As fitness professionals, we often see clients striving for aesthetic goals or peak performance in isolated exercises. But true strength—the kind that supports daily living and longevity—relies on functional fitness. Our role as instructors is to ensure our clients are not just exercising but moving well in ways that enhance real-world function.
Understanding Functional Fitness
Functional fitness is centered around movement patterns that replicate daily activities.
Research suggests that training in these patterns enhances neuromuscular coordination, reduces injury risk, and improves overall movement efficiency (Behm & Sale, 1993).
Functional training emphasises mobility, stability, strength, and endurance across multiple planes of motion, making it vital for aging populations and those recovering from injury.
Key Functional Movement Patterns in Pilates
When designing Pilates-based programs, incorporating the following movement patterns ensures well-rounded strength and mobility:
- Push – Exercises like Pilates push-ups and wall presses develop upper body strength and core stability, mimicking everyday pushing actions like opening doors or pushing up from the floor.
- Pull – Seated rowing with resistance bands or Swan Dive Variations strengthens the upper back, counteracting poor posture and enhancing pulling movements like opening drawers or lifting objects.
- Lift – Dead Bug and Bridging reinforce safe lifting mechanics, engaging the core and glutes to protect the spine when picking up heavy items.
- Balance – Single-leg standing work, such as Standing Leg Lifts challenges proprioception and ankle stability, reducing fall risk.
- Rotate – Spine Twists and The Saw increase spinal mobility and strengthen obliques, improving the ability to reach, turn, and twist in daily life. Think about actions like putting on a seat belt....
- Hinge – Modified Roll Backs and Squats train clients to hinge from the hips while maintaining spinal alignment, reducing lower back load in bending movements.
- Squat – We can use a huge variety of Squats that mimic sitting and standing mechanics, strengthening the quads, glutes, and core for effortless transitions.
The Role of Pilates in Functional Movement
Pilates provides a systematic approach to developing functional movement competency.
Studies highlight the benefits of Pilates in improving core stability, postural control, and movement efficiency (Kloubec, 2011).
By reinforcing controlled movement patterns and breath integration, Pilates enhances:
- Core Engagement – Pilates targets deep stabilising muscles, essential for spinal support and injury prevention.
- Joint Mobility & Flexibility – Dynamic stretching within Pilates helps maintain range of motion, reducing stiffness and compensatory movement patterns.
- Balance & Stability – Evidence suggests that older adults who engage in Pilates training exhibit improved balance and reduced fall risk (Bird et al., 2012).
- Postural Alignment – Addressing muscular imbalances and alignment issues translates to better functional movement execution.
Practical Application for Groovelates Instructors
Incorporating functional movement training into your sessions can be transformative.
Consider these approaches:
- Assessment-Driven Programming: Evaluate clients' movement patterns and imbalances before prescribing exercises. This can be as simple as watching their movement patterns in warm up tracks, or more detailed movement assessments with small group or individuals.
- Progressive Loading: Adapt traditional Pilates exercises to include resistance, instability, or load to mimic real-world demands. This is where Groovelates can help too as it is planned to offer progression over the weeks of each release.
- Multiplanar Movement Integration: Encourage movement in all planes of motion to develop a more adaptable and resilient body.
Conclusion
As instructors, our goal is to prepare clients not just for exercise but for life.
Ensuring they can lift, bend, balance, and move with ease means prioritising functional movement patterns within Pilates training.
By doing so, we help them build a body that’s not just fit—but fit for life.
References:
- Behm, D.G., & Sale, D.G. (1993). Velocity specificity of resistance training. Sports Medicine, 15(6), 374-388.
- Kloubec, J. (2011). Pilates for improvement of muscle endurance, flexibility, balance, and posture. Journal of Strength & Conditioning Research, 25(11), 3112-3117.
- Bird, M. L., Hill, K., Fell, J., & Williams, A. (2012). A randomized controlled study investigating static and dynamic balance in older adults after training with Pilates. Archives of Physical Medicine and Rehabilitation, 93(1), 43-49.