Originally called ‘contrology’, Pilates is a non-impact exercise system created by German, Joseph Pilates. He was quite a character by all accounts and passionate about physical fitness. He opened his first Pilates studio on 8th Avenue, NYC in 1926.
Types of Pilates
We could say there are two types of Pilates – Equipment based (you may have heard of reformer Pilates) and mat Pilates. I’m going to focus on the mat Pilates here. There are approximately 34 exercises or ‘movements’ in the original mat based program. These exercises and the repertoire will vary from one school of Pilates to the next and come with different levels and modifications.
When I first started Pilates I had been working out in the gym for years and assumed I had a strong core. Turns out, as I sweated and panted my way through my first ‘100’ that was not the case.
The Core
The core of Pilates is just that, the core AKA our ‘powerhouse’. The focus is on strengthening the core muscles from the pelvic floor to the diaphragm and the several layers of muscles that wrap around the trunk, all supporting good back health and optimum posture. These muscles, not only allow us to move our spine through different planes (forward flexion, lateral flexion, extension and rotation), but are also involved in stabilising the trunk.
The exercises reflect this – for some exercises we are moving the trunk, focussing on spine mobility, for others we are stabilising the trunk while mobilising the hip and/ or shoulder joints joints and moving the limbs.
Is it like yoga?
There are some similarities in some exercises/poses, but Pilates involves dynamic movement and repetitions or ‘cycles’ where we are moving in time with the breath.
The Breath
For Pilates we encourage the use of lateral thoracic breath – breathing into the ribcage to facilitate the engagement of the core muscles and then moving in time with the breath – mostly exhaling on the more challenging part of the exercise. For people beginning Pilates, the breath can get a little confusing, in these cases I advise, just keep breathing in your own way, avoid holding the breath, focus on the movement, the breath will come.
Pilates Principles
These can vary from one school to the next, but there are normally a few in common. E.g. control – controlling the movement, using the core engagement – no flailing here! Precision of movement, oh we like to be very precise, sometimes the smallest of adjustments can make a vast difference to the exercise. Concentration – co-ordination of movement & breath and precision do require concentration! It’s most definitely a mindful way of exercising. Breath – as outlined above. Centering – we’re all about that core / powerhouse. Flowing movement – there definitely is an element of grace and smoothness to the movements.
Benefits of Pilates
There are so many! I hear from many of my students, they do Pilates for their back health and really notice the difference when they’re not doing it. There is a focus on core strength, good posture and creating balance in the body. A strong and stable core also contributes to good balance, always important but perhaps particularly as we age. Some of the exercises can be complicated, regular practice can improve our co-ordination. With regular practice, improvements can be seen in joint mobility and muscle strength and flexibility and can help reduce the risk of injury.
My favourite Pilates movements?
Pelvic curl or shoulder bridge, roll up and spine twist for spine mobility. Side kick kneeling (as per picture above) for hip strength and mobility. Swan dive for strengthening those postural muscles. Leg pull for all over strength and stability. Rocker with open legs and rollover for a real challenge.
Is Pilates for everyone?
Yes, it can be for everyone. My clients span a wide age group and variety of backgrounds with many practicing to support activities such as running, GAA, golf, tennis. There are conditions that require modifications e.g. osteoporosis and post natal mums, so it’s important to let your teacher know of any conditions / injuries.
I can say in all honesty Pilates has changed my life, from a physical strength and confidence point of view to giving me a career that I love and am very grateful for.
‘Pilates is complete coordination of body, mind and spirit.’
Joseph Pilates
