What is Pilates?
“It is the conscious control of all muscular movements of the body. It is the correct utilization and application of the leverage principles afforded by the bones comprising the skeletal framework of the body, a complete knowledge of the mechanism of the body, and a full understanding of the principles of equilibrium and gravity as applied to the movements of the body in motion, at rest and in sleep.”
The Pilates Method
Pilates is an all-gain, no-pain system of exercising, shaping and toning the body that’s very different from a repetitive, high-impact workout. The Pilates Method was developed in the early 20th century by Joseph Pilates to increase strength, flexibility, and coordination. Unlike many other training programs, Pilates works the whole body, emphasizing control, precision and concentration in both the mind and the body.
The Pilates Method comprises hundreds of exercises, performed as a mat-based workout or using special spring resistance equipment developed by Joseph Pilates. Each exercise has a prescribed placement, rhythm and breathing pattern.
Core strength, flexibility and body/mind awareness
The basic principle of Pilates is to establish a stable central core around which all movement takes place. Pilates builds strength without building bulk or stressing your joints. The primary focus is on awareness of the spine, proper breathing, strengthening and flexibility. Pilates creates body awareness, improved agility, good posture and relaxed, graceful motion.
The central concept of Pilates training is strengthening the “Powerhouse” or core of the body - the deep abdominal muscles, buttock muscles and the muscles around the spine. Regular practice of Pilates will stabilize the spine, pelvis and shoulder girdle, stretching and strengthening the entire body with movement initiating from “the center”. Muscles are trained as both stabilizers and movers, which create a more balanced body.
What are the core principles of Pilates?
Pilates six basic principles - breathing, precision centering, flow, control and concentration - train the body to move efficiently with minimal impact.
1. Breathing
The pattern of breathing is connected with the pattern of movement. Proper breathing assists in directing oxygen and energy to the working muscles while relaxing the rest of the body.
2. Precision
Pilates emphasizes quality of movement over quantity. Its focus on correct technique rather than excessive repetition creates a calming effect and relief from stress.
3. Centering
Centering refers to the practice of initiating and controlling movement from the center or “Powerhouse” - abs, buttocks and back muscles. This concept is at the heart of Pilates work.
4. Flowing Movement
In concert with deep, relaxed breathing, the flowing movements in Pilates reduce stress on the body and the risk of injury.
5. Control
Precise control of body movement is essential. Momentum has no place in Pilates.
6. Concentration
Each exercise requires your full attention and observation. Concentration on the flow of movement allows you to become more aware of how the body works and feels. The mind-body integration aspect of Pilates brings a greater sense of balance to the individual as a whole person.
How does Pilates work?
In Pilates, the mind and the body work together like a team. Pilates starts from a foundation of abdominal muscle stability and then works out from the powerhouse to improve the rest of the body. Pilates involves stretching and strengthening muscles to improve flexibility, strength, balance and body symmetry. Whether for to improve your overall fitness, performance enhancement training or for injury rehabilitation, Pilates exercises tone and condition your body in a methodical system of exercises. Pilates promotes longer and flexible, rather than shorter and bunched, muscle tone.
What are the benefits?
The outcome of Pilates training is a balanced body which is strong and supple, flat stomach, balanced legs, and a strong back. More than just exercise, the methodical series of controlled movements fully engage your body and mind. The end result is a better posture, less tension, and a clear understanding of correct body mechanics and movement. Learning this safe and effective exercise regime assists in injury prevention and an overall feeling of well-being.
- core strength and stability
- uniformly developed strong, lean muscles
- relief from stress and back pain
- improved posture, coordination and balance
- enhanced athletic performance
- effective post-rehabilitation
- heightened mind-body awareness
- increased self-confidence
- increased flexibility and control
- increased energy and stamina
Who is Pilates good for?
Male or female, young, old, fit or unfit, injured, pregnant, any body type, any avocation, any temperament, weekend warrior or elite athlete. Seriously, Pilates is good for almost everyone... even couch potatoes! It is a fitness regime for a lifetime. Anyone will be better off, and continue to be better off from the very first lesson. It is the perfect complement to cardiovascular exercise, sports, rehab and all aspects of life, leisure and work. Pilates exercises will leave persons of all ages looking toned, feeling revitalized and moving with ease, awareness, and confidence.