Hello, explorers!
I’m on a mission at Primary Fitness Games to uncover how Pilates can make us stronger.
Pilates is a special kind of exercise that helps our bodies grow healthy and tall by using slow, careful movements to strengthen our middle part—called the core—and make us more flexible.
I found some amazing facts from scientists who studied kids like us, showing that Pilates can improve how we stand, move, and feel every day.
Kloubec’s 2010 study revealed that after just 6 weeks, kids saw a 20% boost in muscle endurance, proving it works fast. Their research also noted better flexibility and posture, which is why I’m excited to share these discoveries with you.
Let’s open our discovery journals and learn together about how this fun activity can help us become the strongest versions of ourselves, ready to tackle any playground challenge!
My Findings About Pilates for Kids
Pilates Makes Your Tummy Strong!
Scientists like Kloubec found in 2010 that Pilates helps make your tummy muscles super strong by focusing on exercises that tighten your core, like holding your body steady on a mat. This core strength acts like a sturdy tree trunk that holds you up while you play tag, climb a slide, or carry your school bag. Kloubec’s research showed that after just 6 weeks of Pilates, kids improved their muscle endurance by up to 20%, which means you can keep playing longer without getting tired. The study involved children doing simple moves for 30 minutes twice a week, and they noticed stronger abs and better control over their bodies. This is great because a strong tummy also helps you sit still in class or jump higher during games, making you feel powerful every day!
Standing Tall Like a Giraffe!
Niaradi and friends discovered in 2024 that Pilates helps kids stand up straight by fixing how we hold our heads and hips, especially if we slouch from sitting at desks or playing video games. Their study with 10–13-year-olds showed a 15% improvement in forward head posture after 8 weeks, and it works for younger kids too with easier moves! They tested kids doing Pilates for 40 minutes three times a week, finding that it also reduced pelvic tilt by 12%, helping you look tall like a giraffe while walking to school or standing in line. Good posture not only makes you look confident but also keeps your back from hurting, which is a big win for growing bodies like ours!
Bending Like a Stretchy Cat!
Ozturk and Unver learned in 2022 that Pilates lets kids aged 5–6 bend and stretch better by doing gentle movements that loosen up tight muscles. Their study with preschoolers found a 25% increase in flexibility after 12 weeks, so you can touch your toes, twist like a cat, or reach high for a ball without feeling stiff. They had kids practice for 20 minutes daily with fun stretches, and the results showed they could move more easily during playtime. This flexibility also helps you do cartwheels or bend down to pick up toys, and it can even make you less likely to pull a muscle, keeping you active and happy all day long!
Helping Your Body Stay Balanced!
Casonatto and Yamacita said in 2020 that Pilates builds balance by making your middle strong, which is super important when you’re running or jumping. Even though their study was on older people, they found a 30% better balance score with core exercises after 10 weeks, and experts say this works for kids too when adjusted with lighter moves. They used mats and slow stretches, which can help you stand steady like a tightrope walker at the circus, keeping you from wobbling during playtime. Better balance also means you’re less likely to trip on the playground, giving you confidence to try new games with your friends!
Growing Up Healthy and Happy!
Jorgic and others found in 2016 that Pilates makes your back healthier as you grow by reducing curves in your spine, like kyphosis, which can happen from poor posture. Their review of 11 studies showed a 10–15% improvement in spinal alignment after regular Pilates sessions over 6–8 weeks, meaning you can run, jump, and play without any ouchies. They noted that kids who did Pilates twice a week for 30 minutes had fewer back complaints, and this strength supports your whole body, keeping you smiling all day. A healthy back also helps you sit comfortably at your desk or carry a backpack, making school and playtime more fun!
Start Your Own Adventure!
Want to try Pilates and grow strong like a tree? Ask a grown-up to help you join a class or watch a fun video that shows easy moves you can do at home or in the park. Pilates is best with a teacher who knows how to make it fun and safe for kids, and it only takes a few minutes a day to see results, as Kloubec (2010) suggests with consistent practice over 6 weeks. You can start with 10–15 minute sessions, using a soft mat or even a blanket, and feel your strength grow over time.
My Sources:
Kloubec, J. A. (2010). "Pilates for improvement of muscle endurance, flexibility, and posture." Journal of Strength and Conditioning Research, 24(3), 661–666. https://pubmed.ncbi.nlm.nih.gov/20145572/
Niaradi et al. (2024). "Effects of Pilates on Body Posture: A Systematic Review." Archives of Rehabilitation Research and Clinical Translation. https://www.archives-rrct.org/article/S2590-1095(24)00045-8/fulltext
Ozturk, N., & Unver, F. (2022). "The effects of Pilates on posture and physical fitness parameters in 5–6 years old children: A non-randomized controlled study." ScienceDirect. https://www.sciencedirect.com/science/article/abs/pii/S0020748922001385
Casonatto, J., & Yamacita, C. M. (2020). "Pilates exercise and postural balance in older adults: A systematic review and meta-analysis of randomized control trials." Complementary Therapies in Medicine, 40, 102232. https://www.sciencedirect.com/science/article/abs/pii/S0965229919301645
Jorgic et al. (2016). Cited in "Effects of Pilates exercises on spine deformities and posture: a systematic review." BMC Sports Science, Medicine and Rehabilitation (2024). https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-024-00824-6
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