8 benefits of Pilates to strengthen the core after 40

Working the “core” or “nucleus” serves much more than to show a smooth and flat stomach. A fit “core” improves body posture, properly “positions” the internal organs and makes us move with ease and elegance.

These are just some of the benefits, because there are many more, and they are especially interesting for people over 40 who want to preserve or improve physical tone.

Pilates and its relationship with the “core”

In the Pilates method it is said that everything starts in the “core” and it is true. Before moving an arm or a leg, you inadvertently contract your core muscles and deep in your abdomen.

This is so if you are fit. If you’re not, or you suffer from back pain, you’ll probably be moving your limb without activating your core, but your movement won’t be the most coordinated or efficient.

Strengthen muscles and tissues that is located between the ribcage and the hips serves to prevent low back pain and reduce the risk of all kinds of injuries and discomfort.

If you have a “core” worked It will be more comfortable for you to perform all kinds of movements, from walking to running, bending over to pick up a weight or reaching for a book from a high shelf. In other words, your body will respond better to all the demands and you will feel much more comfortable with it.

8 benefits of practicing the Pilates method

1. Improves body awareness

Pilates is a psychophysical practice that improves control and proprioception or self-perception of the body. With improved proprioception, the body can better respond to stimuli, which prevents injuries and falls.

Improved body awareness is reflected in many ways. For example, improves the perception of hunger, which prevents overeating and helps to avoid being overweight.

is also being open to recognize emotions, It is often experienced through physical symptoms, such as knots in the stomach or tightness in the chest. It is also more open to everything that surrounds us.

2. Reduce tummy and improve posture

Core conditioning improves posture, which contributes to a slimmer appearance. Poor posture can cause a woman to show a tummy when she is not actually overweight or fat.

Regular practice of Pilates exercises will make you walk or sit more upright and aligned. An improvement in posture is not only an aesthetic issue, as it can prevent headaches and shoulder pain. All your joints will increase their range of motion.

3. Prevents back pain and injuries

In physiotherapy for low back pain, patients are taught to contract the core muscles of the abdomen before performing rehabilitation exercises. Core strength is a key factor for reduce back and hip pain.

Pilates targets the deeper abdominal muscles and the pelvic floor to contract and relax. These muscles work like an internal corset that lifts and supports the organs, and protects and stabilizes the back.

When some muscles are weak and others are too tight or stiff, the body is more vulnerable to injury. Pilates exercises manage to balance the muscles of the body starting from the “core” and make it more resistant to all types of damage.

4. Improves the state of the pelvic floor

Pilates exercises tone all the musculature of the pelvic abdominal area, whose lower part is the pelvic floor. This means that it improves sphincter control and vaginal tone, and with it improve sexual relations.

5. Increases the feeling of energy

Pilates exercises are performed in coordination with breathing. This favors the arrival of oxygen and nutrients to all corners of the body, in the way that cells can start up their power plants.

Besides increases the secretion of endorphins, the well-being hormones, which eliminate painful sensations and make us feel very encouraged. After a Pilates session you are not tired, but energetic and lively.

That is why the Pilates method is also indicated for reduce stress and improve sleep.

6. Improves flexibility and mobility.

​Good mobility requires flexibility, but also strength. In a Pilates session, the precise, slow and controlled movements, that combine strengthening and stretching. The result is greater strength, flexibility and mobility.

7. Improves balance

Any Pilates practitioner knows this. Before learning about the method, you could lose your balance on the bus and if someone else wanted to, in games, they could make you fall to the ground without much difficulty. After a few months practicing Pilates things change radically.

Pilates improves balance and gait not only through core work, but also through vertebral alignment, balanced strengthening of muscles and self-perception.

8. Strengthens the bones

Some women over 40 tend to suffer bone demineralization due to progressive hormonal changes. Physical exercise is essential for prevent this weakening of the bones.

When exercising, the muscles activate the metabolism of bone cells. The bones regenerate. Pilates exercises are especially effective in this regard, due to their slowness and balanced distribution of forces.

Scientific references:

Renato Amaro Zangaro et al. Pilates and Proprioceptive Neuromuscular Facilitation Methods Induce Similar Strength Gains but Different Neuromuscular Adaptations in Elderly Women. Experimental Aging Research.Junges, Silvana Junges et al. Effectiveness of pilates method for the posture and flexibility of women with hyperkyphosis. Brazilian Magazine of Science and Movement.Mrunal Kulkarni. Effects of Pilates on core muscle strength and endurance in post 6 months delivered women. Proteus Journal.Bullo et al. The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: A systematic review for future exercise prescription. Prevent medicine.