Pilates 101
Pilates was developed by Joseph Pilates in the 1920s and consists of over 500 specific functional movement exercises that are inspired by yoga, ballet, and calisthenics. The practice itself is not new, but it is becoming more popular in today's world. A Pilates practice can be aerobic and non-aerobic; however, it should never be absolutely exhausting. It is important to note that Pilates is not a heavy cardiovascular workout and should not replace any cardio within a well-rounded exercise routine. It includes a variety of slow sustained exercises which are made to utilize abdominal control and proper breath are performed in a sequence to have a flow, exercises right after one another. The repetitions are also low, about five to ten, over a 45-90 min class or practice.
Pilates can be done on a mat on the floor like yoga. This allows gravity and your own body weight to provide resistance and connect to deeper supporting muscles to improve posture, balance, and coordination. People start taking Pilates classes for many reasons. Brenda, a current Club Pilates receptionist and a member said that she started to take Pilates as a way to gain strength and keep her muscles moving while she is getting older. This type of workout can also be done on different pieces of equipment that have spring-loaded resistance like the Reformer, Wunda Chair, and Cadillac. Other tools that can be used include a Spine Corrector, a Ladder Barrel, a Pilates circle, a BOSU ball, a small ball, theroband, weights, and a Springboard wall.
Pilates has a special emphasis on the core muscles, also known as the powerhouse, and focuses on muscle tone rather than muscle size. The core muscles include the abdominals, sides, back, and hips of the body. Within Pilates, it is believed that strengthening is not bulk, but instead, strength comes within a mindful focus, regulating the breath, and an internal resistance within the body. Pilates has benefits that include balance improvements, core strength, flexibility, and mental health. Brenda, who has been taking Pilates for about a year, says that she originally started because she was feeling sluggish sitting at a desk all day, and now she feels like she has a lot more energy! It requires you to hold your torso while your limbs are moving in different directions to lengthen instead of bunching them up. The use of your breath is there as a focus to reduce stress, release endorphins, and promote a positive feeling within your body (Fletcher). Pilates takes a lot of precision and control with a strong emphasis on the technique of the movement rather than extensive repetitions of the movement.
This workout can be for anyone! Led by a knowledgeable instructor who understands the use of isolating and relaxing muscle groups while strengthening them with control and breath, progressing in Pilates movements can reshape your body! Dr. Melinda Ratini believes that Pilates is for you if you enjoy strengthening your abdomen, your pelvis, and maintaining good posture. She believes that there is a great mind-to-body connection that Pilates brings. Along with that, it is great for strengthening and toning muscles while also increasing flexibility within the precise movement technique. She believes that it is good for all individual’s needs like heath disease, high blood pressure, diabetes, arthritis, knee injuries, and low back pain individuals. Overall, Pilates can be done by anyone and can be adapted for each individual’s needs, but should be led by a trained instructor.
Never taken Pilates before? Don’t know where to begin?
Try these 7 core exercises to start your Pilates path!
1. The 100s
Begin with both legs to your chest, laying on your back, curly your head and chest off the floor into a tight ball
Being your legs to a tabletop position with knees directly over hips, shins parallel to the floor, curly on behind your thighs to get the core engaged
Float arms by hips and pulse them up/down while breathing in for 5 pumps and out for 5 pumps
Repeat 10 times
2. Rolling Like a Ball
Come to a seated position knees bent, feet pointed, toes lightly on the floor
Hold the back of the thighs with each hand and find the balance point where the toes can lift slightly off the ground
Keeping the knees shoulder distance apart, roll back to your shoulders, then back to your balance point, rocking back and forth/down and up
Repeat 5 times
3. Singl-Leg Circle
Lay down on the mat, arms long by your side, knees bent so feet are flat on the floor, arms long by your side
Bring 1 leg straight up into the air
Cross the leg across your chest, circle it down/around, and back to the starting spot keeping the abdominals engaged and hips still
Reverse the circle reach time
Repeat 5 times in each direction
4. Single Leg Teaser
Lay down on the mat, arms long by your side, knees bent so feet are flat on the floor, arms long by your side
Extend 1 leg out keeping the knees together
Bring arms up as you lift your upper body off the mat to reach toward your extended legs toes
Roll down to your shoulders and back up
Repeat this 5 times
5. Criss-cross
Lay on your back, pull knees to chest, hands behind your head
Extend your right leg long in front of you, twist upper body left elbow to the bent knee
Rotate the other side and extend the other leg
Repeat each rotation 5 times
6. Saw
Sit with your legs extended and as wide as your yoga mat
Arms straight out like a T
Rotate your upper body to the left and reach your right pinky finger to your right pinky toe
Pulse 3 times here in this reach twist
Repeat 4 more times on each side
7. Mermaid
Rest your right hip down in a seated position with your legs bent to the side
Modify by sitting in a crisscross
Place the closest hand around your ankles and the other arm will go straight into the air
Arch and reach other to the side towards your ankles
Come back to the center position before repeating
Repeat 5 times in each direction
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