Courtesy of a recently published article in Marie Claire (UK) – Pilates has again come to the forefront. It is loved by celebs and trainers alike, thanks to its capacity to transform your body. According to a noted Pilates instructor, unlike the other workout styles, Pilates focuses on the holistic transformation of the body. Its key focus areas are flexibility, strength, alignment, and balance, which foster lean and long muscles. This naturally leads to a query about how does Pilates build muscle. This post will resolve all your queries!
As you scroll down this blog, we will acquaint you with – the potential that Pilates has in building muscles, the core muscles that Pilates targets, a step-by-step format to show how to build muscles with Pilates, and answer any other related query.
Table of Contents
How does Pilates build muscle?
In this section, we will give you a detailed analysis of how Pilates engages the muscles and helps enhance their density –
Pilates, as you are aware, is a form of strength training wherein your body weight is utilized, and muscles are engaged to ‘bulk’ them up. Therefore, the enlargement of skeletal muscle fibres is already taking place. When the muscular tension increases, the fibres of the muscles tear. Now, the body will fuse those fibres (repair them) and also build new muscle cells with time.
To ensure that this procedure can take place correctly, your body requires increasing the resistance levels. That is precisely what a routine Pilates regimen targets. In this manner, Pilates helps increase muscle mass and maintain the same in the long run.
Added to that, an intense Pilates regimen creates the base for weight training, which acts as the gold standard for enhancing muscle mass. When both resistance and weight training (which are vital ingredients of Pilates) are incorporated into your workout regimen, you will assuredly get your desired muscle mass.
Which muscle groups does Pilates target?
To all those of you asking how can Pilates build muscles, we hope you have understood the basics. Now, let us get to the specifics about the ‘muscles’ that are categorically targeted during Pilates to enhance their growth –
Gluteus muscles
Most of you already know about how the glutes are strengthened with a Pilates workout. Let us help you understand how can Pilates build muscle in that area.
From bridges to lunges to squats and presses, Pilates helps tone this ‘under butt’ area and resolve the issues associated with a ‘pancake booty.’
Stabilizer muscles
Multifidi, which runs around your spine, is one of the most intrinsic muscles of your body. With a Pilates regime, you get to target and stabilize the pelvic area, core, and spine (especially the transverse abdominis, which is considered to be the body’s natural girdle).
Internal obliques
Wondering how else does Pilates build muscle by targeting the internal obliques? We will tell you. To get chiselled abdominal muscles, you do bicycle crunches. But what about the internal muscles? Static side planks, one of the most opted Pilates techniques, help to both flatten and tighten your mid-section.
Inner thigh
Another of the targeted critical muscles is the ones on your inner thighs. Considered to be one of the core areas (adductor muscles), Pilates helps strengthen and build these muscles and enhances your balance levels.
Teres Major and Minor
Beneath the back of your shoulders, you will get to see these muscles. These muscles, along with the latissimus dorsi, tighten the armpit area. Pilates is a great workout technique for sculpting the upper arm area. Pushups combined with Triceps presses are a fantastic workout for achieving your goals.
Your constant query about whether does Pilates build muscle finally gets some answers! But that is not the end! We have more!
In the next section, you will get to see the step-by-step process by which Pilates can help you build muscles and holistically reshape your body.
How to use Pilates to build muscles?
Does Pilates build muscle or not, is quite clear to all of you. Also, which muscles it targets have been mentioned. Now you need to see how to use Pilates to achieve muscle growth –
| EXERCISE NAME | HOW TO DO IT | MUSCLES WORKED |
| Hip Bridges | Start by laying on your back in such a way that the feet are flat, and apart at hips’ width
Keep your pelvis in a neutral position, and lift your hips by placing your feet down Maintain the balance between your inhaling and exhaling – while you hold on to this hip bridge. Slowly lower down your hips |
Gluteus maximus, transverse abdominis, and hamstrings |
| Toe Taps | You have to lay on your back in such a manner that your legs are in a tabletop position
You must keep the 90-degree bend in your legs during this process. Also, while you return your legs to the tabletop position, ensure to maintain stability both in the pelvis and lower back |
Both rectus and deep transverse abdominis muscles |
| Enhance Pilates intensity | Using equipment like –
A variety of balls (mini flex, toning, stability) Flex bands and Pilates Reformers |
Targets thigh muscles and improves resistance levels |
Apart from the ones mentioned above, you can also incorporate leg pull-ups, single-leg kicks, swimming, and the hundred-exercise format to build muscles through Pilates workouts.
What are the other benefits of Pilates?
For those of you who wanted to understand does Pilates build muscle and the process, supposedly, you have the answers for the same. In that case, why not figure out the other set of benefits that Pilates brings for you –
Increased core strength
One of the most significant benefits of Pilates happens to be increasing the core strength of the body. The compound movements that are part of the Pilates workout (especially barbell deadlift) categorically target your hamstrings, smaller muscles (traps), and glutes and effectively build your core.
Improved flexibility and posture
Pilates is the ultimate workout technique that improves your body’s flexibility and transforms your posture significantly. On the days you are taking an off from your regular strength training, Pilates can be an excellent alternative.
Enhanced coordination and balance levels
Pilates is the key to amplified coordination between different parts of the body. It constantly challenges your precision and teaches you to actively focus on a singular aspect by utilizing your senses.
Apart from the physical benefits, as mentioned above, this exercise regime has multiple mental benefits. It helps improve the cognitive ability of the mind, reduces stress, and promotes a better connection between mind and body.
What to know as a starter?
If you are starting to build muscles through Pilates, then there are a couple of things you must take note of. They are –
Kickstart the foundation process
Before jumping into building muscles, set the foundation well. Pilates will significantly transform your muscles once your body’s core competencies are set.
Have clarity about your goals at the outset
Make sure that you have a set goal regarding this workout form. Once that is clear, connect with a professional and see how you can incorporate strength training with Pilates to bulk up your muscles.
Parting thoughts
Pilates, since the early times of the 20th century, has been a crucial workout process to build muscles and improve flexibility levels. But does Pilates build muscle in actuality? Well, for now, the trainers and practitioners have agreed unanimously on this. Pilates, unlike other types of workouts, targets specific muscle groups and, in a step-by-step format, enhances the muscles. Thus, on the whole, this transfigures your body like never before!
Whether you are a newbie (surely you will need a strong foundation) or a practitioner, you can target muscle building through this workout mode.
If you liked this post and want to know more about such medical updates, keep a watch on the website.
Frequently Asked Questions
1. Does Pilates build muscle during pregnancy?
You can surely do Pilates during your pregnancy. However, you must remember that not every workout is suitable during this period. Therefore, consult your doctor before you kickstart your pregnancy Pilates routine.
2. How much muscle mass to gain with Pilates?
Though there is no specified standard regarding the ‘exact amount’ of muscle mass you will gain, multiple research and experiences showcase a significant difference in your ‘muscles’ within 6 months.
3. What is the concept of Reformer Pilates?
This refers to a type of Pilates reformer that has a flat platform with a bed-like frame. This whole item is referred to as a carriage, and a spring connects it to reformers. So, the person practising will have to pull and push through the frame. This form of Pilates strengthens the core, increases endurance levels, and betters the body’s flexibility levels.
4. What is the 3-dimensional breathing technique of Pilates?
This involves sitting comfortably and placing your hands on the body. After that, you have to breathe deeply, from the back to the front and through the entire length of your spine. This deep breathing exercise assists you in – improving the resistance levels of your respiratory muscles.
Monalisa Mukherjee is a content writer, copywriter and editor with 4 years of experience. She has written for websites like Biography Talk, The Rich Net Worth, Contour Cafe, He And She Fitness and Fiction Pad. She is currently associated with a noted Digital Marketing Agency and specialises in writing press release, guest posts, articles on travel, entertainment, food recipes, celebs, lifestyle, tech, health, and fashion.
