Pilates Not As Effortless As It Looks

By Nurhafizah Tan

KUALA LUMPUR, Jan 21 (Bernama) -- On social media, Pilates is often portrayed as an activity that appears effortless, with calm and controlled movements.

But Pilates is more than just a stretching routine. It is a form of exercise that trains micro muscles and helps the body remain functional and resilient over the long term.

According to Pilates instructor Azalia Abd Rahman, one of the key benefits of the exercise is the strengthening of the core muscles, including the midsection of the body, which support almost all daily movements. A strong core enables greater stability when sitting, standing, bending and lifting.

pic-2

She said the exercise also helps improve posture, while making everyday movements easier, such as getting out of bed and carrying children. It also reduces the risk of back pain caused by prolonged sitting.

“Pilates is essentially designed to strengthen muscles, especially smaller, often underused micro muscles. Unlike gym workouts that tend to focus on larger muscles such as the biceps or triceps, Pilates targets the finer muscles that support overall body stability.

“Since it engages micro muscles, practitioners often experience trembling during sessions, a sign that the body is learning to stabilise itself. This is important for long-term strength and balance,” she told Bernama.

pic-3

Azalia said Pilates emphasises controlled, progressive movements, making it suitable for a wide range of people, including beginners and those recovering from injuries. This sets it apart from high-intensity cardio workouts, which focus more on cardiovascular endurance and fat burning.

“Although it is more popular among women, men can practice Pilates too. However, its seemingly feminine or ‘girly’ image tends to discourage male participation. As for Muslim women, attire is not an issue as long as it does not restrict movement,” she said.

She said beginners usually start with basic movements such as squats, lunges and planks, supported by specialised equipment like reformers and chairs to ensure correct execution. This helps prevent injuries while allowing the body to build strength safely.

pic-4

“Pilates studios are not just places to exercise, but safe, friendly and inclusive spaces. Many participants start out alone, without companions or prior experience, but eventually find a supportive community that encourages continued participation,” she said.

Sharing her experience after nearly two years of practising Pilates, 35-year-old Dr Nur Rafidah Mohamed Ali said she remains consistent with the exercise because it suits her busy work schedule and can be done indoors regardless of time or weather.

She said Pilates has boosted her confidence, improved her posture and strengthened her body, enabling her to carry out daily activities such as climbing stairs without feeling easily fatigued.

“Before trying Pilates, I experimented with gym workouts, jogging and climbing, but those activities were often disrupted by the weather and work commitments. Pilates is more suitable for me and has helped me become more disciplined and committed to my exercise routine,” she said.

pic-5

Housewife Ili Izzati Setu, 37, said Pilates has helped her a lot in overcoming back pain after the birth of her third child, while also keeping her motivated and disciplined despite the demands of caring for her three children.

She described the 45-minute sessions as valuable ‘me time’, allowing her to focus on her physical health and mental well-being, while also interacting with other mothers and expanding her social circle.

Pilates originated from a training method developed by German national Joseph Pilates in the early 20th century. Known as Contrology, the method emphasised controlled movement, breathing and body awareness before evolving into the comprehensive exercise practice embraced worldwide today.

-- BERNAMA