Would you like to improve and develop more body strength, flexibility and awareness? Pilates exercises are controlled movements along with breathing techniques that are designed to strengthen the body while improving postural alignment.
If you would like to learn more about Pilates, recovering from an injury or you would like to improve your posture you have come to the right place.
In this article, I will tell you all there is to know about this rejuvenating exercise. We will be looking at a bit of history, the benefits of Pilates and a few handy tips to learn Pilates.
The History of Pilates?
The history of this mind body exercise is quite fascinating. Pilates was developed in the early 20th century during WWI by Joseph Pilates. He was a German physical trainer, his father was a gymnast and his mother a Naturopath.
He believed that physical and mental strength were connected. During World War I, Pilates developed a system of exercises called “Contrology”. He was sure that these exercises were to strengthen the body and mind. He was detained during World War I where he instructed his fellow comrades. It took him four years to develop this amazing exercise.
Why did he call it Contrology? Because these exercises are the art of controlled movements. Although Pilates is not a cardio type exercise it should still feel and look like a workout when done correctly.
He improved the controlled movements by combining them with a variety of equipment, including the:
- Reformer
- Cadillac
- Wunda Chair
- High Electric Chair
- Spine Corrector
- Ladder Barrel
- Pedi-Pole
It is said that these were designed to advance the strengthening and stretching process.
Not to worry, you can do Pilates with or without equipment.
Today, millions of people are still practicing Pilates regularly.
Incredible Pilates Benefits
Pilates is a versatile exercise that you can do at the gym or studio or in the comfort of your own home. A session can last you 45-60 minutes and believe me that is more than enough time to get a proper full-body workout with Pilates.
It’s an excellent exercise not only because it’s versatile but has an abundance of positive physical, mental and emotional benefits.
An interesting study concluded that individuals who practice Pilates regularly helps improves symptoms like depression, anxiety and fatigue. They also experience an increase in energy levels.
Here are more amazing health benefits Pilates has in store:
- It’s a low impact exercise which means it’s easy on the joints
- Pilates strengthens and stabilises your core body which is the foundation of moving efficiently
- Strengthens core muscles - now you can get those flat abs and sculpted waistline you’ve always wanted.
- Improves alignment and posture
- It can help you to move better on a day-to-day basis while you complete your daily task list
- Improve balance and stability
- Increases abdominal and upper-body muscular endurance
- Boosts hamstring flexibility
- Burn calories - you will not burn as much calories as you will with high-intensity workouts, but the movements will get your heart pumping which means calorie burn!
- Eases muscle tension, joint stiffness and back pain
- It is also known for helping to prevent injuries
- Many even turn to Pilates when recovering from specific injuries
- Improve mental endurance
Positive feedback from those practicing Pilates suggests that you will age more gracefully and help you to keep moving.
Because this form of exercise is so flexible, you can adjust and modify it to complement your abilities. You can add light dumbells, deepen stretches by using a towel or add a ball to your routine to intensify certain movements.
Did you know that individuals who practiced Pilates three times per week for one hour had improved scores on a functional movement screen?
Is there a difference between Pilates and yoga?
Yoga and Pilates are both types of exercise that focus on flexibility, strength, and endurance. They have many similarities but also some key differences.
Would you like to learn more about these differences? Head on over to one of our other articles in this series and explore why they are different.
Quick Tips On How To Learn Pilates
You will be happy to learn that Pilates is fairly easy to learn and is suited for beginners and people of all age groups. It is recommended that you learn how to do Pilates from a certified instructor to learn the right form of the movements and to prevent injuries. You can do this either by doing a one-on-one class or in a group.
If you would like to try it out the first time around in the comfort of your own home, you can do that too. There are thousands of virtual class opportunities available for you to try out.
Beginner classes will usually feature the same group of exercises. As you advance and get more familiar with the movements, you will be able to build on them in order to keep on challenging your muscles.
Here are the some of the basic movements:
The Hundred: This classical mat exercise is designed to get your blood pumping and to warm you up. It is a breathing exercise that also works on core strength and stability. Lie on your mat, bend your knees into your chest and lift your head and shoulders off the mat. Extend your legs and arms out while remaining in the position. Pump your arms vigorously up and down, inhale for 5 counts and exhale for 5 counts. Repeat this cycle for 10 times. Beginners can keep their knees bent.
The Roll-Up: One Pilates roll-up is equal to six regular sit-ups. Lie on your back with your legs together and point your feet softly. Bring your arms overhead with your palms facing each other. Inhale, bring your arms forward, lift your head and chest as you look at your toes and round your back. Then, exhale and while continuing to roll up. Once your shoulders are aligned with your hips take a pause while inhaling and stretch your spine forward. Reach your arms forward as much as you can while forming a c-curve with your spine. Lastly, start exhaling and roll down slowly with control.
Leg Circles: A great move for challenging your core strength and pelvic stability. Lie on your back, put your arms in a T-position and press your arms slightly on the mat. One leg is lying down on the mat and the other straight facing the ceiling. Once you inhale bring your leg across the mid-line of your body and circle down. You need to maintain pelvic stability with this movement. Exhale and repeat the circle. Do this for 5 reps and remember to switch legs!
Rolling Like a Ball: A playful yet effective movement that will massage your spine and back muscles while working your core. Bring your body into a c-curve. Activate your biceps and position your hands underneath your knees on your hamstrings. Bring your legs toward your chest. Basically, it's making yourself into a ball whilst rocking back and forth. Inhale when you roll back and exhale when your roll forward. With this movement, it's important to remain your c-curve.
Criss-Cross: If you want to build amazing core strength this movement is for you. While lying down your mat bring your knees to your chest so they are parallel with the floor. Put your hands behind your head and keep your elbows wide take an inhale. On the exhale reach your left leg out long and rotate your torso to the right knee and switch legs.
These movements are not all there is to Pilates. There are 34 original moves that was developed and most instructor use these moves as a base to build on their practice and help others to achieve the transformation they desire.
Now that you have a better idea about what Pilates entails it’s time to get moving. Here are some handy beginner tips to get you started:
- Find a certified Pilates instructor
- Be patient with yourself
- Embrace a positive mindset
- Wear comfortable and breathable clothes as you will be moving around a lot
- Listen to your body and don’t push yourself too hard
- Practice regularly
- Don’t rush
- Breath properly and pay attention to the breathing techniques
- Stay hydrated
- Focus on the movements and disconnect from your phone and the outside world
- Lose your shoes and practice barefoot or with socks
- Keep movements slow and precise
- Prepare and cool down your muscles which means stretching your muscles before and after each exercise.
If your workout routine seems a little stale lately why not try a Pilates class? Sculpt your body from head to toe with this fantastic exercise.
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