Pilates Exercises: Equipment Based and Benefits

Pilates Exercises: Equipment Based and Benefits

So, we hope that by now you would have been practising Pilates for a while. Hopefully, in another week or two, you would be seeing the difference in your body fitness and activeness. Earlier we discussed mat based; now today we are going to discuss equipment based ones. As the name suggests these exercises require some sort of equipment.

Some of the common among these are:

Biceps CurlEquipment Based Pilates: Biceps Curl


Leg Lowers: Equipment Based Pilates: Leg Lowers


Salute: Equipment Based Pilates: Salute


Knee Stretch Curve: Equipment Based Pilates: Knee Stretch Curve


Hug a tree:Equipment Based Pilates: Hug A Tree


The Benefits of Pilates:

Develops the core of your body: The core muscles of your body include the muscles closest to the spine. These muscles are maintained by using the trunk, pelvis and shoulder girdle all together while performing these exercises.

Makes you more flexible and lean: These exercises stretches your body muscles and elongates them. The muscles become more elastic and joint mobility also increases.

Strengthens the muscles: The exercises Increase muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body).

Prevent Injuries: These focuses on all the muscles and hence, the task is evenly divided without burdening a particular muscle. It conditions your body effectively and thus preventing injuries.

It’s Safe: The gentleness of these exercises has its own aroma. The light weight exercises and easiness make you more comfortable while performing them.

Motivation: Pilates provide a good source of motivation not only for it but also for other activities. You are more easily able to do a task without getting bored.

All Round Benefits: Improves physical coordination of your body, good for the spine, increases concentration, relaxes your muscles and gives you a nice posture, emotional stability and reduction in anxiety and depression.


Hence, these exercises are a must in everyday life. If you haven’t started doing it yet, we would suggest you employ them in your daily life.


Pilates: Explained and Mat Based Exercises

Pilates refers to a set of nearly 500 exercises developed by an American fitness trainer Joseph Pilates so as to help people maintain their fitness level.

These exercises are inspired mainly by yoga. These are also inspired by ballet and callisthenics. It improves body flexibility, strength and balance. These also help in improving muscular and postural strength.

These are not as easy as they seem. They demand concentration and focus as you are required to perform various degrees and range of motion. Each and every exercise has a well-defined placement of body, rhythm and breathing pattern. Hence, although they are nice and beneficial but at the same time are challenging.

Ok, I got that!


But how often should I perform?

In order to get the maximum out of these exercises, you should consider doing them at least 2-3 times a week. After going for about 4-6 weeks, you can begin to notice changes in your body language (hopefully) and posture. Each one should have 10-20 repetitions and the whole workout ranges from 45-90 minutes.


And where should I perform them?

These can be performed at specialised Pilates studios or community centres or you can even do it at your home.


Do I also need some sort of equipment?

These are basically of 2 types:

Pilates Mat Exercises: These require no equipment and are performed by just lying, sitting or standing on a mat.

Pilates Equipment Exercises: These require some specific types of equipment to perform the exercises and strengthening of muscles are based on applying resistance to the muscles to bear it and hence strengthening them.

Here we are going to discuss mat based (Equipment based would be dealt in next article on Pilates).


Some Mat Based Exercises:

Depending upon levels of an individual there are basically 3 degrees of exercises and some of them are listed below:

  1. Beginner Level:


Pilates Hundred

Spine Stretch:

Pilates Spine Stretch

Chest Lift: Pilates Chest Lift

Pelvic Curl: 

Pilates Pelvic Curl


  1. Intermediate Level:

Hamstring Pull:

Pilates Hamstring Curl


Spine Twist:

Pilates Spine Twist


Open-leg rocker:

Pilates Open Leg Rocker


Front Support:

Pilates Front Support


  1. Advanced Level:


Pilates Cork Screw



Pilates Scissors



Pilates Jack Knife



Pilates Rocking


Leg pull front:

Pilates Leg Pull Front


A Couple of Precautions

Although the above-mentioned exercises seem easier to perform but here are some precautions that you should follow to avoid some injury (especially if you are performing on your own):

  1. Don’t go for advanced ones directly. It is strongly recommended that you should first be well versed with the previous ones.
  2. Consider visiting your doctor and consult him if you are pregnant or above 40 years of age or already having some medical issues. These exercises require concentration and are challenging.

Yep, that’s all. Enjoy the exercises and be healthy and hale!