Power Pilates is a growing variation of Joseph Pilates’ exercise system, aimed at people who have mastered the basics and want to add variety to their training. How does it differ from the traditional version? What are its benefits for health and well-being? Find out how to prepare for a Power Pilates session!
What is Power Pilates?
Power Pilates is a modern version of the classic exercise system created in the 20th century by the German athlete Joseph Pilates, whose goal was to develop a comprehensive full-body workout.
Those who regularly take part in classes or work on their physique on their own gradually strengthen various muscle groups (including the core, back, and leg muscles) and build endurance.
In Power Pilates, the emphasis is placed on dynamic, intense movement, which is why it is recommended for intermediate or advanced participants – good physical condition and precise mastery of basic exercises are essential requirements.
How does Power Pilates differ from traditional Pilates?
Power Pilates – unlike the traditional form – involves much more intense exercises performed in sequences. The entire session is more dynamic and requires greater muscle engagement.
Using weights in exercises is a characteristic feature of this type of class – in the classic variant, equipment such as resistance bands or loops or balls is used rather than weights.
Power Pilates vs. Power Yoga – which one to choose and can they be combined?
The choice between Power Pilates and Power Yoga depends on individual preferences and training goals. Both forms of exercise can be effective in improving strength, endurance, and flexibility.
So, what is the fundamental difference between these forms of activity? Power Pilates focuses mainly on working with and strengthening deep muscles, while Power Yoga leads to intense full-body stretching. There is no reason why you cannot combine both types of training – this way, you can reap diverse benefits and gain satisfaction from your self-development.
However, it is worth remembering to allow for bodily recovery and rest in such cases.
Learn more about the differences between yoga and Pilates from our article: What is the difference between yoga and Pilates?
Benefits of regular Power Pilates practice – who are these classes suitable for?
Systematic Power Pilates training can bring many health benefits, including:
- general improvement in fitness and physique,
- increased body flexibility,
- reduction of muscle tension,
- assistance in building a conscious range of motion,
- improvement in body coordination and endurance.
Power Pilates also has a positive effect on well-being and stress reduction. Despite its intensity, it allows the mind to relax and lets you derive satisfaction from refining your skills during a varied workout.
Preparing for training – what accessories are needed for Power Pilates?
The most important elements of any training are, of course, appropriate sportswear (pilates jumpsuit) and an anti-slip exercise mat, which will come in handy for all varieties of Pilates. For comfort and full freedom of movement, it is worth choosing a fitted set, e.g., 7/8 length exercise leggings and a sports top made of flexible, high-quality material – the sleeve or leg length depends on individual preference.
A good pilates mat should be stable and provide support during an intense session. In this case, rubber with a thickness of about 5-10 mm works great.
Sometimes, Power Pilates also uses additional equipment, which includes accessories such as weights, rollers, or balls. Moreover, exercises can also take place on special machines designed by Joseph Pilates himself, such as a reformer.
In both cases, we are looking at a variation of training, so don't worry if you start your Power Pilates adventure on a mat. Those who want to test their strength on advanced equipment can take advantage of special classes at a fitness studio – professional and well-equipped studios provide access to it.
Power Pilates – basic exercises and how often should you do them?
What distinguishes the exercises performed during Power Pilates from traditional classes is not their type and form, but the tempo. In both cases, breathing and body control play a significant role. Here are some example movements:
- roll up – stand up straight, take a deep breath, and slowly roll down vertebra by vertebra, then lift back up to the starting position;
- double leg kick – lie on your stomach, grab your feet, lifting your head, chest, and legs; in this position, kick your heels twice toward your glutes;
- swimming – lie face down, alternating lifting your right leg and left arm, keeping your head and chest above the mat the entire time.
Because Power Pilates requires better physical fitness, it is worth adjusting the frequency of sessions to your own capabilities so as not to overly strain your body.
The most important things are consistency and gradually developing your fitness and skills. The intensity of the exercises can be decreased or increased depending on individual needs, although you should always keep in mind that this will be a greater exertion than a classic Pilates session.
