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The Beginner's Guide to Pilates

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Introduction to Pilates

The Pilates Method (sometimes simply Pilates) is a physical fitness system that was developed in the early 20th century by Joseph Pilates. Pilates called his method Contrology, which refers to the way the method encourages the use of the mind to control the muscles. It is an exercise program that focuses on the core postural muscles that help keep the body balanced and are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and strengthen the deep torso muscles, which are important to help alleviate and prevent back pain.

Why should you practice Pilates? Pilates is designed to be a complete physical fitness discipline and a holistic approach to exercising to maintain optimal mobility and agility with age. Once mastered, Pilates trains, strengthens and realigns the entire body. Pilates promotes relaxation, complete body control, coordination, increased energy levels, and improved posture. Pilates restores abdominal, back and hip strength in a way that is safe for your spine. Pilates generates muscle tones, instead of superficial bulk. Pilates is versatile and can be adapted to your individual needs, whether they be to improve general everyday movement, to strengthen the build and flexibility of a dancer, or to improve performance in professional athletics.

Pilates Principles

Instead of performing many repetitions of each exercise, Pilates preferred fewer, more precise movements, requiring control and form. He designed more than 500 specific exercises. The most frequent form, called "matwork," involves a series of calisthenic motions performed without weight or apparatus on a padded mat. He believed that mental health and physical health were essential to one another. Pilates created what is claimed to be a method of total body conditioning that emphasizes seven principles (the Pilates Principles):

• Proper alignment
• Centering
• Concentration
• Control
• Precision
• Breathing, and
• Flowing movement.

Pilates believed that following these principles resulted in increased flexibility, strength, body awareness, energy, and improved mental concentration.

Pilates also designed five major pieces of unique exercise equipment that he claimed should be used for best results. Although the two components are often taught separately now, the method was always meant to combine both matwork and equipment exercises. In all forms, the "powerhouse" (abdomen, lower back, and buttocks) is supported and strengthened, enabling the rest of the body to move freely.

Pilates practitioners use their own bodies as weights in training to build strength and flexibility. This is targeted without a focus on high-powered cardiovascular exercise. Today, Pilates is used in the rehabilitation process by many physical therapists. Pilates is an old approach to movement re-education that is becoming popular in the field of fitness and rehabilitation. The Pilates environment can be used as an assistive environment that optimizes the acquisition of movement with a reduction of destructive forces and can be used to progress individuals through more challenging movements that represent their day-to-day activities. Pilates' focus on building core muscles and postural awareness are especially well indicated for the alleviation and prevention of back pain. Research and theories in motor learning, biomechanics, and musculoskeletal physiology help support the phenomena experienced by many Pilates-based practitioners.

How to do a pilates workout

Since pilates involves significant "matwork," you will need a mat or carpet surface which is comfortable, but is not so soft that your body sinks into the mat (this will cause your spine to lose the integrity of its natural curvature). You may also require a pillow and towel to assist you with excercises and stretches.

This guide will focus on excercises which require a basic level of difficulty. When starting your workout, try to focus on the quality of execution for individual exercises, as opposed to the choreography of fancy sequences. Perfect your excercises such that you have the correct placement and stability before moving on to more advanced sequences.

Centering and Breathing

• Breathing Exercises

Warm Up

Practice the simple movements behind the basic principles of Pilates:

• Hip Mobility
• Leg Floats
• Scapula Movement
• Chest Lift (Sit-up)
• Double Leg Slides
• Chest Lift Hold
• Hundred (Advanced)

Abdominal Strengthening

Pilates focusing on strengthening the center of the body. The following exercises will require you to keep your pelvis anchored, abdminals flat, and will focus on the control of your upper body:

• Single Leg Stretch
• Oblique Lifts
• Double Leg Stretch (Advanced)

Spinal Movement and Control

Spinal exercises can help to both improve and restore mobility to your spine.

• Pelvic Curl
• Spinal Mobility
• Spine Stretch (Advanced)

Side Stability

When balancing on the smaller surface area of your side, your core stabilizer (abdominal) muscles and your hip muscles are forced to work harder.

• Side Leg Lifts
• Side Kick

Scapula Stability and Back Strenthening

Upper back, shoulder, and abdominal muscles are key for proper posture. One of the most effective way to strengthen and stabilize these muscles is to challenge their endurance in less stable positions.

• 4-Point Kneeling Swimming
• Glute Pulses
• Plank Prep
• Back Extension With Arms
• Caterpillar

Pelvic Stability and Hip Endurance

Pelvic stability will result in greater hip joint mobility, greater hip tone, and better-toned thigh muscles.

• Cushion Squeeze
• Clam

Full Body Exercises

Now is the time to integrate all of the Pilates Principles together. After you have mastered all the basics, you are now ready to apply everything that you have learned.

• Teaser Preparation (Advanced)

Incorporating Pilates Into Your Lifestlye

Congratulations! Now that you've mastered the Beginner's Guide to Pilates, you have taken your first big step towards always looking good and feeling good. After incorporating Pilates into your daily regiment, you soon will notice improvements in your flexibility, muscle tone, energy levels, and your overall physical abilities. Combined with proper diet and nutrition, Pilates can be an integral part of a healthy lifestyle.

For assistance with this guide, or for more advanced exercises, visit a reputable Pilates studio in your local region.

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