2024-05-02 14:37:32
Strongly inspired by the method developed by Joseph Pilates in the 1920s, the approach Mat is practiced on the ground, without complex equipment.
It sometimes uses small accessories (ring, ball, etc.), which aim to increase the effectiveness of the exercises.
Son minimalist approach makes it an excellent tool for getting started with Pilates and discovering all the benefits of this discipline based on overall strengthening of the body.
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Pilates Mat: accessorized Pilates on the floor
The Pilates Mat is opposed to Pilates machine.
It is practiced on the groundwith the possible addition of small accessories.
The absence of complex equipment makes it very accessible and generally serves as a gateway to becoming familiar with the method.
As a result, it is one of the most practiced forms in the world.
The Pilates Mat postures are inspired by the 34 movements developed by Joseph Pilates in the 1920s by adopting the fundamentals of the original method, namely:
- Breathing
- Centering
- Control
- La concentration
- The fluidity of movements
- The precision.
The Pilates Mat does not, however, exclude the different variants developed over the years which today offer nearly 500 postures different.
At the same time, the addition of small accessories allows you to vary the exercises to achieve greater diversity and efficiency.
In Mat Pilates, however, the emphasis is placed on precision and breathing, with the objective of strengthen the whole body.
Accessories used in Pilates Mat
The Pilates Mat places the body at the center of all attention. However, small accessories are sometimes used to intensify and vary the sessions.
Among the light equipment popular in Pilates Mat classes, we can cite:
- The magic circlea resistance ring used to target the deep muscles, glutes, triceps and adductors;
- THE elastic of resistance, ideal for toning the arms;
- THE weight to increase muscle stress, particularly in the abdominal area;
- The foam rollera fitness roller that allows work in instability, with targeted strengthening of the abs and pelvic floor;
- The ballon Pilates to put more strain on the spine;
- The Swiss Ball to engage the deep muscles through unbalanced work.
Read also: Pilates: master the “set of 5” and ensure a sculpted abdominal muscles!
Pilates Mat vs Pilates sur machine
Pilates sessions on the ground called “ mat » are the most common and the easier to access.
They require very little equipment and allow beginners to discover the method at their own pace.
On the other hand, if the Mat method works all the muscles of the body, it targets more the abdominal strapwhich makes it a great ally for a flat stomach.
This minimalist approach also has the advantage of being less expensive than the machine versions. Main downside: the absence of a machine makes controlling postures more difficult.
As its name suggests, the Pilates machine is practiced on specific machines (Reformer, Springboard).
These aim to intensify the effectiveness of Mat postures by adding resistance, with the key being a global strengthening from the body.
The benefits of Pilates Mat
Numerous studies attest to the benefits of Pilates Mat on mental and physical health.
Practiced regularly, Pilates on the ground:
- Strengthens and tones the body as a whole, with a significant increase in the strength of the center (core), that is to say the muscles surrounding the stomach and the trunk. A toned core helps alleviate hip and back pain. It also improves explosiveness. (1)
- Improves suppleness, flexibility and mobility thanks to muscle stretching exercises performed in a slow, precise and controlled manner. (2)
- Develops body awareness by promoting the connection between body and mind. The internal attention paid to bodily sensations, coordination and precision of movements works on overall coordination, resulting in better body awareness as well as better proprioception. (3)
- Boost energy by promoting better cardiorespiratory capacity and therefore better oxygenation. Exercise also stimulates feel-good hormones and makes you feel calmer, more relaxed, more focused and less tired. (4)
- Reduces stress by regulating the nervous system and gradually lowering cortisol levels (5).
- Improves sleep quality, especially among practitioners aged 40 and women after childbirth. (6)
- Increases sports performance, with gains in muscle mass, speed, strength, stability and flexibility. (7)
- Reduces the risk of injury by creating muscular balance. (8)
- Relieves pain, especially in the shoulders, neck and back. (9) Some studies have also demonstrated the effectiveness of the Pilate Mat in reducing menstrual pain. (10)
- Strengthens the immune system, especially in the elderly thanks to improved blood circulation and lymph function. (11)
- Maintains cognitive functions. (12)
- Increases sexual pleasure by acting on the strength and functioning of the pelvic floor. The Pilates Mat also develops endurance and flexibility, assets in sexual development. (13)
Also Read: Take the 28 Day Wall Pilates Challenge with Rachel and Transform Your Body for Free!
The Mat method: Pilates accessible to all
The Mat method is based on low-impact exercises performed in a seated or lying position.
Furthermore, the postures can be adapted according to the needs of each individual, which makes it a activity accessible to beginners and experienced athletes alike.
Its practice is highly recommended by physiotherapists and osteopaths to people with back pathologies thanks to the stretching and muscle strengthening mixtures.
Likewise, the Pilates Mat can be used as support in the injury rehabilitation.
Good to know : Pilates on the floor is not recommended in cases of acute herniated discs and severe osteoarthritis. Pregnant women will also have to temporarily stop their practice after the first trimester of pregnancy.
Quick results thanks to regular Pilates Mat practice
A weekly Pilates Mat session already offers immediate benefits, while allowing your body to stabilize.
However, it is recommended to agree two to three sessions of approximately one hour per week if you want to take full advantage of the method in the short and long term.
In order to maximize the results of Pilates Mat, let us also remember that it is essential to adopt a healthy lifestylestarting with a varied and balanced diet.
The flat belly is the key!
Vary the pleasures with other forms of Pilates on the ground
The Mat approach is far from being the only method of Pilates on the ground derived from the 34 basic postures. To vary the pleasures, try for example:
- Le Pilates Power. Inspired by yoga, Pilates Power also uses accessories, with the main objective of improving spiritual well-being.
- And yoga Pilates. As its name suggests, this variation was born from the meeting of yoga and Pilates. It is inspired by the first to work on strength and flexibility and the second to work on breathing. Yoga Pilates is one of the gentlest and slowest forms of Pilates.
- Stott Pilates. Stott Pilates is a contemporary version of the method developed by Joseph Pilates. Born from the collaboration between fitness professionals, sports doctors and physiotherapists, it combines fitness and muscle strengthening. The practice is essentially based on stretching, gentle gym exercises and breathing.
Effects of Pilates on core muscle strength and endurance in post 6 months delivered women, Mrunal Kulkarni and al., Proteus Journal, October 2020.
Comparison between static stretching and the Pilates method on the flexibility of older women, Lais Campos de Oliveira and al., Journal of bodywork and movement therapies, octobre 2016.
Comparison of Pilates Exercises and Proprioceptive Exercises on Joint Position Sense in People with Knee OsteoarthritisKaur Rajinder et Kaur Harneet, International Journal of Science and Research, 2013.
Pilates Method Improves Cardiorespiratory Fitness : a Systematic Review and Meta-AnalysisRubén Fernandez-Rodriguez and al., Journal of Clinical Medicine, October 2019.
The effect of an eight-week Pilates exercise regimen on stress management and cortisol levels in sedentary womenHamideh Ahmadi and al., Journal of Physical Activity and Hormones, mai 2020.
Does pilates exercise increase physical activity, quality of life, latency, and sleep quantity in middle-aged people ?JL Garcia-Soidan and al., Perceptual and motor skills, December 2014.
Effects of 8-week Pilates training program on hamstring/quadriceps ratio and trunk strength in adolescent baseball players: a pilot case study, Park JH and al., Journal of Exercise Rehabilitation, février 2020.
Recommendations for hamstring injury prevention in elite football: translating research into practiceMatthew Buckthorpe and al., British Journal of Sports Medicine, 2019.
The impact of pilates exercises on the postural alignment of healthy adultsBruna Krawczky, Miriam Mainenti and Antonio G. Pacheco, Brazilian Journal of Sports Medicine, 2016.
Effectiveness of Pilates over Conventional Physiotherapeutic Treatment in Females with Primary Dysmenorrhea, Dr. Shachi M Paithankar and Dr. Deepali Hande, Journal of Dental and Medical Sciences, avril 2016.
The Effect of Pilates Training on Immune Markers in Elderly MenMohammad Ebrahim Bahram and al., Journal of Health Promotion Management, mars 2020.
Impact of Pilates on Anxiety Attention, Motivation, Cognitive function and Achievement of Students: structural ModelingKonul Memmedova, Procedia Social and Behavioral Sciences, mai 2015.
Is pilates as effective as conventional pelvic floor muscle exercises in the conservative treatment of post-prostatectomy urinary incontinence ? A randomised controlled trialFabiana Rotondo Pedriali and al., Neurourology and urodynamics, juin 2016.
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