Pilates is a unique system of stretching and strengthening your core muscles while improving posture, flexibility, and balance. This method of conditioning causes the mind and body to work together and emphasizes the functioning of your muscles through a series of 34 basic exercises. The series can be performed on the mat or on machines which use a system of pulleys and springs. Pilates will improve your endurance, strengthen and tighten your core abdominals, lengthen your lower back muscles, and add flexibility to your hips.
The system was invented by Joseph Pilates who was born in Germany in 1880. He came to New York in the 1920’s and opened a studio to help dancers rehabilitate injured muscles. Dancers, athletes, runners and everyone can benefit from Pilates. The principles of Pilates are control, centering, concentration, fluidity, precision, and breathing. These principles can be demonstrated by thinking of a rider on a horse. The rider uses leg muscles to stay in the saddle while centering and controlling the abdominals for a strong seated position. A strong spine with each vertebra precisely placed one over the other enables him to sit in a controlled and balanced manner.
Typical Pilates’ exercises include the hundreds, roll up, roll over, single leg stretch, double leg stretch, hip circles, spine stretch, single leg kick and the teaser. Pilates can be performed in a class with an instructor or by following a video. Wear comfortable clothing and use a mat to protect your back. Check with your doctor concerning your specific medical conditions. A class is usually 45 – 60 minutes and begins with a warm up, followed by the series of exercises, and ending with a cool down including some stretches. The breathing technique in Pilates usually consists of inhaling through the nose and exhaling from the mouth. While the body is in motion air is usually exhaled. The instructor will give the precise breathing techniques for each exercise. There are modifications for every exercise, so beginners and advanced participants can both have a rewarding, safe and challenging workout. Most of the exercises for the core abdominal muscles are performed in the supine position, lying on a mat and moving the legs and arms in a controlled fashion.
Give yourself the opportunity to experience a different type of exercise routine and receive the results of stronger functional muscles and injury free movement.
Sources:
The Pilates Body, Brooke Siler
Pilates For Every Body, Denise Austin
Ultimate Back Care (video), Moira Stott-Merrithew
The Pilates Powerhouse, Mari Winsor
Article by Bob McDowell, Certified Personal Trainer.