More than a century ago, Joseph Pilates introduced Pilates, a low-impact exercise beneficial for body flexibility, to the world. Although it took a long time for Pilates to gain widespread acceptance, its popularity is now extraordinary, especially among women.
In fact, the benefits of Pilates go beyond merely improving body flexibility. Pilates can also increase stamina, enhance range of motion, improve posture, tone muscles, and even help build lean muscle mass.
Currently, one form of Pilates that is gaining popularity is Reformer Pilates. It involves using a device called a Reformer, which resembles a bed equipped with springs and pulleys to add resistance during exercise.
Not much different from mat-based Pilates, Reformer Pilates offers additional benefits. With this exercise, you may experience a more intense workout and even assist in muscle development. However, how does Reformer Pilates affect various muscles in the body?
Can Reformer Pilates Build Muscle?
The good news is that Reformer Pilates can help build muscles in your body. However, if you aim to develop larger muscles like the quadriceps, back, and chest, this exercise alone is not enough. To become more "muscular," you need to add heavy weight training.
The primary goal of Pilates is to tone muscles, particularly smaller muscles. Research has shown that to maximize the benefits of Pilates, you should practice at least three times a week. Furthermore, to optimize its benefits, you need to combine Pilates with some cardiovascular exercises, such as running.
Moreover, toning and building muscle are not the only benefits of Reformer Pilates. This exercise also helps alleviate chronic lower back pain, as it can enhance flexibility and posture, helping to prevent injuries.
Some people who regularly practice Pilates also report improvements in their focus and concentration. This is because Pilates requires concentration to synchronize breathing with body movements, training the brain to stay focused during practice.
Which Muscles Are Shaped by Pilates?
As mentioned earlier, Pilates can help shape muscles, particularly small muscles in the body. Below are some types of muscles that can be shaped through Pilates:
Core MusclesÂ
Pilates exercises most impact the midsection or core muscles. With Reformer Pilates, you can train the core muscles surrounding the spine and the rectus abdominis. These muscles are crucial for keeping the spine upright. If your core muscles are strong, it will make it much easier to perform physical exercises and even daily activities. You will also avoid unwanted injuries.
Gluteal MusclesÂ
Pilates is also highly beneficial for the gluteal area. Movements such as squats, lunges, dips, curls, and bridges are typically used to target the gluteal muscles or the muscles in the buttocks.
Although these exercises are excellent for training the gluteus maximus, gluteus medius, and hamstrings, they may not target the lower buttocks area. Yet, this area is crucial for lifting the buttocks. Additionally, Pilates is very effective for toning the muscles at the back of the legs.
Obliques
There are two groups of oblique muscles: internal and external. The internal oblique muscles assist with spinal movement during exercise and are located underneath the external oblique muscles. When you twist or bend, the internal obliques help stabilize your spine.
Crunch movements help build the external oblique muscles, while side planks can train the internal obliques. However, if you want to train both muscles intensely, you can do so with Pilates.
Inner ThighsÂ
Pilates is one type of exercise that works well for training the entire body, from head to toe. It helps strengthen and shape the muscles in your body.
One muscle group that can be trained with Pilates is the inner thighs. Using the Reformer Pilates machine, you can work on the inner thighs, specifically the adductor muscles, which are responsible for stabilizing the pelvis and helping move the legs toward the body's midline.
Teres Major and Teres MinorÂ
The teres major muscle is located in the upper arm and forms part of the muscle group around the shoulder blade and upper arm bone. Meanwhile, the teres minor is a small muscle located in the shoulder area.
This muscle group is vital for keeping the underarm area firm, which is essential for reducing excess fat in the arm area. Pilates can help train and even strengthen these muscles.
Can Reformer Pilates Replace Weight Training?
Reformer Pilates can indeed help strengthen and tone muscles; however, it cannot fully replace weight training. Everything depends on your goals and what you aim to achieve.
For example, if you perform weight training with lighter weights but higher repetitions to strengthen and stabilize muscles, this can also be achieved with Reformer Pilates.
However, if your goal is to develop larger muscles and increase muscle mass, then Reformer Pilates is not the right choice. This can only be achieved through weight training. Reformer Pilates can be combined with weight training to achieve the best results.
If you are looking for an exercise to make your muscles more flexible, while also strengthening and toning them, Reformer Pilates might be suitable for you. However, if your aim is to build big and bulky muscles, you still need weight training. Choose the exercise that suits your needs and goals.
