More than a century ago, Joseph Pilates introduced Pilates , a low-impact exercise that benefits the body's flexibility, to the world. Although it took a long time for Pilates to gain widespread acceptance, it has now become incredibly popular, especially among women.
In fact, the benefits of Pilates go beyond increasing flexibility. Pilates can also increase stamina, increase range of motion, improve posture, tone muscles, and even help build lean muscle mass.
Currently, one form of Pilates exercise that is “on the rise” is Reformer Pilates . This is a type of Pilates exercise that is done with the help of a tool called a Reformer, which is a sports tool shaped like a bed and equipped with springs and pulleys to add resistance during exercise.
Not much different from the mat-based Pilates form, Reformer Pilates has additional benefits. With this exercise, you may get a more intense workout and even help build muscle. But how does Reformer Pilates affect the various muscles in the body?
Is It True That Reformer Pilates Can Build Muscle?
The good news is that Reformer Pilates can help build muscle in your body. However, if you want to build bigger muscles like your quads, back, and chest, then this exercise alone is not enough. To become more “muscular” you need to add heavy weight training.
The main goal of Pilates is to tone muscles, especially the small muscles. Studies have shown that to get the most out of Pilates, you should practice at least three times a week. Furthermore, to maximize its benefits, you should combine Pilates with some form of cardiovascular exercise, such as running.
In addition, toning and building muscles are not the only benefits of Reformer Pilates. This exercise also helps relieve chronic lower back pain. This is because Pilates exercises can improve flexibility and posture, which helps prevent injuries.
Some people who have been practicing Pilates regularly also claim to have experienced an increase in their focus and concentration. This is because Pilates requires concentration to match between breath and body movement, so that our brain is trained to stay focused while doing Pilates.
What Muscles Does Pilates Build?
As mentioned earlier, Pilates can help build muscle, especially the small muscles in the body. Here are some types of muscles that can be formed thanks to Pilates exercises:
Core muscles of the body
Pilates exercises have the most impact on the middle or core muscle area of the body. With Reformer Pilates, you can train the core muscles of the body that surround the spine and the rectus abdominis muscles. These muscles are very useful for keeping the spine upright. If your core muscles are strong, it will make it easier for you to do physical exercises and even when doing daily activities. You will also avoid unwanted injuries.
Also read: Must Try, These Are 7 Benefits of Pilates for Men
Gluteus muscle
Pilates is also very beneficial for the muscles in the glute area. Usually, movements such as squats, lunges, dips, curls, and bridges are done to target the gluteus muscles or the muscles in the buttocks.
While these exercises are great for working your gluteus maximus, gluteus medius, and hamstrings, they may not target your lower glutes. This is the area that gives your butt a lift. Pilates is also great for toning the muscles in the back of your legs.
Oblique
There are two groups of oblique muscles, namely internal and external. The internal oblique muscles are the muscles that help move the spine during exercise. They are located below the external oblique muscles. When you move around or bend, the internal oblique muscles help stabilize your spine.
The crunch movement helps to shape the external oblique muscles, while to train the internal oblique muscles, you can do the side plank. However, if you want to train both of these muscles intensely, you can do it with Pilates exercises.
Inner thigh
Pilates is a type of exercise that works well for the entire body, from head to toe. It helps to strengthen and tone the muscles in your body.
One of the muscles that can be trained with Pilates is the inner thigh muscles. By using the Pilates Reformer machine, you can train the inner thighs or more precisely the adductor muscles which are responsible for maintaining pelvic stability and helping to move the legs towards the midline of the body.
Teres major and teres minor
The teres major muscle is a muscle located in the upper arm that forms a group of muscles around the shoulder blade and humerus. While the teres minor muscle is a small muscle located in the shoulder.
This muscle group is very important because it can help keep the underarm area toned, which is very important for reducing excess fat in the arm area. Pilates can help train these muscles and even strengthen them.
Can Reformer Pilates Replace Weight Training?
Reformer Pilates can help strengthen and shape muscles, but it cannot be used as a complete replacement for weight training. It all depends on your goals and what you want to achieve.
For example, if you are doing weight training with light weights but higher repetitions with the aim of strengthening and stabilizing muscles, then this can also be achieved by doing Reformer Pilates.
However, if what you want to achieve is to develop big muscles and gain muscle mass, then Reformer training is not the right choice. All of this can only be achieved by doing weight training. Reformer Pilates can be done in conjunction with weight training to achieve maximum results.
If you are looking for a form of exercise that will make your muscles more flexible, while strengthening and toning them, then Reformer Pilates may be for you. However, if your goal is to build big, defined muscles, then you will still need to do weight training. Choose the exercises that suit your needs and goals.
