{"id":278251,"date":"2026-04-05T08:03:02","date_gmt":"2026-04-05T01:03:02","guid":{"rendered":"https:\/\/nawacita.co\/?p=278251"},"modified":"2026-04-04T10:18:04","modified_gmt":"2026-04-04T03:18:04","slug":"bisakah-pilates-bikin-tubuh-berotot-simak-fakta-menurut-ahli-kesehatan","status":"publish","type":"post","link":"https:\/\/nawacita.co\/index.php\/2026\/04\/05\/bisakah-pilates-bikin-tubuh-berotot-simak-fakta-menurut-ahli-kesehatan\/","title":{"rendered":"Bisakah Pilates Bikin Tubuh Berotot? Simak Fakta Menurut Ahli Kesehatan"},"content":{"rendered":"

Bisakah Pilates Bikin Tubuh Berotot? Simak Fakta Menurut Ahli Kesehatan<\/h1>\n

JAKARTA, Nawacita<\/a><\/strong>\u00a0— Beberapa tahun terakhir, jagat media sosial seolah dipenuhi oleh estetika studio\u00a0pilates\u00a0dengan alat reformer yang tampak futuristik. Unggahan para instruktur dan pesohor sering kali menjanjikan hasil yang menggiurkan yakni perut rata, bokong kencang, hingga lengan yang tampak jenjang namun berotot.<\/p>\n

Seiring dengan bergesernya tren kecantikan dari “kurus” menjadi “kuat”, banyak orang berbondong-bondong mengikuti kelas ini dengan harapan mendapatkan massa\u00a0otot\u00a0yang nyata. Namun, apakah pilates benar-benar bisa membangun otot secara signifikan sebagaimana angkat beban? Ataukah manfaat utamanya terletak di bagian lain?<\/p>\n

Untuk menjawabnya, kita perlu memahami bahwa tidak semua\u00a0metode pilates\u00a0diciptakan sama. Metode yang diciptakan oleh Joseph Pilates seabad lalu kini telah berkembang menjadi berbagai aliran, mulai dari klasik yang kaku hingga kontemporer yang lebih intens.<\/p>\n

\"\"<\/a>
Olahraga Pilates.<\/figcaption><\/figure>\n

Menurut fisioterapis dan instruktur pilates bersertifikat, Rachel Miller, PT, DPT,\u00a0kunci dari metode ini adalah presisi. “Dalam pilates, latihan biasanya dilakukan secara perlahan dengan jumlah repetisi yang sedikit untuk fokus pada kualitas daripada kuantitas,” ujar Miller dikutip dari laman Women’s Health pada Kamis (2\/4\/2026).<\/p>\n

\n
<\/div>\n<\/div>\n

Karena gerakannya lambat, pilates cenderung melatih serat otot tipe 1 atau\u00a0slow-twitch<\/em>. Fisioterapis dan pelatih kebugaran, Shannon Ritchey, PT, DPT,\u00a0mengatakan serat otot ini bertanggung jawab atas daya tahan tubuh.<\/p>\n

“Jenis metode tersebut umumnya menargetkan serat otot kecil yang bertanggung jawab atas ketahanan otot. Daya tahan otot, khususnya dalam pilates, adalah kemampuan untuk menahan posisi lebih lama. Pada dasarnya, Anda meningkatkan\u00a0stamina\u00a0tubuh,” kata Ritchey.<\/p>\n

\n

Dalam dunia kebugaran, pembentukan otot yang terlihat secara visual disebut sebagai hipertrofi. Agar hipertrofi terjadi, otot harus dilatih hingga mendekati titik gagal dalam jumlah repetisi tertentu dengan beban yang terus meningkat. Di sinilah letak perbedaan mendasar antara pilates dan angkat beban konvensional.<\/p>\n

Ritchey menunjukkan bahwa meskipun latihan pilates terasa membakar dan membuat tubuh gemetar, beban yang digunakan sering kali terlalu ringan untuk memicu pertumbuhan otot yang besar. Namun, bagi mereka yang baru memulai gaya hidup aktif (kaum sedenter), pilates bisa memberikan hasil awal yang disebut “keuntungan pemula”.<\/p>\n

Sebuah penelitian dalam jurnal Medicine and Science in Sports and Exercise mencatat adanya penebalan pada dinding perut wanita yang rutin melakukan pilates selama sembilan bulan. Akan tetapi, untuk otot besar seperti paha depan atau bokong, perbedaannya sangat tipis.<\/p>\n

“Jika tujuan Anda adalah mengikuti kompetisi binaraga atau melakukan\u00a0bench press<\/em> seberat 200 pon (sekitar 90 kg), pilates tidak akan membawa Anda ke sana sendirian,” ujar Miller. Dalam pilates, tantangan terbesar justru sering kali muncul saat beban pegas dikurangi, yang mana berlawanan dengan prinsip angkat beban di mana beban berat adalah kunci pertumbuhan.<\/p>\n

Baca Juga: <\/strong>Jenis Olahraga untuk Lansia, Aman dan Minim Cedera<\/a><\/p>\n

Meski bukan cara tercepat untuk mendapatkan otot “swole”, pilates menawarkan segudang manfaat yang tidak dimiliki angkat beban. Salah satunya adalah kontrol neuromuskular dan kesadaran tubuh. Anda diajarkan cara bernapas, cara bergerak, dan bagaimana terhubung dengan setiap jengkal tubuh Anda.<\/p>\n

Selain itu, pilates sangat efektif untuk meredakan nyeri punggung bawah. Analisis meta tahun 2021 menunjukkan bahwa Pilates lebih baik dalam meredakan nyeri punggung dibandingkan latihan aerobik biasa. “Saya menyukai konsep penguatan dan peregangan dinamis secara bersamaan,” ujar Miller.<\/p>\n

Bagi Anda yang mencintai pilates namun tetap ingin membangun massa otot, Anda tidak perlu memilih salah satu. Kuncinya adalah integrasi yang cerdas. Ritchey menyarankan agar latihan hipertrofi tetap menjadi landasan utama rutinitas Anda (sekitar dua kali seminggu per kelompok otot), sementara Pilates digunakan sebagai bentuk pemulihan aktif.<\/p>\n

Pilates berfungsi sebagai pelengkap yang hebat karena ia memperkuat otot inti yang dalam, memperbaiki pola gerakan, dan menurunkan risiko cedera saat Anda melakukan olahraga berat lainnya. Jadi, meski Anda mungkin tidak akan mendapatkan biseps raksasa hanya dengan reformer, “era pilates” tetap akan memberikan fondasi tubuh yang tangguh, fleksibel, dan jauh dari rasa nyeri.\u00a0rpblk<\/strong><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Bisakah Pilates Bikin Tubuh Berotot? Simak Fakta Menurut Ahli Kesehatan JAKARTA, Nawacita\u00a0— Beberapa tahun terakhir, jagat media sosial seolah dipenuhi oleh estetika studio\u00a0pilates\u00a0dengan alat reformer yang tampak futuristik. Unggahan para instruktur dan pesohor sering kali menjanjikan hasil yang menggiurkan yakni perut rata, bokong kencang, hingga lengan yang tampak jenjang namun berotot. Seiring dengan bergesernya tren […]<\/p>\n","protected":false},"author":4,"featured_media":278256,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[33627,109704,109703,48677],"class_list":{"0":"post-278251","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy","8":"tag-olahraga","9":"tag-olahraga-otot","10":"tag-pilates","11":"tag-stamina"},"yoast_head":"\nBisakah Pilates Bikin Tubuh Berotot? 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