Pilates
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What is Pilates?
Pilates is a type of exercise and body conditioning first used as a way for dancers to recover from injury. Today, people other than dancers do Pilates for its health benefits. It highlights precise movements, controlled breathing, and muscle engagement, enhancing muscle tone and stability.
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Pull out your gym mat and get ready to do a series of movements that will stabilize and strengthen your core.
The exercises are usually done in a specific order, one right after another. The movements have names like "The 100," Criss-Cross," the "Elephant," and the "Swan."
The moves may look simple, but they take a lot of precision and control. It's not like doing a bunch of crunches; there's a strong emphasis on technique.
You can do Pilates on an exercise mat, either in a gym or studio with special equipment and a trainer who can supervise you, or at home using streaming or video services.
Pilates classes typically take 45 minutes to an hour, but you can do fewer moves in less time.
You’ll get stronger, more sculpted muscles, and you'll get more flexible. You may also have better posture and a better sense of well-being.
Since Pilates isn't aerobic, plan on doing this workout a few days a week along with cardio.
Pain Relief
According to Bar, the benefits of Pilates are both therapeutic and preventive. The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster.
Core strength
One of the reasons Pilates is such a good workout is that it specifically focuses on building core strength. While most people consider their abdomen to be the core of their body, Bar points out that it extends well beyond that. It might be better to think in terms of your trunk.
Posture
Having a strong, aligned core makes it easier to have good posture — a seemingly small change that can positively impact many areas of your life.
Flexibility
There’s quite a bit of stretching in Pilates — which translates to improved flexibility. In addition to expanding the range of activities you can do, flexibility may protect you from injury, help your muscles relax and help you retain both mobility and range of motion as you get older.
Balance and coordination
Once again, our core is exactly what it sounds like: Our center. When we’re weak or out of alignment, it makes it harder to find our center of gravity, which can make us more prone to injury, especially in moments when we’re trying to perform multiple movements at once (coordination). By strengthening your core, Pilates may make it easier to find your balance — and maintain it.
Body awareness
Like meditation and yoga, focusing on your body and breathing is central to Pilates. That awareness will help you better understand your body, for instance: Which muscles are strongest and how they compensate for weaker muscles elsewhere, where you store tension and what makes you feel your best. That education can help you better understand the signals your body sends you every day.
Breath control
Like yoga and many other mindfulness practices, Pilates is as much about intentional breathing as it is about the body. Being aware of and controlling your breath doesn’t just allow you to deepen a stretch or perform at a higher level — research shows it can also reduce stress. If you allow the breath coaching you get in a Pilates class to spill over into your daily life, you may find yourself better able to handle difficult situations and emotions.
Mental health and well-being
The benefits of exercise for your mental health and well-being are, at this point, firmly established.
The Purpose Of Pilates
Core Strength
Pilates places a strong emphasis on building a stable and powerful core. Strengthening the muscles of the abdomen, lower back, and pelvis creates a solid foundation for all movements and helps maintain healthy posture.
Flexibility
The controlled and precise movements of Pilates exercises promote flexibility in both muscles and joints. This increased flexibility can alleviate stiffness and enhance your range of motion.
Balance
Pilates exercises are designed to improve balance and coordination. By focusing on controlled movements and breath, you’ll develop a better sense of body awareness and control.
Mind-Body Connection
One of the unique aspects of Pilates is its emphasis on the mind-body connection. It encourages mindfulness and concentration, allowing you to be fully present in your movements and reduce the effects of stress on the body and mind.
Efficiency
In today’s fast-paced world, time is a valuable commodity. Pilates offers an efficient way to achieve optimal fitness and overall health. Our proprietary class structure ensures that each session is effective, targeting multiple muscle groups in just 50 minutes.
In the 1920s, physical trainer Joseph Pilates recognised modern lifestyles and their impacts on balance, posture and overall physical health. Inspired by his own complications as a child and by different forms of movement, he worked hard to improve his body. With great success he became stronger, more flexible and overall healthier. Following this, he introduced this way of movement what was to be later called Pilates into America as a way to help injured athletes and dancers safely return to exercise and maintain their fitness. Since then, Pilates has been adapted to suit people in the general community.
Pilates can be an aerobic and non-aerobic form of exercise. It requires concentration and focus, because you move your body through precise ranges of motion. It requires concentration in finding a centre point to control your body through movement. Each exercise has a prescribed placement, rhythm and breathing pattern.
In Pilates, your muscles are rarely worked to the point of exhaustion, so there is not always sweating or straining, just intense concentration. The workout consists of a variety of exercise sequences that are performed in low repetitions, usually five to ten times, over a session of 45 to 90 minutes. Floor based exercises performed on a mat and specialised equipment for resistance are often used.
The Pilates method is taught to suit each person and exercises are regularly re-evaluated to ensure they are appropriate for that person. Due to the individual attention, this method can suit everybody from elite athletes to people with limited mobility, pregnant women and people with low fitness levels.
Types of Pilates
Mat Pilates: This type involves performing exercises using only a mat. The Pilates mat differs from a yoga mat as it is thicker and more cushioned. It provides support and comfort during exercise. The benefits of practicing mat Pilates without equipment include the convenience of home exercise with just a Pilates mat.
Equipment-Based Pilates: Equipment-based Pilates utilizes specialized equipment often found in fitness studios.
Pilates exercises for everyone
There are a few basic Pilates exercises
When you have been doing Pilates exercises for a while, you'll naturally be able to progress to more advanced exercises, but for now, here are some basic moves that form the foundation of pilates as we know it.
Rolling Like a Ball
The exercise of rolling helps to stimulate the spine and is a fantastic exercise to work on those abdominal muscles. Plus, it's fun to do!
The Hundred
This is a classic move for the mat that helps to strengthen the core as well as build stamina and coordination.
Swimming
Quite a challenging basic move, this exercise works lots of the body, but concentrates on the muscles in the back.
The Roll Up
This basic move opens up your back and works the abdominal muscles. It is known as one of the flat-ab movements and is more intense than sit-ups.
You'll feel the burn
Although you can attend classes with people of varying experience levels, Pilates exercises can be quite intense the first time. The good news is that you'll know straight away that your exercise is working because you'll feel the burn. Because a lot of the movements are held, your muscles are working at a high intensity and it is not uncommon to wake up the next day feeling a little sore. This is usually a good thing – you're working muscles and parts of the body that usually do not get a lot of attention.
If you’re considering a Pilates class, first you should decide whether you want to do a mat class or an equipment one. If you’ll be streaming the class at home that decision is made for you (mat it is!), but if you’re going to a studio you’ll have the option of either. Despite this being a personal choice, Ethan suggests starting with mat work, noting that “the mat work is the foundation to all Pilates, and not incorporating the mat into one's sessions is like building a house without a concrete slab foundation. One could do it, but it's not recommended.”
When you go to a Pilates class, expect lots of small movements that initially may not seem difficult but will quickly grow more challenging as you do them. Modifications will be offered, so those should be used by any who need them. And just because you’re working with small movements and muscle groups, that doesn’t mean you won’t be sore! Expect to feel the class after in areas where you weren’t even aware you had muscles, throughout your entire body.
Safety Considerations Of Pilates
It’s rare that a workout makes a point of noting that you don’t need to be in shape or youthful to try it, which is one of the many ways that Pilates is unique. “Pilates is truly for every body regardless of age, injuries, and/or level of fitness. A qualified instructor will know what exercises to modify and/or omit based on the individual. Pilates is low impact and should not cause any injuries.” That being said, if you do experience pain, speak to your instructor first to ensure you're practicing correct form. Seek medical attention if the problem persists.
It’s best to not eat directly before class since you’ll be doing ab and core work, and to drink plenty of water before and after class to ensure you stay hydrated. There are certain specific groups of people who may not benefit from pilates, including those with pre-eclampsia or fractures.
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