Does Pilates Really Lengthen Your Muscles?
Have you ever heard someone talking about how Pilates can “lengthen” muscles? Iâ€™ve seen many a body transform with Pilates. And while I know that itâ€™s impossible for muscles to actually lengthen, I get it why some people say that.
Personally, when I began doing Pilates I noticed I felt less aches and pains. That’s mainly what kept me going back. I also felt stronger and stood taller. Over time, the shape of my body really did change. Unlike many Pilates instructors, I did not come from a dance background. I had been running marathons, putting in over 30 miles per week. I quit running for about 10 years. Iâ€™ve recently just started again, really slow and short, and I am having a whole different experience. It has lot to do with my mindset (a whole different topic, stay tuned!) but also that I have a much stronger, flexible core than I used to, even after having 2 kids, thanks to Pilates.
Hereâ€™s why Pilates makes you look taller, leaner and more toned, (but canâ€™t actually change the length of your muscles):
Eccentric Contractions: Pilates is a strengthening workout. You definitely use your muscles! Although the Pilates method uses all types of muscle contractions (concentric, eccentric and isometric) there is a strong emphasis is on the eccentric contraction. An eccentric contraction is the “release” part of a movement, like when you lower a weight to its starting position. So in other words, the muscle is being strengthened while its being stretched. With Pilates, the use of springs, resistance against gravity and slow, controlled movements are what enable eccentric contractions. For those of you who know Pilates, think of when you control the “letting go” portion of a movement, like with the leg springs or Wunda chair.
Quality of Movement: You get the best results in Pilates when you have good quality movements. What this means is really using your muscle energy to create resistance, and by actually using your muscles instead of momentum. I know when you see a ballerina or a gymnast in their element it looks so easy and as if they are just flipping and throwing themselves around. They are not!! They are working from the core muscles. As I mentioned earlier, I was not a dancer and had a hard time with this concept at first. But when I slowed myself down to really feel the movements, I found muscles I didn’t even know I had. And that’s when I was able to let go of unnecessary tension and see results.
Back in the day, Joe Pilates used to teach a lot of dancers, and he didn’t call his method “Pilates”. I’m actually not totally sure when they started calling it the “Pilates Method”. Instead he called it “Contrology”, which I imagine to mean â€œmoving with intentionâ€. (Thatâ€™s my definition.) These dancers needed the most efficient way to strengthen without creating bulk and that is probably why they were drawn to this method. But it wasn’t only dancers that caught on, Joe Pilates himself was a boxer and he taught other athletes who needed to build strength as well as flexibility.
Pilates is about efficiency. Using your core muscles is the most efficient way to move. When you move from your core, you don’t need to overwork the muscles of your periphery.
Precision: There is HUGE emphasis on alignment, placement and stabilization. It takes time and practice to get it right, but eventually you will find that you are using the correct muscles and compensating a lot less with your “overachieving” muscles. This is why it really helps to sometimes have an instructor at least once in a while. It’s hard to feel your own misalignments sometimes.
Less weight: Pilates strengthens differently than, say, lifting weights. You work with the resistance of gravity and springs, which allow you to use some of your own body weight for resistance as well. (I’m thinking about the wunda chair here.) Less weight (combined with low repetitions and high quality movements) allows for strength to develop without unnecessary bulk.
Fewer repetitions: Remember quality, not quantity? Yes, the exercises are really that efficient. You don’t need to do more than 5-10 repetitions (some even less!) because if you are doing them correctly, that’s all you need. Don’t get me wrong, you move right on to the next exercise without stopping. It’s not like you do 3 repetitions and rest for 5 minutes. You move! Pilates works your body hard but doesn’t overwork it.
Imagery of length: For a full hour, you consciously imagine length and space in your spine in every exercise. It takes muscle strength to do that. After a while, those muscles in your back, waist and abdomen begin to remember how good it feels to be tall, and next thing you know, you’re standing up taller without thinking so much about it and with out pooping out after only a few seconds.
Better posture makes you look taller: I always say Pilates changes how you carry yourself. Having a strong core and a flexible spine makes you feel good, stand straighter and actually appear taller.
So, I hope that makes the muscle mystery a little clearer for any Pilates enthusiasts out there (or future Pilates enthusiasts!) I would love to hear what your experience is with Pilates is/was. Did you notice a difference with your Pilates practice?
Hope to hear from youâ€¦