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Home / Fitness Tips / Slow Training: Part 1 – What Are the Benefits of Slower Pilates Training?

Slow Training: Part 1 – What Are the Benefits of Slower Pilates Training?

Running, jumping, turning and HIIT routes have one thing in common: they are usually executed quickly and with high intensity. Not all types of exercises need to be done quickly to get results.

What if you did the opposite and slowed down your movements by focusing on precise execution and core control? Your body will work just as hard, if not harder, with high intensity, but with less influence and speed.

To achieve your fitness goals, it is best to do different exercise styles and change the modalities. Whether you want to exercise weight, do Pilates, practice yoga, or kill it in a HIIT class, there are several ways to incorporate slower strength training to maximize your results.

Go slowly with a PILATES FLOW

Slow is the way to go when doing Pilates-based workouts. At Pilates, the exercises are performed slowly and in a controlled manner in order to develop muscle strength and length from the inside of the body to the outside.

Slow and controlled movements as well as additional resistance intervene in your neural system and use your slow twitch muscle fibers to work (in a positive, safe way) until failure. In order to perform controlled movements without any impulse, the muscle fibers must remain in constant tension over time. The intensity increases as your muscles work hard to perform the movement with control.

A slower training is included in their training program by strength athletes, triathletes, marathon runners and athletes of all skill levels. This type of muscle attachment develops a strong, long and lean physique.


Pilates strengthens the body from the inside out to develop strength and muscle mass. Here are some reasons why slowing down works wonders:


If you move slowly, make sure you do the exercise with the right shape by activating the right muscles over a safe range of motion. The slower you move, the more you can draw attention to the trained muscles, which is important with Pilates.


Slower movements activate each muscle to work together by keeping the muscle under tension during the range of motion of the exercise. This constant activation develops strength in the muscles and joints. Don̵

7;t be surprised if your muscles start to tremble uncontrollably – this happens when your muscles change and when you move slowly and in a controlled manner.


Slowly and steadily, it’s time to get your body into the fat-burning zone. Similar to cardio or interval bursts that increase your heart rate, slower workouts can do the same without any effect! The slower you move, the more muscle you build, which ultimately burns fat.


When an exercise gets tough, many will struggle with momentum and the support of other muscles or parts of the body. Why not drop the resistance, modify the movement or … slow down !? When you slow down an exercise, your muscles have to work twice as hard to control speed, get the right shape, and use the muscle to the full.


Slow and controlled movements are derived from your inner core muscles to ignite the force needed for the entire workout. Your core strengths and strength to train your extremities.

These are just a few highlights of why slow and controlled Pilates movements really rock your body.

Slow down the workout

Pilates || Control & length


Perform the following Pilates exercises slowly and in a controlled manner in a circuit format.

• Do 10 repetitions per exercise or use a timer (60-90 seconds / exercise)
• Repeat the circuit 2-3 times.
• Use these exercises as a guide to include them in your routine with other exercises.

Equipment: medium high, toe bar attached. GB = gliding board

1. Roll up and turn

Roll up

• Sit with your legs extended, your feet bent and anchored to the lower rails on the underside of the gliding board.
• Sit up and stretch your arms from your chest.
• Exhale as you pull your navel inward and roll your spine up to the GB.
• Extend and stretch your arms over yourself without bending your spine.
• Roll yourself back to sitting by slowly articulating each bone away from the gliding board.


• With an elongated spine, open your arms to each side that reaches through your fingertips.
• Hold the sit bones anchored in the gliding board while turning the upper half of your body to one side, back to the center, to the other side and then back to the center.

Repeat this exercise combination for the desired repetitions or for a certain time.

2. Bridge Rolls & Running

Bridge roles

• Open the GB and sit down with your legs straight.
• Roll down to lie on your back on the gliding board and place both heels parallel and bent on the toe bar. (Carefully touch the bottom of the GB with your fingertips to prevent it from slipping.)
• Bend your knees to close the GB and bring your spine into a bridge position. (Advanced: keep GB open)
• Extend your legs to form a straight line on your body.
• Keep your hips raised in the bridge position while bending your knees and closing the GB.
• Roll your back back to the GB with control.
• Repeat 3-5 times.

To run

• Place your toes on the toe bar and straighten your legs.
• Alternate a peddling movement with your heels. One leg stays straight with the heel bent under the toe bar while the other knee bends.
• Alternate this movement to feel stretching through the hamstrings and calves.

Repeat this exercise combination for the desired repetitions or for a certain time.

3. Eve’s Lunge & Plank Lift

Eve’s lunge

• Walk away from the tower to one side of the toe bar.
• Put your hands on the toe bar and kneel halfway to the GB with your inner knee. (The outer foot is outside the bottom rail.)
• Keep your spine and arms straight when opening the GB.
• Insert your toes and stretch your leg in a full lunge.
• Open and close the GB three times in this position to strengthen the legs and stretch the hip flexor.

Planken lift

• Hold your arms outstretched on the toe bar and put your weight in your hands.
• Simultaneously place one leg on the GB to take a plank position and stretch the opposite leg straight back.
• Put the extended knee in the direction of the arms and then stretch it out again.
• Repeat the squat three times and put the raised leg back to the side of the base to repeat it from Eve’s lungs.

Repeat this exercise combination for the desired repetitions or for a certain time.

Watch this Pilates video to see how you can do these exercises with control.

If you want to make a difference in your body, exercise slower to challenge your muscles. The challenge is real and you will love the results.

Next is a slow strength workout, so stay tuned for part 2!


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