Pilates is a system of exercise focusing on building your core strength. The core of the Pilates exercise program was developed during the First World War by Joseph Pilates, a boxer. Pilates differs from Yoga in that it focuses more on strength than stretch. Core strength is what makes Pilates stand out. Its inventor believed that strengthening the core would provide stability throughout the body for everyday movements and sports activities.Pilates is a low-impact exercise that concentrates on controlled motion and using the body's own resistance to develop strength and promote fitness. The two regions of the body that will show the most benefit from Pilates are the stomach and back, but overall muscle tone is enhanced with a program of Pilates exercises.
1. THE BASIC PRINCIPLES
Pilates is based on several basic principles. Depending on your Pilates program you may focus on other principles besides the ones listed here.
Centering
Pilates focuses on the finding the center of the body and using this center as the core of your practice. This center is located between the lower ribs and pubic bone.
Concentration
Pilates requires full attention through every step of the individual exercises. By paying close attention to the parts of the body that are being worked you can maximize the benefits of the exercises.
Control
Pilates focuses on maintaining control of all body parts when doing each movement.
Precision
Attention to detail must be maintained throughout training.
Breathing
Focus on deep, full breaths during the exercise is essential to becoming conscious of breath and to cleanse the body.
Flow
Pilates recognizes that art of fluidity, grace and ease is accomplished through the training of the body's core.
Core Muscles
Also known as the Powerhouse, these muscles are all located in the central part of your bodythe core. These muscles include the abdomen, buttocks and lower back. The core muscles get a lot of attention in Pilates.
Other Principles
Some methods of Pilates also devote considerable attention to fluid motion. Integrated exercises that work entire systems of muscles together are also important in Pilates.
2. EXAMPLES OF PILATES EXERCISES
Single Leg Stretch: Lie on your back with your legs straight. Bring your right knee into your chest as the left leg lifts a few inches off the floor. Grab your right ankle with your left hand and put your right hand on your knee, doing all of this while you inhale. Deepen the belly in toward the floor and curl your head and shoulders up off the floor as you exhale. Switch legs and do ten reps.
Pelvic Curl: Lie on your back with your knees bent and the feet flat on the floor. While exhaling, do a pelvic tilt by engaging your lower abdominal muscles and pulling your belly down toward your spine. Let that action press your lower spine in to the floor. While you inhale, press down through the feet and allow your tailbone to begin to curl up toward the ceiling as your hips rise, then your lower spine and finally middle spine. You will come to rest on your shoulder blades with a nice straight line from your hips to your shoulders. Do not arch beyond this point. As you let your breath go when exhaling again, use some abdominal control to roll your spine back down to the floor. Repeat this four to five times in your workout.
Spine Stretch: Sit up straight, and your legs should be stretched out straight with your feet flexed back. Reach the top of your head to the sky but let your shoulders stay relaxed. Inhale and reach the arms out in front of you, shoulder height, then exhale as you curl forward with a long neck and dropped shoulders.
Check out ExpertVillage.com for instructional Pilates videos. And while you're there, learn how to do nearly anything with ExpertVillage's how to videos. Best of all, they're free.3. LONG-TERM BENEFITS
Pilates develops lean, strong, graceful bodies. Pilates, as with all exercise, is associated with stress reduction and increased well-being. Pilates is often used as a rehabilitative exercise program after injury. One of the most important benefits is that Pilates can be adjusted to accommodate for a wide range of people and fitness levels. Pilates also provides room for growth as you improve on your skills.
4. FIND A CLASS
Now, you will need to find a teacher to help you learn the basics. The teacher you chose should have Pilates certification and a reasonable amount of experience. If you have friends who are in a Pilates class, ask if you can drop in on the classes for a low-cost introduction to their class. Typically a drop-in costs much less than a full membership, and doesn't carry any obligation, so you can shop around for a Pilates class that feels right.
To find local Pilates studios, try these websites:
You can enter your zip code here to find local classes.
A studio finder from the official Pilates website.
Another place to search from state to state.
Look at your local gym of fitness club for information about Pilates classes, or to find an exercise partner.
Make sure that the class that you choose offers a beginner's section or other program that will allow you to build your strength and confidence at your own pace.
If you are willing to pay quality rates, private classes you will get one on one attention. For private Pilates sessions run from $25-$75 per hour. If you would rather have company while you exercise, look for smaller classes, so that you can get more personal attention from the instructor.
5. WHAT TO BRING
Water
Bring water. You don't need the fancy electrolyte and vitamin enhanced stuff. Plain water helps your body maintain proper temperature while exercising.
Comfortable Clothes
You'll want to wear clothes that allow you an unrestricted range of motion. Sweatpants are strongly recommended.
6. WHAT TO EXPECT
Mat Work
Your first few sessions will be on a mat, doing basic exercises that stress holding the core muscles of your body in place while moving your arms and legs in slow deliberate range of motion exercises. Beginning Pilates classes use only the student's body to generate resistance for the workout.
Breathing Exercises
As you move your limbs in deliberate motions you will be asked to pay close attention to your breathing. By inhaling and exhaling in a way that complements the motion of your body, the benefits of the exercises are maximized.
7. FINAL THOUGHTS
Pilates are a great way to incorporate core-training exercises into an overall plan of fitness. Complement the benefits of Pilates with cardiovascular training, weight training and a sensible diet to experience the joy of a well-tuned and well cared for body.
Like any other program of exercise, you should consult with a physician before attempting Pilates.
Resources
