Pilates is one of the most versatile ways to move your body as you can practice almost anywhere, anytime and no equipment is needed. Yes, Pilates equipment and props are fun to use and can create more variety from resistance and body positions, but it’s not necessarily the be all and end all. In fact, it’s well researched that using body weight and gravity can be just as effective when exercising – and even provide added benefits!
In this blog, we will break down why non-equipment Pilates workouts are beneficial to bone health, how to keep it fresh and interesting and where to go to help guide you through your non-equipment-based Pilates workout.
Why is non-equipment Pilates beneficial?
As mentioned previously, body weight/weight bearing forms of exercise is actually very beneficial for bone health. Numerous studies have shown that weight-bearing exercise can help to slow bone loss, and several show it can even build bone (depending on age). Activities that put stress on bones stimulate extra deposits of calcium and nudge bone-forming cells into action.
However, the amount of load does make a difference in how much the bones are benefitting. To get the most out of this from Pilates, it’s helpful to distribute the load from many body parts/limbs to just one or two areas.
An example of this is the exercise ‘Bird Dog’. This is a four-point kneeling exercise (on hands and knees). This exercise starts with both hands and knees on the ground and progress to opposite limbs extending away and off the ground which in turn, increases the load into the remaining hand and knee. This is a great way to build up strength and load and over time, you can increase the load by adding some low impact movements like jumping.
How to keep it interesting?
Since non-equipment Pilates doesn’t have the ‘flare’ of equipment or prop-based Pilates, doesn’t mean it will be boring! The body is actually freer to move in different ways that aren’t constrained by a machine or resistance. This can actually create new neural path ways which strengthens the mind body connection.
There is also no restriction from moving from different planes. This means you can easily and smoothly transition from supine (on your back) to side lying to prone (on your front) back to side lying…you get the point. It creates so much more space for creativity and allowing the body to move and transition without props or equipment getting in your way.
This can also be a really functional way to train the body how to properly and safety get from the floor to seated to kneeling to standing. This way of training is extremely beneficial for anyone who works with small children, ageing or wanting to learn how to get up after a fall. These kinds of transitions can add so much value to your life.
Where to go for guidance?
With all that being said, the mental load of deciding what to do in the non-equipment Pilates workouts can be taxing. Let’s face it, we like to be told what to do for a reason! You also might like the extra guidance to form correction and set up. Here at PPF, we offer an online membership that is just $1 a week! There is an extensive library of classes that include equipment and non-equipment-based Pilates workouts. The non-equipment-based classes include Matwork, Yoga, Barre and Stretch!
The classes range from 10-45 minutes long so you can pick and choose what your body needs on any given day. The instructor will guide you through every movement, providing tips and tricks and counting the reps for you.
So next time you find yourself wanting to move your body in a space where all you have is a mat, you can confidently know that your bones, body and mind are benefitting from the non-equipment Pilates class!
Interested in taking a class in-studio with us at PPF? With three studio locations and access to unlimited classes for $35 per week, we are proudly one of the most affordable Pilates studios in Brisbane! Oh, and did I mention your first week is just $15? Say less!
