For many years Pilates exercise has been largely recognised as a beneficial form of exercise for professional dancers and encouraged by physiotherapists for rehabilitation.
Over the past 15 + years, its popularity has grown and moved into the mainstream as an effective exercise format and we are all used to seeing Pilates classes as part of any studio timetable.
Joseph Pilates himself studied and trained in the art of bodybuilding and his physique right up until his death at the age of 87, was truly remarkable. I have competed as a body fitness and trained figure competitor with the UKBFF and natural physique association and used Pilates exercises during my own training.
As a specialist Pilates teacher, I usually teach general classes, but I have noticed that many other sports people are practising Pilates due to its benefits. I have experienced working with Bodybuilders and it is this group of athletes that I want to explore in this article.
For many years, Pilates exercise has been known as a beneficial form of exercise for professional dancers and has been encouraged by physiotherapists for rehabilitation. Over the past 15+ years, its popularity has grown and moved into the mainstream as an effective exercise format, and we are all used to seeing Pilates classes as part of any studio timetable.
Pilates exercises fit all of these requirements, and here are some benefits of Pilates for bodybuilders:
The use of Pilates to balance the body and develop muscular symmetry is crucial for the competing bodybuilder.
Being able to show clear fluidity of movement, muscle contraction and isolation, plus TVA engagement during a posing routine will naturally assist the competitor.
The capabilities for core strength often conflict with what the mobility and flexibility in the muscles and joints are able to cope with and sustain during a Pilates session. However, Pilates can help bodybuilders improve their core strength and stability, which will help them maintain control during lifts and poses.
Postural defects are common when playing a sport where repetitions and overuse of a particular group of muscles or joints are needed, or by incorrectly training in the gym.
Since Pilates focuses on postural alignment, it can help bodybuilders release overworked tight muscles and strengthen the weaker ones with asymmetrical exercise, creating a more balanced body and preventing injuries that might otherwise occur when stress is placed on an unstable structure.
By improving muscular symmetry, core strength and stability, and postural alignment, Pilates can aid bodybuilders in preventing injuries that may occur during training or competition.
Adopting the practice of lateral thoracic breathing can help bodybuilders maintain muscular contraction throughout the posing routine without having to relax or expand the abdominals in order to breathe, which will have a positive effect during competition.
While Pilates has many benefits for bodybuilders, there are some restrictions to keep in mind. For example, heavier individuals may find it difficult to sustain elevated positions, particularly with minimal repetitions being managed.
The muscle fascia has to stretch in order to allow the muscles more room to grow whilst maintaining mobility, increasing the range of movements to aid the execution of exercises and strengthen the joints.
If we look at problems that can occur within the weight training arena, kyphosis is common and therefore the need to perform scapular retraction and thoracic spine mobility exercises such as swan dive and chest opener are advised.
Whilst I am not saying that this is always the case, problems often arise between the strength, mobility, flexibility and endurance levels of these individuals.
The capabilities for their core strength often conflict with what the mobility and flexibility in the muscles and joints are able to cope with and sustain during a Pilates session.
It becomes difficult for heavier individuals to sustain elevated positions, in particular the legs, with minimal repetitions being managed, whilst their core strength, determination and high testosterone levels will encourage them to suggest that higher levels and repetitions are more advantageous.
One way of managing this scenario with such athletes is to overload a particular muscle (or agonist to antagonist) by supersets with maximum strength exercises within the range of 8 repetitions with little to no rest in between.
This is then offset with the appropriate mobility and flexibility exercises to correct and ensure postural alignment is achieved according to the individual needs.
In conclusion, Pilates is a great addition to a bodybuilder’s training routine as it offers many benefits such as balanced body and muscular symmetry, improved core strength and stability, postural alignment, injury prevention, and lateral thoracic breathing.
Pilates exercises can help bodybuilders improve their performance and stay injury-free, making it a valuable tool for any athlete looking to enhance their training regimen.