Pilates is a strength training variation that emphasizes mind-muscle connection. Research suggests that Pilates can help improve flexibility and bodily awareness, reduce chronic lower back pain, and boost balance, strength, mobility, and functional capacity. So, it makes sense for elite bodybuilders and powerlifters to seek out a good pilates program. [1][2][3]
On Jan. 6, 2023, Larry Wheels published a video on his YouTube channel wherein he shared his first Pilates experience. Check it out below:
What is a Reformer?
Wheels began his Pilates workout on the reformer apparatus, which has a sliding platform with handles and adjustable resistance. Sessions performed on the reformer have been shown to elicit higher energy expenditure and oxygen consumption than Pilates performed on a mat. [4]
“This feels like a hospital bed,” said Wheels as he took his position on the reformer.
The reformer isolates the muscles for low-impact, full-body training to strengthen and lengthen muscles.
Foundational Pilates exercises mobilize the ankles, knees, and hips while stabilizing the spine. Deep core training is required for such stability.
I expected [Pilates] to be challenging, but I didn’t know how much. This is very eye-opening.
Spinal articulation, a key focus of Pilates, involves controlling the spine throughout its range of motion. When performed in a controlled and coordinated fashion, spinal articulation can help restore spinal mobility. Think of it as a countermeasure to compression endured during heavy resistance training. [5]
[Related: Natural Bodybuilder Sean “Shizzy” Taaffe Learns How Tough Leg Day With Hany Rambod Is]
Short-Box Abs
The short-box ab series involves various core exercises with names like the round back, flat back, side-to-side, twist and reach, and tree. Short-box abs can improve abdominal strength, posture, and body alignment.
While it might appear to be ab training like any other, the stability required takes it to a different level for those who have not experienced it before. Wheels’ ab cramped during the twist and reach, and he realized the difference between Pilates and how he’s always trained core:
Everything [in the short-box ab exercises] is the opposite of what I’ve been told to do as a powerlifter.
[Related: Breon Ansley’s Flexibility Practices for Enhanced Muscle Growth]
Feet-in-Straps
After a few rounds of reformer lunges and planks, Wheels concluded his Pilates training with the feet-in-straps series. It’s aimed at relieving tension in the hip flexors and hamstrings while building core strength.
It might be my last Pilates class. I’m not sure I’ll be back for more torment.
Though Wheels might not step on a reformer again in the near future, the gained stability might help him in the gym as he trains to win his IFBB Pro card in the Classic Physique division in 2024.
References
- Segal, N., Hein, J., & Basford, J. (2004). The effects of Pilates training on flexibility and body composition: an observational study. Archives of physical medicine and rehabilitation, 85 12, 1977-81. https://doi.org/10.1016/J.APMR.2004.01.036.
- Cuddy, P., & Gaskell, L. (2019). “How do Pilates Trained Physiotherapists utilize and value Pilates Exercise for MSK conditions? A Qualitative Study”.. Musculoskeletal care. https://doi.org/10.31525/ct1-nct04021004.
- Byrnes, K., Wu, P., & Whillier, S. (2018). Is Pilates an effective rehabilitation tool? A systematic review. Journal of bodywork and movement therapies, 22 1, 192-202. https://doi.org/10.1016/j.jbmt.2017.04.008.
- Andrade, L., Almeida, I., Mochizuki, L., Sousa, C., Neto, J., Kennedy, M., Durigan, J., & Mota, Y. (2020). What is the exercise intensity of Pilates? An analysis of the energy expenditure, blood lactate, and intensity of apparatus and mat Pilates sessions. Journal of bodywork and movement therapies, 26, 36-42. https://doi.org/10.1016/j.jbmt.2020.12.007.
- Kuo YL, Tully EA, Galea MP. Sagittal spinal posture after Pilates-based exercise in healthy older adults. Spine (Phila Pa 1976). 2009;34(10):1046-1051. doi:10.1097/BRS.0b013e31819c11f8
Featured image: @larrywheels on Instagram
