What is the Pilates Method?
Pioneered by a man named Joseph Pilates in the early 1900s, Pilates (pronounced pull-ah-teez) is a mind-body discipline comprised of over 500 exercises performed on a mat or on studio equipment specially designed by Joe himself. One such apparatus, the Universal Reformer, is a bed-like structure with a sliding platform that moves when you pull on straps or push against a bar with your hands or feet. Other studio equipment pieces include the Cadillac or Trapeze Table, the Wunda or Electric Chair, the Spine Corrector, Arc Barrel, and the Ladder Barrel. Other pieces of small equipment that may be used in Pilates classes include the Pilates Magic Circle and the Pilates Miniball. Classical sequences of Pilates exercises can be performed on this ingenius equipment, some of which may add resistance (more challenge), and some of which may add support and stabilization (more rehabilitative),and often both at the same time.
Stating "physical perfection is each person's birthright," Joselph Pilates originally developed his visionary "Contrology" as a rehabilitative method during WWI, and brought it to the United States in 1926. Currently, Pilates is sweeping the nation, and is embraced by popular athletes, dancers, and Hollywood personalities as their fitness method of preference. With all movement originating from the powerhouse (the band of muscles surrounding the torso between your chest and your hips), the Pilates method combines precise dynamic movements with controlled breathing to build strength and flexibility. Appropriate for all ages, Pilates is ideal for building and/or maintaining muscle tone, and results in a longer, leaner, more graceful form. This method is also ideal for individuals who feel limited by prior illnesses, injuries, or surgeries but want to maintain or achieve a higher level of fitness.
The Purpose of Pilates
Pilates is well known for creating a long, lean appearance because it strengthens and tones muscles without adding bulk. But aesthetics are minor compared to its other advantages.
Pilates makes you think, and it forces you to become fully acquainted with your body. For example, you may repeatedly perform the same exercise, but if you are not concentrating on the details of core stability, you will not experience the full benefits of the practice. Proper breathing technique is an important hallmark of this mind-body discipline. Holding your breath during the movements will increase tension, whereas the proper breath results in the relaxed movements Pilates intended, and the greatest physical results. Learning how to breathe in a controlled, consistent way assists the body in facilitating the movement correctly.
What to Expect from Pilates
With its fusion of strength, flexibility and neuromuscular training, Pilates teaches physical awareness, fosters a mind-body connection and improves posture. In the words of Romana Kryzanowska (Joseph Pilates' oldest living protege) every Pilates exercise is a combination of "STRETCH, and STRENGTH, with CONTROL." The abdominals, low back and buttocks act as the so-called "power house," and conditioning these areas takes precedence. Other fundamentals that foster the correct organization of one's body are repeatedly emphasized, such as "anchoring" a particular body part, "articulating" (bone by bone movement of the spine), as well as "scooping" the abdominals.
One major premise of Pilates is bringing balance to the body. That's why Pilates routines will emphasize movement in various positions that echo daily tasks,for instance: seated, lying on your back or your stomach, and side-lying.
Make a Commitment
Like any fitness activity, Pilates requires more than an occasional visit to the studio: it requires commitment. To reap its many benefits, most Pilates instructors recommend three to six sessions per week, depending upon the length of time spent. Individuals who are dedicated to long-term goals, will find Pilates the most rewarding.