Pilates
Many studios offer introductory rates or a free first class. Give it a try.
What is Pilates?
Pilates is a low-intensity, full body, somatic movement practice connecting the mind and body. It includes controlled and repeated movement sequences to help improve muscle tone, posture, flexibility, and strength. It can also help you heal from injuries. The movements focus on lengthening and strengthening the body, while emphasizing core strength and mindful breathing. Pilates can also help you do more complex and intense strength-training safely.
History of Pilates
Pilates was invented in the early 20th century by Joseph Pilates, a German-American gymnast and athlete. The Pilates method was originally called “contrology” because of its focus on controlling core postural muscles. By aligning the spine, strengthening the abdomen, and promoting awareness of breath, Pilates encourages its students to learn balance, discipline, and flexibility of the body and mind.
Joseph Pilates curated the Pilates Method, drawing upon his extensive knowledge of body-building, sports, and his studies of yoga and Eastern philosophy. In reformer pilates, the long stretch and the up stretch poses are derived from downward-facing dog and plank in yoga. Pilates is not merely just exercise, but a philosophy meant to help improve your emotions, mental state, and spirit by using athe mind-body connection to ground, center, and expand the body and mind.
Health Benefits of Pilates
There are many potential health benefits to pilates. Some of them include:
Strengthens the core
Corrects posture
Improves concentration
Creates body awareness
Lengthens the spine
Increases lung capacity
Fosters mobility and flexibility
Promotes peace and relaxation
Increases athletic ability
Balances the body
Encourages concentration
Heals injuries or soreness
Enhances muscle definition and tone
Evidence that Pilates Works
In addition to improving strength and balance, Pilates also has been shown to have positive effects on mindfulness and overall well-being. A study conducted by the National Library of Medicine found that college students who practiced the Pilates over a semester experienced significantly increased levels of mindfulness.
In this study, mindfulness was measured using the following criteria:
Observing or attending to sensations, perceptions, thoughts, and feelings
Describing or labeling internal experiences with words
Acting with awareness rather than on ‘auto pilot’
Non-judgement or equanimity of inner experiences
Non-reactivity to inner experiences
What to Expect During a Pilates Class
During a Pilates class, you can expect to exercise the muscles throughout the body, focusing on the breath, the spine, and core muscle groups using low-impact, repeated movements. Generally, there are three different types of Pilates classes you can take:
Mat Pilates
Mat Pilates is based on the original exercises Joseph Pilates developed to strengthen his own body before he developed the reformer and other pieces of equipment. The mat movements include over 500 exercises that can be practiced anywhere and modified for any age, body, or fitness level.
Reformer Pilates
The reformer is a bed-like frame with a flat platform called the carriage. The carriage rolls back and forth on wheels within the frame. The carriage is attached to one end of the reformer with a set of springs. The movements are similar to the ones in mat Pilates, but when laying down on the carriage, the springs allow for different levels of resistance while your core remains centered, as the carriage is pushed or pulled along the frame. The reformer is the most common piece of equipment used in Pilates.
Chair Pilates
The Pilates chair was developed because Joseph Pilates thought every person should have a piece of exercise equipment in the home that was also functional and didn’t take up a lot of space. The chair is much like a mini-reformer. The chair is a box with a padded seat on top and a pedal attached to one side of the box by springs. The springs allow for the tension of the pedal to be adjusted which determines the difficulty of the movements. The movements can help build strength while remaining seated on the box, lying on top of the box, lying on your side, or standing in different positions around the chair.
Tips for Starting a Pilates Practice
Wear comfortable, dry, athletic clothing. No shoes are needed. It is also encouraged to bring a bottle of water, a sweat towel, and a mat if needed.
You can start to look for a Pilates Studio in your area by searching online or by seeking recommendations.
When finding a Pilates Studio, you might want to consider factors such as the method offered, certifications of instructors, level of intensity, look, feel, and philosophy of the studio.
If you don’t feel ready to practice pilates in person, there are many virtual offerings, videos, tutorials, and educational content available online both through studios and the channels of individual practitioners.
