Whether you want to get in shape, recover from an injury or maintain your current fitness level, Pilates is a great way to get your body moving. Popularized primarily by celebrities and influencers, Pilates may have a reputation for promoting long, toned physiques, but it’s suitable for everyone at different fitness levels.
Pilates is uniquely designed to accommodate any skill level, health need, or concern. Of course, you can try it out at a studio or fitness center, but if you want to try it out from the comfort of your own home before joining him for a class IRL, there are plenty of online and virtual options. But no matter where you practice Pilates, the good news is that you can do it with just a Pilates mat.
“The benefit of Pilates is that it teaches functional movement by teaching students all the movement patterns they experience in daily life, all aspects of flexion and extension and rotation of the spine,” says Sage Studio Owner , says Jessica Marshall. Pilates/STOTT Pilates certified instructor.
Intrigued? Here’s everything you need to know before you hit the mat or your local Pilates studio.
What exactly is Pilates?
Pilates is a form of exercise that focuses on stability, mobility, and strength throughout the body through proper breathing and core engagement. The low-impact exercises are effective at strengthening your muscles while improving posture and core strength, and most workouts last from 45 minutes to an hour.
Created by physical trainer Joseph Pilates in 1920, this method aims to create an exercise method that allows you to move your body easily, gracefully, and fluidly while remaining strong, flexible, and centered. did.
For most people, Pilates is perfect for increasing balance, strengthening the whole body, improving the mind-body connection and postural imbalances, and teaching proper core and pelvic floor function. Pilates is also great for pre- and post-natal women, athletes looking to improve their performance, and active older adults who need balance and posture support.
“It may sound cliché, but Pilates really is beneficial for everyone,” says Marshall. “I teach one-on-one or semi-private sessions, which allows me to tailor each session to my client’s overall goals and needs that day, but group classes are great for those who don’t have specific goals. , is an ideal and more accessible option for those who present barriers to participation, such as injuries that require special attention.
How Pilates works
Pilates is an aerobic or non-aerobic exercise that requires concentration, precision, rhythm, and proper breathing. They are often divided into specific classes with a wide range of exercises.
Pilates principles
When Joseph Pilates developed Pilates, he did not design or create its principles. Instead, over time, instructors began condensing his practice into his six easy-to-teach and implement ideas, making his methods more accessible to future students. I did. Because of this, while there is not necessarily agreement among the Pilates community on the number, specific concepts, or order of principles, you will likely find some version of these principles in any class or program you take.
- Breathing: Joseph Pilates believed that breathing techniques are the most important part of exercise and that everyone should learn how to breathe correctly.
- centering: Core strength is one of the essential elements of Pilates and is primarily used to bring awareness to the center of your body, the area between your lower ribs and pubic bone. This area is central to all Pilates exercises.
- concentration: Similar to practicing mindfulness, focusing in Pilates allows you to be aware of your movements and to be fully present. By paying maximum attention to each exercise, you can achieve optimal results.
- Control: Maintaining full muscle control and concentration allows you to direct every movement and breath with proper form. Proper control will give you better results and reduce the risk of injury.
- accuracy: Moving with precision and awareness, as well as control, ensures that each exercise is completed with proper alignment and core engagement.
- flow: The practice of Pilates is not meant to be rigid, but rather fluid and precise. The idea is that each part of the body moves with her one fluid movement.
pilates exercises
“Pilates has over 500 exercises, not counting variations and modifications,” says Tiffany Lauren Mason, founder of Harlem Pilates. “Pilates has different levels and different equipment, such as reformers, chairs, towers, and mats. Each piece of equipment serves a specific purpose in the Pilates practice.”
These exercises range from traditional planks and side kicks to more advanced movements such as the shoulder bridge, which combines a kick and corkscrew. Each exercise includes movement that comes from your core, and he fluidly moves your body in one movement while practicing controlled breathing.
Types of Pilates classes
Whether you’re a beginner or advanced, there’s a Pilates class to suit you. As with all Pilates exercises, there are countless classes offered and designed for specific skill levels and goals. There are following types of classes:
- classic pilates: This is usually a combination of mat and machine work, moving your body through all sorts of movements like deep squats, breathing exercises, and planks.
- contemporary pilates: This combines classic Pilates with new exercises and variations, often involving weights, bands, and even a foam roller. These classes often vary based on the instructor’s own training and preferences.
- reformer pilates: This incorporates the use of reformer machines, which are known to be more intense and advanced compared to classic Pilates. This includes the use of platforms, sliding carriages, ropes, and pulleys on the machine to allow deeper, more resistance-controlled movements.
