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Do I Need Pilates Equipment to Get the Best Workout?

11.13.2019 by Magda Boulay // 2 Comments

Magda Back Splits on Reformer
Pilates Reformer

I often hear very strong opinions on the use of Pilates equipment. When people become familiar with Pilates, many have the same question: do I need to use Pilates equipment such as a Reformer or Cadillac to get the BEST workout?

Hopefully I can help answer this question. I will also explain how I like to integrate the use of Pilates equipment as a Licensed Physical Therapist and a Certified STOTT PILATES instructor at my practice, P.ilaT.es- Physical Therapy & Pilates, here in Oakland, CA.

Let’s get to the point! 

“Do I need to use Pilates equipment like the Reformer or Cadillac to get the BEST workout?”

Rolldown bar Pilates CadillacNo!!!! But this is a complicated question! So I’d like to explain more.

First of all, what is one’s definition of “best”? Does this mean the “hardest”? The “most fun”? The “most balanced”?  Considering what one values in a workout will determine what the “best” is, and this is usually different (and based on an opinion) from person to person!

But there ARE benefits to using Pilates equipment! I will explain a bit more about this later on. But does a person NEED the Pilates equipment to get a full, well-balanced, and targeted workout for their body?  If a Pilates mat program is tailored appropriately, my general answer would still be “No,” and, “You don’t need Pilates equipment to get a full, well-balanced workout!”  

Alternate arm flexion with legs in tabletop- Pilates MatA secret that we Pilates instructors know is: if Pilates mat exercises (without equipment) are done right, these exercises are often the HARDEST and most difficult to perform. Many people have trouble with the more complex and difficult mat exercises because they are unable to perform them correctly and with stability. As a person’s Pilates knowledge and body strength, flexibility, and awareness improve, mat exercises that are more complicated and difficult can be added appropriately. 

 

“Why is Pilates equipment used so often? And why does everyone LIKE Pilates equipment so much?”

The general public likes Pilates equipment because it can assist and allow for more movement during Pilates exercises. Most people can move a bit more freely using the equipment. Because of this, many people feel like they can do “more” on the equipment than when they are attempting to do Pilates mat exercises (that they may not have the optimal strength or flexibility for yet). Working on the equipment can also be kind of “fun” to use too! For example, the carriage on the Reformer often moves when you do many exercises, so it kind of feels like you are on a ride while you are exercising!

Midback Pilates ReformerFurthermore, many people do not have the room or the budget to finance and store large, expensive Pilates equipment, such as a Reformer or Cadillac at home. So when people come into a Pilates studio to do a workout, they like using machines that they may not have access to at home.

As a licensed healthcare professional and certified Pilates instructor, I like to make use of each Pilates equipment’s unique qualities. I formulate plans to create challenges for the individual client’s body using various Pilates equipment, while also integrating this with select mat exercises to create balance! (Of course my client’s preferences are also always considered!)

 

“How do you use Pilates equipment such as a Reformer or Cadillac to optimize a Pilates workout?”

Before I answer this, I need to explain what I prefer to do before using any Pilates equipment. First, I like to look at a person’s posture, the way they move, screen for any injuries (if needed), and then introduce and/or review the core principles of the Pilates method that I am trained in. Sometimes this is a quick review, while other times this can be an extended period of time, depending on a person’s needs. 

Leg Springs Pilates CadillacI do this first because a person must understand the basics of Pilates in order to perform the more complicated exercises correctly. A person can have very strong large, external muscles, but still be very weak in their core stabilizers! This person must also understand the focus that Pilates exercise involves in order to get the most out of a Pilates workout! Lastly, I want to test and observe a person’s functional strength, and see how the person moves BEFORE I start putting them on Pilates equipment that moves, supports a movement, or requires a specific level of strength to push against its resisted springs. I want to establish a baseline level of capability so I can tailor an optimal and targeted program for the client’s unique needs.

Key Concepts that Pilates Equipment Provides to Diversify Pilates Workouts:

Pilates equipment provides:

Assistance:

Straps and/or springs can be used to support the weight of a heavy part of the body, such as the legs, for example. In some Pilates exercises, the weight and movement of the arms and the legs challenges the core stability of the trunk. In mat exercises, one must be strong enough to support this weight without assistance of straps, pulleys, or springs.  As the coordination of Pilates exercises increases, all of this is done while the body is also moving! The key is to keep core stability with all of these challenges, and Pilates equipment can help assist in performance, as described above.

Feet in Straps Reformer

Resistance Challenge:

Straps and/or springs can also be used to challenge the movement of body parts such as the arms and legs. This is a concept that many people who have done gym workouts can understand. One performs the exercises pushing against a load. In Pilates, we often use springs for this type of challenge. However, many Pilates exercises additionally challenge the muscles by requiring them to lengthen but control a movement, while the springs are pulling the body or limb towards an end point.

Footwork Reformer

Creating an Instability Challenge:

Sometimes, Pilates equipment springs can be used in a totally different way than described above. In some Pilates exercises, if very light springs are used, it can create the challenge of instability, which is extremely challenging! The person must perform a movement, but they must also use their core stabilizers to stabilize against the instability of the springs or carriage!

Combination of Challenges:

Some exercises done on Pilates equipment offer a combination of the above challenges! (It seems impossible, but TRUST ME! When it is appropriate for a client, it IS POSSIBLE!)

Varying Body Positions:

Stability Chair
Stability Chair

Pilates equipment can be used to create positioning challenges.  A body position can be chosen to either increase or decrease the challenge of an exercise, sometimes this is in relationship to gravity.  Some examples of various positions would be: supine (on your back,) prone (on your stomach,) sidelying, sitting, standing, and standing balance. Of course, there are many other more detailed Pilates body positions that allow for a range of challenges, from beginning to advanced! Because various Pilates equipment are different shapes and sizes, (example: the Reformer versus the Stability Chair versus the Spine Corrector,) the varying equipment can allow for additional support and positioning options than if one is just using the mat.

Assist in the Protection of a Medical Condition or Injury:

If a person has a specific physical problem, condition, or weakness, some body positions may be better (or REQUIRED) versus others.  All Pilates positions and exercises should be chosen thoughtfully. Pilates equipment can allow for alternative positions when a person’s body or condition requires it.

 

My Opinion as a Licensed Physical Therapist & Certified Pilates Instructor:

In summary, Pilates mat programs that do not use large Pilates equipment CAN be tailored using various positions and challenges to create an extensive, full body workout. However, if a person is just starting out, has limited strength or flexibility, or has a medical condition/injury, a mat program may be a bit limited until balance, flexibility, and strength (or whatever was limiting) has improved. Nonetheless, if mat exercises are chosen thoughtfully, one can still get a comprehensive Pilates program without Pilates equipment based on the level of challenge that is appropriate for that person.  If one has access to Pilates equipment such as a Reformer or Cadillac, for example, this can expand the exercise options and facilitate movements that may not be (initially) possible on the mat.  

Swimming Prep in Quadruped Pilates Mat

My professional preference is to use a solid combination of both mat and equipment work, selecting exercises and positions based on the needs of each client’s body. However, if a person does not have access to Pilates equipment, I still highly recommend doing Pilates matwork and building one’s strength with it over time! Pilates equipment is NOT required to get a wonderful workout, but it can expand and diversify the exercise options. 

Feet in Straps Pilates ReformerEven with access to all large Pilates equipment, I love to integrate matwork into Pilates programs to challenge my clients. It also gives them more exercise options that they may be able to do at home. I have seen amazing transformations in dedicated clients who use Pilates exercise, both with matwork and using Pilates equipment, to balance their bodies, and improve their posture, spirit, and confidence!

For those who are curious, look for my future blog post that will describe various Pilates equipment and what they can do!

As always, be good to yourself and others! Stand tall and stay STRONG! 

 

Magda Long Stretch ReformerWould you like to learn more about about Dr. Magda Boulay, DPT, a physical therapist and Pilates instructor and her practice, P.ilaT.es-Physical Therapy & Pilates, and how she can help you?  Click on this link to sign up for a free 15-minute discovery phone call to see if P.ilaT.es is the right fit to address your needs!

PLEASE NOTE! This blog post is meant for educational and instructional purposes only. This exercise is a wellness exercise only, and it is not medical advice. This post is not a substitute for professional medical consult, evaluation, & or treatment. If you have a current injury or condition, please consult in person with a licensed medical professional before attempting or starting this, or any other exercise program.

Categories // Pilates Perspective Tags // Abdominal Stabilization, Core strength, fitness, Magda Boulay, Oakland, Pilates, Pilates Cadillac, Pilates equipment, Pilates neutral, Pilates reformer, Reformer, stott pilates, Temescal

Comments

  1. Rick Davis says

    February 25, 2020 at 3:54 pm

    It’s good to know that you should choose your pilates positions carefully before exercising. My wife is wanting to lose some weight and she was wondering how she can learn to do Pilates exercises. I’ll be sure to tell her that she should only do the pilates positions she can put her body in.

    Reply
    • Magda Boulay says

      February 26, 2020 at 9:29 am

      Thanks for your comment! Yes, everyone’s body is different! So each exercise should be chosen appropriately, and should be performed within ones’ capability, in terms of strength and flexibility.

      Reply

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Dr. Magda Boulay, DPT

Magda Boulay, DPT
Licensed Physical Therapist & Certified STOTT PILATES Instructor

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Pilates 5 Day Challenge- Day 5! Rollover!🌟⁣ Pilates 5 Day Challenge- Day 5! 
Rollover!🌟⁣
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This week’s Pilates challenge by @pilatesinthegrove has been a lot of fun!!! 🔥⁣
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I thought I’d end this challenge with something FUN! So here it is!!! 🤸🏽‍♀️ It is bright, fun, and it feels great! It is PLAY-LATES!⁣
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I LOVE the rollover because it helps strengthen my lower abdominals, and the BEST part is how it helps stretch out my tight lower back!!! 👏🏼🙆🏼‍♀️💥⁣
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The Rollover is a more complicated and rather “advanced” exercise, so it is definitely not something for everyone. But with appropriate progression of strength and balance, it is possible to build up to this great exercise, if you have a healthy spine, and no other physical conditions which may interfere. For the Pilates enthusiast who is very strong, this is a wonderful exercise! ⁣
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The most important aspect of Pilates exercises is to perform them with control, quality and GOOD FORM! 👏👏👏⁣
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If your body needs more strength to be able to perform this very difficult exercise, there are other amazing Pilates options to help build your body’s strength over time! ⁣
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As I have said, the “journey” is part of the whole process!!!💥💪🏼💥 Pilates has helped me improve the balance in my body in so many ways!!! 🤸🏽‍♀️ ⁣
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Pilates works wonders for the body with focus, persistence, dedication, and of course, regular PRACTICE! ⁣
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@christa gurka @pilatesinthegrove: again thank you for the inspiration, and for another AMAZING workout today! 💥🔥💥⁣
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#pilatesrollover #playlates #moveyourbody #5daypilateschallenge #learnnewthings #communityiskey #improveyourself #striveforbetter⁣ #dopilates #shelterinplacepilates #pilatesmatwork ⁣
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Pilates 5 Day Challenge- Day 4!⁣ ⁣ Plank and L Pilates 5 Day Challenge- Day 4!⁣
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Plank and Leg Pull Front!🌟⁣
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Pilates in the AM: what a great way to improve my day! This week’s Pilates challenge by @pilatesinthegrove has been awesome!!! 🔥⁣
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But back to the above exercises: I’m loving these full-body challenges! These exercises both really challenge your shoulder girdle, as well as being an amazing stabilization challenge for your abdominals, gluts, and even the legs! ⁣
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TIP: It is important to create good stability through your shoulders, as well as your trunk in order to get the best workout, and also to protect your joints and body! Two of the most common mistakes I see (that really make me cringe) when people do these exercises is:⁣
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1. “Sinking in” of the body in the shoulder girdles, otherwise known as “winging” of the scapula (shoulder blades). This is because they are not stabilizing well with specific muscles of the shoulder girdle.⁣
2. “Hanging” in too much extension in the joints of the lumbar spine (lower back) because they are not stabilizing well with the abdominals. ⁣
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Don’t worry! A professional can help guide you on how to perform these exercises properly! There are countless modifications that can be made to them to help improve your form.⁣
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The most important aspect of these exercises is to perform them with QUALITY and GOOD FORM, NOT TIME!!! 👏👏👏 As you get stronger, you can build up time, and there are even other ways to “amp” these exercises up for additional challenges!⁣
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If your body needs more strength to be able to perform these very difficult exercises with proper form, there are also many other amazing exercises to help build your body’s strength! ⁣
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The “journey” is part of the whole process!!!💥💪🏼💥 As I said before, Pilates has helped me improve the balance in my body in so many ways!!! 🤸🏽‍♀️ ⁣
⁣
Pilates works wonders for the body with focus, persistence, dedication, and of course, regular PRACTICE! ⁣
⁣
@christa gurka @pilatesinthegrove: again thank you for the inspiration, and for another AMAZING workout today! 💥🔥💥⁣
⁣
#plank #legpullfront #moveyourbody #5daypilateschallenge #learnnewthings #communityiskey #improveyourself #striveforbetter⁣ #dopilates
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