We love Pilates. It’s one of our favorite ways to tighten, tone and build strength. And we’re not alone. People have been using Pilates to strengthen their core since the early 1900s. But the workouts and machines of today are a far cry from the ones Joseph Pilates invented during World War 1. From the mat to the Reformer to the Megaformer™ — what does it all mean, and which one is right for you?
We spoke to the pros at Carolina Neurosurgery & Spine Associates and some local studios to find out.
A Spine-Strengthening Workout
If you’ve ever taken a Pilates class, you know it’s all about the core.
“Core strength is essential for our spine’s health,” says Hayley Speight, a physical therapy assistant at Carolina Neurosurgery & Spine Associates. “When speaking of core, we are specifically addressing your transverse abdominus (TrA). Our TrA is our deepest core muscle that wraps around our spine to provide support like a corset brace. Pilates is centralized on core engagement.”
Any Pilates or Pilates-inspired workout will focus on exercises that engage the core and promote balance, flexibility and increased range of motion in the joints.
“There are so, so, many benefits of Pilates: improved core stability, improved posture, increased flexibility, mobility, spine rotation and mobility, back and core strength and strength in the glutes and hamstrings,” says Meredith Opsahl, owner of BK Pilates. “There is not one muscle that is not used in Pilates.”
Lots of people use Pilates as part of their rehab journey following an injury or to target and prevent chronic pain.
“In rehab-specific Pilates or modern Pilates, we are focusing on neutral spine — our natural curve of the spine. Our goal with patients is to retrain the core to be able to contract in a neutral position,” Hayley says. “Traditional Pilates focuses more on pelvic tilts but neutral spine is more functional. Being able to move with functional strength and stability will keep the spine healthy and minimize any irritation at the spine level.”
Who should try Pilates? Just about anyone.
“If you are someone looking to increase your core strength, improve your overall functional movements, or reduce your pain, you are a candidate for Pilates,” Hayley says. “Pilates is appropriate for anyone and everyone as it is very low impact. This is what makes Pilates such a good form of exercise.”
Mat Pilates
Just beginning your Pilates journey? You’ll want to start by hitting the mat.
“I generally recommend mat Pilates for beginners to learn how to core connect and align the body prior to attempting a class on a machine,” says Liz Hilliard, owner and founder of Hilliard Studio Method.
In the class, expect to do lots of core-centric moves like planking, roll-downs, side leg lifts and more.
“Pilates focuses on a healthy spine and building one muscle at a time,” says Kate Colston, owner of CORE 704. “A majority of the movements are done while laying down and are done faster and often in a specific order, with breaks given between each set.”
Reformer vs. Megaformer™
If you’ve mastered the mat and are ready for a new challenge, a Pilates machine like the Reformer or Megaformer™ might be for you. These machines use pulleys and springs to create longer, leaner muscles during your workout.
“A Reformer, the machine invented by Joseph Pilates, and a Megaformer™, the new-age 2010 version of a Reformer invented by Sebastian Lagree, essentially target the same things in similar ways and are considered total-body, core-centric workouts,” Liz says. “Both the Megaformer™ and the Reformer consist of platforms, carriages, cables and springs that create different loads of resistance to challenge the body. Most Megaformer™ methods will have you move very slowly while a more classical Reformer class provides a more fluid pace and balanced approach.”
Meredith Opsahl says Pilates Reformers provide a total-body exercise on an apparatus that recruits every muscle fiber in the body leading to a stronger core.
“It helps with joint stability and balance, and strengthens the abdominals, glutes and hamstrings. These support the spine and lengthen the hip flexors, which increase flexibility and improve posture,” Meredith says. “Using the Reformer apparatus, Pilates can create muscle strength without bulking the muscles.”
Essentially, Reformer moves are smoother and quicker with lighter reps while Megaformer™ workouts are much slower with heavier springs (which function like weights) and less rest time between reps. The Reformer is about toning, tightening and lengthening muscles, and the Megaformer aims to build strength through muscle exhaustion. It’s the “High Intensity” version of this category of exercise.
But if you’re looking for a Megaformer™ class, you’ll likely have to travel outside the QC. We’ve heard that no studio here offers the Megaformer™. However, CORE 704 has its own specialized machine called the COREformer.
“If one is looking for physical therapy, balance, wellness, healing, lengthening and/or something low impact with low intensity, I would recommend that they try a traditional Pilates studio that specializes in movements via the Mat & Reformer,” Kate says. “Now, if one was looking for a workout that was low-impact on their muscles and joints but also wanted high intensity and/or a method and machine that specializes in exercises that sculpt and tone the body and elevate their heart rate, I would suggest they try CORE 704.”
Hayley says many of the exercises and principles are the same from the mat to the machine — but the machines’ added dynamics can majorly up your workout’s intensity.
“I love the Pilates Reformer for those patients who need a little added challenge,” Hayley says. “They typically have progressed past the basic level of Pilates and have a good understanding of core engagement and neutral spine. “I don’t have any experience with the Megaformer™, but if you are looking to increase the challenge in your routine, progress yourself when your body is ready.”
The best way to figure out what works for you is by taking a class. The great news is that Charlotte has lots of options.
Stay safe while you work out
While Pilates is generally extremely safe, even for post-operative patients, there’s always a risk of injury with exercise.
“The one thing I tell my patients is that not all Pilates classes, videos, or instructors are created equally,” Hayley says. “Knowing how to isolate your transverse abominus is so important, but also maintaining the right position while doing the exercise.”
How do you know if you’re pushing it too far?
“You should never feel pain in your back or feel your back muscles contracting while you are doing Pilates,” Hayley says. “This is a sign that your body is compensating. If you find this is the case, you should ask your instructor for help or modifications instead of continuing through the exercise. Do what feels right for your body and don’t push through pain.”
Another important way to avoid injury: don’t hop onto a machine until you’re comfortable with your form on that mat. Hayley says proper form is crucial for any Pilates-related exercise.
“Regardless of your age or activity level, Pilates is a perfect exercise that is not only fun but great for your spine and functional strength,” Hayley says. “With mat, Reformer, or Megaformer™, there are ways to keep you challenged and give you a variety to your exercise regime.”
Are you experiencing recurring pain in your neck, back or hips that you can’t explain? Muscle tightness, particularly in your back, hips or hamstrings? Do you feel like you’re losing flexibility or mobility as you age or increase your workouts? Consider a visit to Hayley to help identify the potential causes and see if Pilates is right for you. Click here to schedule an appointment.
About Hayley Speight
Hayley has been a physical therapy assistant for nine years, eight of them with Carolina Neurosurgery & Spine Associates. Her favorite part of the job is being able to give quality of life back to her patients. For some, that may mean being able to get into the bathtub without pain while others want to get back to higher-level exercise. When she’s not at work, she does art including embroidery, stitching, and hand lettering. she also loves listening to audiobooks and the Murdock Murders podcast. She describes herself as a Dunkin’ addicted wife and mom of two young boys and a dog.
Carolina NeuroSurgery & Spine Associates offers individualized physical therapy care in 6 convenient locations across the Charlotte Metro region and surrounding areas to include Charlotte, Huntersville, Concord, Ballantyne, Matthews, and Rock Hill, SC.
Patients do not need a referral to schedule a new patient appointment, and all locations are able to offer immediate availability. To schedule an appointment, please call (704) 376-1605 option 3 and select the most convenient location near you or visit them online to request an appointment!
Carolina NeuroSurgery & Spine Associates, is one of the most established and largest private neurosurgical practices in the country. The group includes 48 board-certified or board-eligible physicians in the specialty areas of neurosurgery, physical medicine & rehabilitation (Physiatry), spine surgery, and physical therapy. Carolina NeuroSurgery & Spine Associates provides adult and pediatric advanced surgical and nonsurgical treatment for the entire spectrum of brain, spine, and peripheral nerve disorders, including brain tumors, spine injuries, stroke, epilepsy, birth defects, concussions, neck and lower back pain, and pituitary tumors.
Learn more about their locations and services
704-376-1605 – Charlotte Area Offices
336-272-4578 – Greensboro Area Offices
