Pilates - The Method

Excerpted from
The Little Pilates Book
By Erika Dillman

Pilates is an exercise method designed to condition and connect body and mind, correct muscle imbalances, improve posture, and tone the body. Created by German fitness trainer Joseph H. Pilates more than seventy years ago, Pilates is based on a combination of eastern and western exercise philosophies. The exercises mix yoga-like movements with strengthening techniques to develop strong, lean, flexible muscles.

Pilates exercises, which are sometimes referred to as "the method," are organized and practiced sequentially. Each exercise is linked to and builds upon the previous exercise to achieve total body strength and greater mind-body awareness. Movements are practiced with control and precision, with an emphasis on achieving correct form, rather than performing endless repetitions.

There are many applications of Pilates; it can be done on a mat and using specially designed machines and apparatuses. Including the different applications and many modifications, there are nearly five hundred Pilates exercises, although only twenty to thirty are relevant to the beginning and intermediate level students for whom this book is written.

The Little Pilates Book focuses on Pilates mat work, the most accessible form of the exercise system since it requires no equipment and can be practiced anywhere.

The Core

The primary focus of Pilates is to strengthen the body's core, the area between your hips and sternum. Pilates instructors often refer to this area as your "powerhouse" because, as you may already know, your body's center is the source of your power, balance, and movement.

The core muscles include spinal muscles, inner thigh muscles, psoas muscles (muscles that run from the spine through the pelvis and attach to the inner thighs, linking the upper and lower body), and four layers of abdominal muscles. These muscles work together to support the spine, which, in turn, promotes good posture. Pilates works the deepest layers of these muscles, as well as the hamstrings, quadriceps, and glutes (butt muscles).

When your core isn't strong, you lack the torso stability to fully access your power and move efficiently. You may be relying more on your arm, leg, or back muscles to provide support or balance when you try to move. That means that your limbs are not able to move efficiently and your back may be strained. After time, you'll develop muscle imbalances, poor postural habits, and even lower back pain.

Practicing Pilates exercises helps strengthen core muscles uniformly so that they provide the support and balance your spine needs to maintain good posture. With good posture, your limbs are free to move as they were intended. The ultimate goal of Pilates exercises is to integrate core strength with flexible limbs (and joints) for a balanced, full-body workout.

Benefits of Practice

There's a reason Pilates has become so popular in the past few years-it works. Pilates is an efficient, effective exercise method that actually addresses the areas of the body that most of us would like to tone up: the stomach, thighs, and butt. You don't need any special equipment to do the mat exercises, and you don't have to join a gym.

Many people are tired of going to the gym, jumping around, and spending time on exercises that don't produce results. Pilates offers people an exercise routine that is focused, self-directed, and helps them get more in touch with their bodies.

The main purpose of Pilates is to restore optimal functioning to the body. It can be used as a conditioning exercise and as part of a rehabilitative physical therapy program. Practiced regularly, and with correct form, Pilates can help you achieve many physical and emotional benefits, including:

• Stronger abdominal muscles
• Improved posture
• Reduced risk of lower back pain and other injuries
• Increased total body strength without developing bulky muscles
• Increased flexibility and joint mobility
• Improved endurance
• Improved concentration, coordination, and balance
• Increased mind-body awareness
• Greater confidence
• Increased energy
• Aid in injury recovery

When your body is strong and balanced, no longer limited by muscle weaknesses and imbalances, you'll walk taller and move with more efficiency and grace. You'll also look and feel more confident and more comfortable, and your stomach, thighs, and butt will look toned and trim.

If you're active in recreational activities and sports, the improved balance, strength, and centeredness you can gain from Pilates will help you prevent injuries and improve your performance. If you're new to exercise, you'll gain a better understanding of how your body functions, as well as a sense of control over your body that you might have been lacking. Improving your posture and fitness level will also improve your circulation and breathing, reenergizing your body and mind.

Who Practices Pilates?

Anyone who wants to improve their fitness level, appearance, and overall health can practice Pilates. It's the perfect exercise for women, men, seniors, teens, athletes, and people new to exercise or recovering from injuries.

Since Pilates was first taught and practiced in the United States in the early 1920s, movie stars, dancers, and athletes have sworn by it. Everyone from Gregory Peck and Katharine Hepburn, to Julia Roberts and Glenn Close, to Australian tennis pro Pat Cash, have used Pilates as part of their fitness regimens.

Dancers especially have been drawn to the Pilates method because it allows them to increase their flexibility and strength without creating bulky muscles. Athletes often use Pilates to help correct muscle imbalances and increase their abdominal strength and overall power. For actors, whose appearance can be crucial to career success, Pilates offers an effective workout that can give them long, toned muscles, a flatter stomach, and enhance their physical agility and poise.

Pilates is ideal for anyone with a busy schedule because it can be done anywhere, and at twenty to forty-five minutes a workout, it fits easily into your day. People who sit or stand all day or who use a computer can also benefit from Pilates because the exercises help counteract the physical and emotional stresses your body endures every day.

Pilates Mat Work

Pilates mat exercises are considered by many Pilates experts to be the core of the method. A typical Pilates workout might include ten to twenty exercises that are performed on a thick mat or on the floor.

All of the exercises are done while lying on your back, stomach, or side, or from a sitting position so that there is no impact or stress on the joints. Many of the movements may look familiar to you if you've done yoga or other mat-based exercises.

Pilates is based on the theory that a few correctly executed movements produce benefits. Therefore, when practicing, you only repeat each exercise a few times before moving on to the next exercise. The challenge in practicing Pilates mat work is to concentrate on every movement so that you perform the exercises fluidly using control and precision.

You can practice mat work at home (it's recommended that you take a few lessons from a certified instructor first to learn correct form). If you need more instruction, attend private or group mat-work classes at a Pilates studio or at a health club that offers Pilates instruction.

Once you learn the correct form, you can train yourself, exercising wherever you have enough space to lie down. For many people group mat classes are a much more affordable option than private lessons in mat work or in using the machines.