by Julie Tomlinson
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With dedicated practice one can expect a longer, leaner looking physique, increased energy and stamina and fewer aches and pains from the stresses of everyday life.
Pilates is fast becoming a household
word, often with creative spellings
and pronunciations. No longer an
exercise program reserved for the
physically elite or financially flush,
the Pilates Method is finding its way into
people’s homes, becoming a regular practice
with lasting results. In the 1990s and into 2000
we have seen an incredible trend towards
mind/body-based exercise. In the ’80s we
found our energy and power. In the ’90s we
learned how to harness it.
Pilates is in no way a new approach to
physical fitness. The Pilates Method of body
conditioning was developed by German-born
Joseph H. Pilates more than 70 years ago.
Originally developed for the rehabilitation of
bed-bound soldiers during WWI, the work was
then adopted by the dance and performing community of New York, where Pilates immigrated
to after the war. For many years Pilates
training remained a well-kept secret in the
world of dance and the performing arts.
The Pilates Method is comprised of more
than 500 exercises developed by Joseph Pilates.
These exercises are performed on an exercise
mat or by using special resistance equipment
that emphasizes spring resistance. The central
concept of Pilates training is strengthening the
so-called “powerhouse” or core of the body—
the deep abdominal muscles, buttock muscles and the muscles around the spine. A training
program based on Pilates will stabilize the
pelvis and shoulder girdle, stretching and
strengthening the entire body with movement
initiating from “the center.”
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The Pilates Method is a mind/body approach to fitness and like yoga,
requires concentration, focus, practice and patience. |
The Pilates Method is a mind/body
approach to fitness and like yoga, requires concentration,
focus, practice and patience. The
results are well worth the commitment. As a
beginner to Pilates, the learning curve can be
slow moving and steep to begin with but no
work is wasted. As one’s mind/muscle connections
are developed and the understanding of
how the breath and muscle contractions work
in a synergistic manner, one’s body strength
increases and movements that were once
thought impossible become a graceful series of
power-packed exercises.
Joseph Pilates formulated six basic principles for his exercise technique:
- Breathing—The pattern of breathing is connected with the pattern of movement. The use of the breath in this manner plays an integral part of the work. As a beginner, the breath is often overlooked because there is so much to think about. The instructor will always bring the student back to the breath with the knowledge that breath is the key to mastering the work.
- Precision—The method emphasizes
quality of movement over quantity. I have had
clients comment time and again how the work
actually becomes oddly more difficult as they
get better at it. As their skill and precision
increase, the truth behind “less is more”
becomes evident.
- Centering—Centering refers to the practice
of initiating and controlling movement
from the center core or “powerhouse”—abs,
buttocks and back muscles. This concept lies
at the heart of Pilates’ work.
- Flowing Movement—In combination
the breath, the challenge of performing
flowing movements while maintaining core
stabilization, is where the beauty of the work
really shines through as you get stronger from
the center out, your movement through space
becomes more graceful and filled with ease.
This proves extremely beneficial whether you
are a mother or an extreme athlete.
- Control—Control and focus are vital to
this work. Momentum is kept in check at all
times. Through control, we work to correct old
patterns of movement that may be unhealthy
or hinder you in some way. This is largely
where the mind part of body/mind resides.
- Concentration—This is directly related
to control and focus. It is through concentration
that one masters the control and focus to
truly benefit from the work. The mind and the
body work together as team. Every exercise
requires your full attention. Observe your
body as it works; think about each stage of the
movement.
Once Joseph Pilates immigrated to the
U.S. he developed the mat version of
Pilates to accompany his equipmentbased
program. This mat variation developed
into an important component of the Pilates
method and is the most appropriate place to
begin one’s Pilates practice. The floor work
introduces the body to the key movements and
breath patterns that are always used for Pilates.
These would include:
- Neutral Pelvis—This is a position where the hipbones and pubic bone are in the same plane, which helps to correct many postural imbalances that exist today.
- C-Curve and spinal articulation—These movements help to free up tight back muscles and poor posture patterns.
- Back muscle engagement—By learning to contract the large back muscles, called the latissimus dorsi (otherwise known as the “lats”), and relax the shoulder muscles, you are able to counteract the common hunched or rounded shoulder posture that is so prevalent today.
- Abdominal muscle engagement—Making this connection can be one of the hardest elements of this work. By creating the mind/muscle connection with the abs, you develop the ability to actively, and subconsciously, use your abs for better support, stabilization and power—meaning flatter tummies, less injuries and better functionality in all activities.
- Breath—Without it we die and with it used to its full capacity, we grow-stronger, longer, leaner.
There are 34 standard Pilates mat exercises created by Joseph Pilates. They are all important for various reasons, to challenge the body’s musculature in different ways. As Pilates hits the mainstream and our knowledge about physiology increases, these exercises have been adapted to include different tools such as a Pilates circle, a resistance band and large fitness balls.
What does this mean for the average Joe or
Josephine on the street who wants to get
stronger, increase flexibility and generally feel
healthy and vital? Is Pilates something that can
work for them too?
Absolutely! More than ever Pilates is
becoming increasingly accessible to the general
public. At one time the only way you
could get exposed to Pilates was through
private one-on-one instruction. While this is
ultimately still the best way to practice Pilates,
there have emerged a number of affordable,
less time-consuming options in the form of
group mat classes such as those available
through workout chains like Gold’s Gym.
Also semi-private sessions which range from
two to four students with one instructor, using
different kinds of Pilates equipment. In addition
easy-to-follow videos are available that
range from the most beginner to very
advanced. The videos have largely helped the
general fitness person make the transition into
Pilates with ease and comfort, combining
some of the elements of familiar fitness tools
such as the fitness ball or resistance band with
the key principles of Pilates.
So what can you expect from making
Pilates a regular part of your fitness regimen?
A longer, leaner looking physique, increased
energy and stamina and fewer aches and pains
from the stresses of everyday life.
The concepts behind Joseph Pilates’
approach to physical and mental fitness can be
employed for all ages, shapes and fitness levels.
Once one learns these they can be incorporated
into everyday activities such as walking
down the street or standing at a bus stop. And
for the elite athlete, the improvements to their
performance are tremendously rewarding.
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The mind and the body work together as team
Every exercise requires your full attention |
Some frequently asked questions about The Pilates Method:
How is Pilates different from other exercise
programs?
Each exercise engages the core abdominal muscles,
and the method emphasizes the strengthening
of the “powerhouse” region—abdomen,
back, lower back, inner/outer thighs and buttocks.
Strength is achieved through stabilization,
with a focus on movement and functionality.
Pilates concentrates on lengthening, strengthening
and toning the body, without adding bulk
to the muscles.
Is Pilates done with machines only?
No. Joseph Pilates designed the spring resistance
machines in association with a matwork program,
and one’s complete workout includes
exercises on a combination of the Reformer,
Wunda Chair, High Chair, Ladder Barrel, Spine
Corrector, Half Barrel, Cadillac and the mat.
Now the work has expanded to include useful
tools such as the fitness ball, resistance band and
Pilates circle.
Why are there so few repetitions of each exercise?
Less IS more! Each Pilates exercise has only 3, 5
or 10 repetitions. The exercises were designed to
work the body with precision and effectiveness,
making additional repetitions unnecessary.
Why is Pilates considered a mind/bodyconditioning
program?
Pilates is a very intelligent form of body conditioning.
One’s mind is engaged throughout a
specific program of exercises rather than wandering
aimlessly during a workout of repetitive
activity. When one focuses and concentrates on
the body’s movements, s/he is performing a
complete mental and physical workout.
How soon after beginning Pilates will I see results?
Although individual results will vary, most
people feel better in just a few sessions. With
consistent practice you will gain increased
strength in your “powerhouse” and be well on
your way to achieving true mental and physical
fitness.
When I look at someone doing Pilates, it doesn’t
seem vigorous enough for me. Can Pilates give me
a good workout?
When most people first start Pilates, there’s a lot
of new information for the body to learn, so you
probably won’t get an aerobic workout at the
beginning. Pilates can be aerobic at intermediate
and advanced levels when the movement patterns
become more familiar. Also, Pilates combines
stretching and strengthening, using
springs and your own body weight as resistance.
That may appear easier than other forms of exercise,
yet you actually work harder and more
deeply through the muscles.
I have had many injuries and physical problems
during my lifetime. Can Pilates help me?
Yes, definitely. The Pilates Method of body conditioning
has a long history of helping people
with old and existing injuries. Both physical
therapists and chiropractors have collaborated
with Pilates instructors to help heal soft tissue
injuries and recover from various physical problems.
How often do I want to do Pilates?
Pilates is similar to other forms of exercise. You
want to be sure you give your body enough time
to recover when muscles are taxed. Twice a week
when you are just starting is good, leaving at
least two days between workouts. As you get
stronger with consistent workouts, increase to
three times a week with at least a day’s rest.
Remember to vary your exercises often, as the
body adapts quickly.
Julie Tomlinson lives, teaches and practices
Pilates in Santa Barbara, California. She teaches
on-going classes at The Pointe Pilates Studio. Her
core conditioning program is available through
BodyTrends Health and Fitness,
www.bodytrends.com or by calling (800) 549-1667.
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