and neck.</p> <ol> <li>Tie the belt around a fixed point, such as a door handle, leg of a table. </li> <li>Bring your shoulder blades back and up a little bit.</li> <li>Pull on the belt to feel tension in the muscles around the shoulder blade</li> <li>Hold for 5 seconds, then relax</li> <li>Repeat 10 times per side</li> </ol> <p><!--[if !supportLists]--></p> <p><strong>5. Squats against the wall</strong> – This exercise works to strengthen the quadriceps (thigh muscles), the muscles at the front of the thighs.  The quadriceps work together with the gluteus maximus muscles to keep the legs straight when walking and standing.  Weakness of these muscles increases the pressure on the knees, pelvis and indirectly, the lower back.</p> <ol> <li>Stand up against the wall with your feet in front (about 30 cm).  Ideally against a slightly slippery wall, which makes the exercise smoother</li> <li>Tighten your thighs, then bend your knees down, maintaining that tight contraction of the thighs (it’s hard, but can be done)</li> <li>Stop when you feel that you are no longer able to maintain that contraction of the thigh muscle. (It doesn’t matter if this is a very small movement, as long as you are able to maintain a contraction of the thigh muscles)</li> <li>Hold for 5 seconds, then relax</li> <li>Repeat 10 times</li> </ol> <p><!--[if !supportLists]--></p> <p><strong>Related links:</strong></p> <p><em><strong><a href="/health/body/2016/02/ways-to-improve-your-posture/">7 simple ways to improve your posture</a></strong></em></p> <p><span style="text-decoration: underline;"><em><strong><a href="/finance/insurance/2015/08/tips-for-bad-posture/">The surprising ways bad posture can impact your health</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="/health/body/2016/03/home-remedies-for-restless-leg-syndrome/">4 natural home remedies for restless leg syndrome</a></strong></em></span></p>

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5 ways pilates can keep you young

<p>Our body and ageing: it’s just a fact of life… or is it? As we get older, we tend to fear the inevitable effects that ageing will have on our bodies. Gone are the days when we could run faster, work harder, and feel stronger. But does this always have to be the case? While there’s no way to stop time altogether, practising pilates can act as a preventative and transformative measure to help keep us feeling our best for as long as possible. Here are our top five reasons practising this strength-training exercise will keep you feeling younger, longer.</p> <p><strong>1. Flexibility</strong></p> <p>The older we get, the further away our toes seem, right? Well, they don’t have to be. Pilates is a stretch-intensive exercise. With prolonged practice, exercisers can improve their long-term flexibility and bone alignment to keep feeling lithe and limber.</p> <p><strong>2. Deep breathing</strong></p> <p>Much like its Zen counter-part, yoga, Pilates focuses on deep breathing. Unlike jogging or jumping rope, which may make you out of breath, deep, measured breaths are imperative to the pilates practice. Well-oxygenated cells are associated with improved cognitive ability and higher levels of energy, to keep you feeling alert.</p> <p><strong>3. Pilates for osteoporosis</strong></p> <p>For some of us, ageing means the threat of osteoporosis. Luckily, pilates can help with that too. Using either your body weight or additional weights as resistance, pilates can help to strengthen your muscles and improve skeletal alignment, which puts less pressure on your bones. Pilates is also a low impact exercise, which means your knees and other joints will remain strong with less risk of future damage.</p> <p><strong>4. Physique</strong></p> <p>One of the inescapable truths of life is that as we grow older, our metabolism slows down. As a result, it can become harder to maintain the physique we had when we were younger. Pilates can help with that, too. Regular practise helps build muscle, which in turn burns more calories for energy. This will help keep you feeling and looking trim no matter what decade you’re in and can be more effective than cardio alone for weight-loss purposes.</p> <p><strong>5. Strength</strong></p> <p>Moves such as planks, pilates push-ups and squats, with or without added resistance, can help to strengthen your muscles and increase your load bearing tolerance. In short? Pilates can get your body feeling stronger than it ever has, regardless of your age.</p>

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