Top 5 Health Benefits of Pilates

1. Develop a strong core: deep support for a healthy spine

Low back pain affects up to 80% of people at least once in their lifetime. And that pain can keep people from being able to complete normal daily activities, including work. A recent study published in the Lancet medical journal reports that the best cure for most people with back pain is regular movement and exercise. According to Doug Gross, a co-author of the study and a professor of physical therapy at the University of Alberta, exercise might even help to prevent low back pain.


A stronger core equals a better back. Pilates promotes a healthy spine by strengthening deep postural abdominal and spinal muscles to create a strong corset of support.

2. Create an evenly conditioned body

Pilates exercises load joints efficiently and focus on the balanced development of muscle strength and flexibility. While it is good to find movement through a variety of activities, many popular workouts often work the same muscles and reinforce similar recruitment patterns repeatedly. This can lead to muscular imbalances, a primary cause of injuries. Pilates conditions the whole body, from head to toe. By creating support in a balanced way, movement is more efficient, daily activities and sports are performed with greater ease, and there is less chance of injury. That’s why so many professional sports teams and top athletes use Pilates as a vital part of their training regimen.

3. Reduce stress

Breathing and concentration are two important Pilates principles. With focused, deep breathing, blood is better able to deliver oxygen to muscles and organs, tension in the body releases and lung capacity increases. Deep breathing has been shown to reduce stress levels and blood pressure, enhance mood, and improve sleep.

4. Improve posture

Pilates encourages body awareness, especially in relation to posture and how it affects how we move and find support. Many people spend the majority of their time sitting, often in a slouched, forward-flexed position. This can lead to imbalances throughout the body and pain. There is no “one size fits all” work in Pilates. Movements are specific to individual imbalances and weaknesses to help build meaningful strength and support. One-on-one Pilates sessions are important to learn about individual posture and movement patterns. Small  group classes are a great way to reinforce new movement patterns and awareness.


5. Better balance

Pilates exercises focus on core strength, proper skeletal alignment, and efficient muscle recruitment which allows for enhanced static and dynamic balance control. Better deep postural support equals better control and coordinated movement throughout the whole body.

Come in and try a private Pilates session or mat class at Ace Sports Clinic today!

Author: Gina Pasold, Pilates InstructorAce Sports Clinic, Toronto


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All sweat is not equal: Know what you’re getting for your sweating!

Pilates exercises have become very popular among fitness enthusiasts, athletes, trainers and physiotherapists.  Pilates has the ability to train “the core” to “strengthen and lengthen” your muscles, and improve posture.  It is also an intelligent tool used to re-educate faulty movement patterns, including inefficient breathing mechanics, and to activate and tone your pelvic floor muscles (especially after childbirth).  It improves balance in muscle synergy and spatial dynamic balance.

by Alicia Malcolm Anderson – Pilates Instructor at Ace Sports Clinic

You can do any form of Pilates and find benefit, but if you’re looking to rehab an injury, manage low back or neck pain, seek pre – or postnatal care or to really take your performance to the next level, at Ace Sports Clinic we offer Clinical Pilates as part of a team approach, which is based on world class research and implementation.  Our team are very familiar with the original journal articles and the “science” behind Pilates.

Our goal is to be effective and leave you feeling educated and moving better than when we found you, not just sweatier and less stressed.

Ace Sports Clinical Pilates is a form of resistance exercise which includes a repertoire of hundreds of choreographed exercises designed to challenge your neuro-muscular system, strengthen throughout range and to train your co-ordination.  By the nature of how it is taught it also offers an opportunity for intricate understanding of your anatomy, function and movement patterns; by bringing awareness through palpation and teaching segmental movement and muscle activation.  This understanding of your body is generally not part of large, impersonal Pilates classes at your local gym.

At Ace Sports Clinic, we believe you can only improve to the degree you know your limitations.  This takes an expert assessment which is part of our Ace Clinical Pilates approach.

We treat what we test.  We observe how you move and where you generate movement.  We educate and work together to eliminate insufficiencies and excessive movement to help you become more efficient and reduce harm.  We provide an exceptional standard of care and achieve rapid results.

Not all Pilates is TAUGHT to equal EFFECT.  Generic exercise produces generic results.  Specific training using a specific tool in a specific direction yields targeted results.  This is the personalized approach we use at Ace Sports Clinic, which impacts not only on your quality of movement but response to pain, ability to function and perform at your highest level.

Performing exercises that are customized to your movement pattern incoordination, muscle timing delays or strength imbalances, may result in immediate increases in performance, whereas performing exercises biased in the incorrect direction may result in decreased performance.

We want to be specific and accurate, because the power of what we do is in the subtlety.  Precise and mindful movement has the capacity to create radical transformation in the body.  It’s no coincidence the ‘best, most efficient movers’ in any sport generally have the least injuries…think Roger Federer in Tennis.

For profound results, from Rehabilitation to Peak physical performance – Clinical Pilates tailored to your specific needs, trust Ace Sports Clinical Pilates.  Let our professional exercise experts get you on the right track with an Assessment and personalized Pilates program today.

Call 416 792 4223 or visit