Unable to hit the gym? Try Pilates on-demand

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Looking for a way to shake up your home workouts? How about Pilates?
Many people associate Pilates with intimidating equipment and a boutique price tag. Yet with Pilates on-demand, you can reap many health benefits of an equipment-based Pilates class with nothing more than a sticky mat. Here's what you need to know to get started along with some of our favorite workouts.

What is Pilates and how is mat-based Pilates different from equipment-based Pilates?

Pilates is a low-impact exercise regime that focuses on lengthening the spine and strengthening the core. Typical mat or equipment-based exercises are based on the moves developed by Joseph Pilates. When doing mat-based Pilates, you use your body to create resistance. Whereas a reformer or tower Pilates class utilizes pulleys and springs on the equipment to create resistance.

"Mat classes are a great place for beginners to start," says Doctor of Physical Therapy and Nationally Certified Pilates Instructor Amy DiRuzzo. "You can learn the basics of Pilates movements anywhere or anytime. You can practice these total-body workouts on their own or supplement cardio exercise to feel energized, connected, and strong," she explains.

Health benefits of Pilates

Pilates is known for core strengthening. Here are some other benefits that you can expect from consistent Pilates workouts:

• Increased flexibility
• Improved posture and balance
• Increased strength
• Improved efficiency of everyday movement
• Faster rehabilitation after an injury
• Enhanced mind-body integration
• Help with weight loss

What's the difference between yoga and Pilates?

While you can find both types of workouts online, yoga and Pilates are different. Originating in the dance community, Pilates is a methodology of movement with an emphasis on strengthening your core muscles. One fundamental goal of Pilates is to transform how your body moves throughout your day as well as during a Pilates workout. Better posture while sitting at the computer or driving a car can come from regular Pilates practice and the resulting body awareness it brings.

All Pilates exercises work the body uniformly, meaning that even when you think you are doing an exercise mainly for the abdominals, you are also recruiting every muscle in your body to help with the task. Many people turn to Pilates for injury prevention or after an injury, as the workouts help correct muscular imbalances.

If you are trying to lose weight, Pilates is a great addition to aerobic activities such as bike riding or walking. Generally, an intermediate Pilates workout burns about 20% more calories than a Hatha yoga workout.

Increased energy is a health benefit of Pilates; however, if you are looking for a way to decompress and center yourself, you may want to check out yoga. Originating as a way to prepare the body for meditation, yoga helps build strength and flexibility with an emphasis on the mind-body connection. Just like Pilates, yoga is considered a low-impact form of exercise. Yoga offers both mental and physical benefits and can also be practiced at home or in a class setting.

Pilates on-demand supports weight loss

Key points to remember if you are trying to lose weight and want to do Pilates.

• Pick up the pace. After you've become familiar with a few Pilates moves and have developed proper alignment, strive to complete your workout in less time, which will burn more calories.
• Increase the frequency of workouts. Try going from two workouts a week to four workouts a week.
• Incorporate weights into your workouts. For example, this Pilates workout utilizes three to five-pound weights for an added calorie burn!

Ready to reap some of the health benefits of Pilates?

A collection of workouts from Amy DiRuzzo, certified pilates instructor and physical therapist.

Pilates Sculpt Standing Workout A 14-minute full-body workout. These standing exercises engage the large lower body muscles while strengthening the upper body using three to five-pound weights.

Pilates Sculpt with Loop Band This condensed, 14-minute workout focuses on strengthening the abs, glutes, and shoulders using a resistance band.

Full Body Flow This intermediate 30-minute workout targets the abs, glutes, and upper back.

Short on time? Videos that are less than 15 minutes

FitOn Total Body Pilates Casey Ho guides you through a 13-minute full-body pilates workout. If you like this video, download the app for additional pilates on-demand workouts.

Good Morning Pilates Routine A 10-minute standing pilates and stretching routine with no equipment needed, from "The Girl with the Pilates Mat."

10-minute Standing Pilates and Abs Workout 10-minute standing pilates and no equipment needed, from "The Girl with the Pilates Mat."

Tracking your Pilates workout using MyNetDiary

Track the minutes of your Pilates workout by tapping on Exercise from your dashboard. Next, search for Pilates, and you'll see three levels: beginner, intermediate, and advanced. Select the appropriate level and the number of active minutes in your workout.

When to move beyond online classes

While Pilates on-demand is convenient and affordable, you'll want to find professional instruction to take your workout to the next level. Look for a certified Pilates instructor. Ideally, you want to find an instructor with a trained eye willing to closely watch you complete the workout. A professional Pilates instructor will notice when one part of your body overcompensates while another is falling behind. This attention to detail is best accomplished in a small class or private Pilates session. Finding the right studio and best instructor to suit your unique fitness goals may take some time. The right instructor will keep you accountable so you can reach your fitness goals faster.

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Exercise->Injury Recovery Exercise->Pilates / Yoga / Core

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