If you’re a fan of Pilates, you know that the method focusing on slow, controlled movements aligned with breathwork is a fantastic way to challenge both your body and mind. Although the movements may seem small and easy, it takes both physical and mental strength to complete a Pilates session. Pilates founder Joseph Pilates designed the workout to be a holistic practice that enhances alignment, balance, and strength while also strengthening you mentally and emotionally.
Adding light weights to your Pilates routine can enhance these benefits and add a new dimension to your workout. Pilates exercises typically incorporate weights up to 3 pounds, making it suitable for individuals of various ages and fitness levels. Practicing Pilates with weights can be as challenging as lifting heavy weights at the gym, according to Catherine Fair, a certified Stott Pilates instructor.
Here are some benefits of incorporating weights into your Pilates routine:
1. Building stronger bones and muscles: Weighted Pilates exercises can improve bone density and muscle strength, ultimately improving blood flow and protecting joints.
2. Boosting confidence: Using weights in Pilates can provide a sense of accomplishment and help you work towards short- and long-term fitness goals.
3. Keeping workouts fresh: Adding weights to Pilates sessions can prevent boredom and plateaus, keeping your sessions interesting and productive.
4. Increasing awareness of muscle imbalances: Using weights in Pilates can highlight any strength imbalances in your body, helping you correct unhealthy movement patterns and achieve better balance.
Before incorporating weights into your Pilates workouts, ensure that your form is correct. Focus on mastering Pilates principles such as pairing movement with breath, activating the core before other muscles, and working close to your trunk before moving further away. When using weights, start with light weights between 1 to 3 pounds and focus on maintaining proper form throughout the exercise.
Popular options for Pilates weights include light hand weights, weighted ankle straps, and toning balls. Light hand weights are versatile and effective for various exercises, while toning balls provide a unique challenge for activating small muscles. Remember to prioritize proper form, listen to your body, and differentiate between discomfort and pain when using weights in your Pilates workouts.
