At Rise BodyWorks—an award-winning combined gym and wellness center located in a historic red brick building on Park Street in Alameda, California—clients can enjoy personalized exercise programs, including specialized Pilates classes designed to suit individual fitness needs.
Pilates is a body weight-based exercise program that incorporates breathing and alignment. It is suitable for people of all ages and sizes, and research shows it has plenty of benefits.
Joseph Pilates created Pilates during World War I to help soldiers maintain fitness and recover from injuries. In 1926, he immigrated to the United States and opened a New York City fitness studio, introducing Pilates as a method for building strength, flexibility, and overall well-being.
Today, Pilates comprises over 600 exercises, ranging from beginner-friendly moves requiring only a mat to advanced workouts incorporating equipment like resistance bands and Pilates rings. For those ready to take it up a notch, machines like Reformers add resistance through springs and pulleys, enhancing workout intensity.
Whichever level a person doing Pilates is at, the fundamentals remain the same—controlled muscle movement and breath work. Workout sessions often last 45 minutes to an hour. A person begins with simple exercises and then works their way up to the harder ones, transitioning smoothly from one exercise to the next.
Exercises primarily work the core and back muscles while also strengthening the arms, legs, and shoulders. A person must fully concentrate on each exercise, controlling their breathing and muscle movement.
An example of a Pilates exercise is the single leg stretch. To perform this exercise, lie on the back with the knees bent and feet parallel to the floor. Then, lift the head and chest off the ground while simultaneously extending the right leg to form a 45-degree angle at the hip. Next, lift the left knee toward the chest and grab it with the right hand, while also reaching for the left ankle with the left hand. Hold this position for a moment before returning to the start and alternating legs.
Studies have linked Pilates to numerous physical and mental health benefits, including enhanced core strength, improved posture, and better flexibility. It also alleviates lower back pain, supports weight loss, and boosts mental well-being, making it a comprehensive approach to a healthier lifestyle.
One especially good thing about Pilates is that it is a low-impact exercise and hence is suitable for most people, including seniors, pregnant women, and people living with conditions like high blood pressure. However, they will have to consult their doctors before beginning Pilates training. Once they have their doctor’s approval, their Pilates instructor will design a suitable program that takes into account their physical abilities and skill level.
For many beginners, starting Pilates is as simple as visiting a wellness center that offers classes. At facilities like Rise BodyWorks, a qualified instructor can guide new participants through their first class, ensuring they learn the fundamentals with proper support.
Once a beginner is comfortable with the basics of Pilates, they can establish a regular practice—typically, three sessions a week is ideal. Some practitioners recommend supplementing Pilates with cardio exercises like running or swimming to round out a comprehensive fitness routine.
