In an interview with the Wall Street Journal published Monday, Flay opened up about his fitness routine and how Pilates has improved his posture.
“There’s basically three parts. It’s kind of cardio for 30 to 45 minutes, like running outside on the West Side Highway or in the gym on a treadmill if the weather is really bad,” Flay told the Journal.
Once the cardio is done, he then launches into his Pilates workout.
“From standing bent over a cutting board for 35 years, I got a really good spinal curve. Pilates reversed that and improved my posture a lot, and it helps me stretch,” Flay said.
He then finishes his workout with bodyweight exercises like sit-ups and push-ups, he added.
Pilates is a low-impact exercise that focuses on strength, flexibility, and breathing. Research has shown that it can improve muscular endurance as well as reduce anxiety and depressive symptoms.
The physical and mental benefits of Pilates make it a favorite among stars like Hailey Bieber and NFL player Myles Garrett, who credits the exercise with helping him stay “limbed and flexible.”
Martha Stewart herself said she did Pilates three times a week for two months to prepare for her Sports Illustrated cover shoot.
Aside from celebrities, Pilates was also the most popular exercise of 2023, according to a report from ClassPass. Bookings for Pilates classes increased by 92% compared to the previous year.
Improve your posture with Pilates
Experts say Pilates can be an effective tool for improving posture and treating spinal curvatures.
“It targets the deep core stabilizing muscles, which are essential for maintaining proper spinal alignment. By strengthening these muscles and increasing flexibility, Pilates helps correct muscle imbalances and support the natural curvature of the spine,” Lorène Dawance, an osteopath at Calibrate Health, a sports injury physiotherapy clinic in Singapore, told Business Insider.
Additionally, Pilates also promotes body awareness and proper movement patterns, which are essential for maintaining good posture throughout daily activities, Dawance said.
However, traditional Pilates workouts aren’t quite the same as clinical Pilates workouts offered by physical therapists or other qualified health professionals, Elizabeth Lee, a spinal physiotherapist at Rehab Lab, a sports and spine physiotherapy clinic, tells BI.
“While traditional Pilates can be beneficial for general fitness and mild posture issues, clinical Pilates offers a more specialized approach for those with specific spinal issues or persistent lower back pain,” Lee said.
That said, both forms of Pilates can help strengthen the core muscles that support the spine and promote balanced muscle development, she said.
“It is essential to understand, however, that posture has both static and dynamic elements. Our bodies have to cope with the demands of various activities such as walking, running, jumping, throwing and lifting, not just standing or sitting,” Lee said. “Clinical Pilates addresses this by incorporating functional movements that translate into everyday activities.”
Besides Pilates, there are other simpler exercises, such as neck presses and chest stretches, that can also help improve poor posture.
The most important thing is to have a comprehensive fitness program, Lee said.
“This should include strength training and cardiovascular exercise in addition to Pilates,” Lee continued.
It should be noted, however, that severe spinal curvatures often require medical intervention beyond simple exercise, she added.
A representative for Flay did not immediately respond to a request for comment sent outside of normal business hours.
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