What is Pilates?

Developed from the 1920's by the legendary physical trainer Joseph H. Pilates, the Pilates Method is a series of approximately 500 exercises across a wide range of specially designed exercise equipment, used for Fitness Pilates and Rehabilitation Pilates. Whether in Sydney, Singapore, San Diego or Southampton, there are three components to the exercise Method The Principles, The Exercises, The Equipment:

The Principles

Pilates exercises

More complex than other forms of exercises, Pilates, a fusion of western and eastern philosophies, teaches you about breathing with movement, body mechanics, balance, co-ordination, positioning of the body, spatial awareness, strength and flexibility. For full benefit of the method, you'll learn to flow from one movement to the next building stamina and cardiovascular fitness, with the basic principles of the Pilates exercise repertoire:

Pilates exercises

However, every studio, teacher, book, video and training organisation may introduce variations and different emphasis on these Principles.

The Exercises

Pilates and yoga share similar goals, with both systems believing in individual progress in a non-competitive arena, with emphasis on stretching as well as strengthening of muscles. However, the Pilates system works the body as a whole, co-ordinating the upper and lower musculature with the body's centre. This dramatically improves strength, flexibility, posture and co-ordination.

Pilates is...

Pilates exercises

A new body/mind knowledge and skills to alter patterns of movement through a change in neurological activity using proprioception as a tool to perceive the sensation of position movement, tension, flexibility and strength in a balanced body.

A new dimension in the art of achieving full movement potential and muscle-skeletal alignment for performance, injury prevention and rehabilitation.

Through body-mind energetics, Pilates creates an acute sense of body and postural awareness

Pilates is a unique exercise form emphasizing body alignment and correct breathing while enhancing the two control centres in the human body. The two control centres consist of the lower and deeper abdominals on the one hand and the mid-back and part of the shoulder muscles on the other. Pilates is taught on a one-to-one basis and assists the individual in reaching the goal of optimal biomechanics, correct neuromuscular recruitment patterns and firing sequence in all movements.

Pilates utilizes specialized equipment with spring resistance simulating normal muscle physiology integrating muscle synergies in concentric and eccentric ways; increasing strength, flexibility, coordination and vertebral articulation in a dynamic and functional balanced progression.

Pilates exercises

Pilates develops strong, long, lean muscles in a lithe physique

Pilates provides a greater understanding of postural alignment during movement of the human body in the three dimensional planes. The movements are performed with control, proper biomechanics and flow of movement in a variety of positions (prone, supine, sitting, kneeling, standing, side-laying).

Aims and goals with Pilates

The workout always begins with basic small range of motion skills to isolate the small postural muscles and, therefore, changing their firing patterns thus enhancing the neuromuscular proprioception. These new skills are increased with the learning process and are incorporated into larger movements. These movements are often performed against resistance. In a next step, breathing becomes an integral factor of the workout. Proper biomechanics and neuromuscular firing patterns become part of the clients injury prevention mechanism in her/his daily activity and sports.

People of all ages can use Pilates for their general fitness or cross-training with other sports, dance, and exercise forms to greatly improve the performance at all levels, either professional or amateur.

Pilates has been instrumental for years in the treatment and rehabilitation of a variety of injuries (post-surgical, knee, shoulder, hip, and back-injuries) because the exercises can be adapted to the client's needs and are non-impact and non-weight-bearing.

Frequently Asked Questions

Why should I practice the Pilates Method?

The method of exercise offers a non-stress approach to better posture and stronger, leaner muscles. It complements aerobic exercises and can be used to help you recover after injury.

What kind of benefits can I expect from practising Pilates?

The low-impact technique is designed to improve posture and strengthen and lengthen muscles without adding bulk. An emphasis on breathing leaves clients feeling revitalized, not exhausted.

How often a week should I practise the Pilates Method?

For optimal effectiveness, it is recommended two to three times per week depending on your goals and level of fitness, especially if not participating in any other forms of exercise.

How I have been practising Pilates for about eighteen months and have recently had my first Alexander Technique session. Do the two complement each other (as they appear to) or am I going to get completely confused?

Combining the Alexander technique and the Pilates method is a very good idea. The two compliment each other and will only accelerate your learning. There has been a book written in the United Kingdom combining Alexander and Pilates called "The Mind body Workbook", you can find it by browsing our product catalogue.

Reformer

What is a Reformer?

A reformer is the most popular piece of Pilates Equipment found in Pilates studios worldwide. It is an exercise machine with a sliding carriage with foot bars, jump boards and leg and arm pulleys. It allows the exerciser to work on different parts of the body while being supported by the machine. Many exercises are performed on the reformer and there are two types - spring reformers and gravity reformers.

What is the difference between a spring reformer and a gravity reformer?

Basically they are the same concept. Joseph Pilates invented the spring resistance idea when interned as a German POW in England during WW1. At that time resources where not available to build and design complex machines, so Pilates utilized what was available and it is believed he used bed springs from under the mattresses to provide resistance. The Gravity Reformer concept ironically was first patented in Germany in 1892 when Joseph Pilates was just 12 years old. The manufacturer of the new Reformer had been manufacturing its traditional products in the USA for the last 25 years. They were approached in 1999 by a British Pilates Studio to adapt and construct new attachments to turn an existing product into a Gravity Reformer which it utilizes an incline gravity resistance system instead of springs.

Can I cross-train with Pilates?

Pilates is ideal for cross training purposes as it will help create a better understanding of posture and how this relates to all forms of exercise. In addition it will help to correct postural faults that can develop through repetitive forms of exercise.

Can I lose weight with Pilates?

It is suggested that prospective clients undertake nutritional advice from a qualified practitioner prior to commencing Pilates. At its advanced level Pilates does provide an aerobic/cardiovascular workout to help lose weight.

Can I use Pilates for general fitness training?

Yes, because when Pilates is practised on a regular basis, it encompasses all aspects of fitness, such as strength, flexibility, co-ordination, cardiovascular, motor skills and relaxation.

Is it safe to practise Pilates when pregnant?

It is recommended that you consult your doctor before embarking on any exercise programme, and prospective clients should seek a Pilates instructor with ante natal/post natal qualifications. Care should be taken, with constant communication and feedback between every pregnant client and instructor.

Does the Pilates fitness program help to reduce the hips and thighs?

Yes! and it helps with the rest of the body as well. Designed to work the body as a whole you will not only see benefits in the hips and thighs but also in the rest of the body as well.

I am 50 years of age, do you think the Pilates program will be too strenuous for me?

No! Pilates caters for everyone from beginners to advanced conditioning and is suitable for all age groups. As with any exercise programme, start on the beginner levels, progress slowly and listen to your body. It won't happen overnight, but results will happen.

How different is Pilates from yoga?

Although similar to yoga exercise, Pilates requires you to set a posture and then challenge the torso by moving the limbs, whereas yoga will move from one static posture to another with no repetitions.

Does Pilates concentrate on breathing?

All Pilates exercises are taught with a breath sequence, but it isn't the main emphasis of the technique.

Does Pilates help you become more flexible?

Yes! Pilates will strengthen and stretch your body at the same time, slowly building up a range of movement as you become more advanced.

I'd like to know what prerequisites I need to be a Pilates instructor.

Each Certification Centre has different requirements for students enrolling on a certification course. It is best to contact the certification centres individually to find out their requirements.

Sources of information:
- http://www.pilates.co.uk/
- http://www.pilates-exercise.ch/