Take a look around you and chances are someone you know has
tightened, toned and strengthened his or her body by practicing
Pilates. And if you are a practitioner, chances are you're hooked.
So just what is Pilates? Created by Joseph Pilates, his namesake
exercises are based on more than 20 years of self-study and
apprenticeship in yoga, Zen and ancient Greek and Roman physical
regimens. A former boxer, Joseph Pilates created this workout regimen
in the early 1900s, according to the Pilates Method Alliance (PMA--a
nonprofit organization dedicated to the traditional teachings of Joseph
Pilates and which provides education for instructors).
Pilates, the PMA states, are exercises and movements designed to
stretch, strengthen and balance the body. The method focuses on the
concepts of awareness, balance, breath, centering, concentration,
control, flowing movement and precision and the goal of traditional
Pilates is to uniformly develop the body and mind.
Of course today there are various approaches to Pilates. Regardless
of the form you practice, there are ways to improve your performance
and your results, with some tips from the pros.
"Pilates is about deceleration, decompression and opposition. With
every move you are pulling the body apart to find more length," says
Jennifer Gianni, creator of Fusion Pilates. "Why wouldn't anyone not
want to practice Pilates if they are being taught it correctly? It is
an exercise for a healthy body inside and out. Who doesn't want that?
TIPS
Be patient with your breath and your movement.
"Don't rush it. Your breathing is number one," says Gianni, who has
more than 17 years experience working in physical fitness. "Your inhale
should fill up your back/side ribs. You should feel the curves of your
spine lengthen as you inhale. Your exhale should be slow and steady,
not forceful, as if your exhale is trying to run a marathon. Give the
muscles time to marinate."
Gianni suggests breathing in and out through the nose because one is
able to fill the lower lobes of the lungs more fully with this type of
breathing.
Pay attention to your feet.
"Your feet are your foundation," says Gianni. "They affect
everything above. Always practice a parallel foot--first and fifth
metatarsal are on the floor. You have a slight heel swayout. (The big
toes are slightly wider than the heels) and both sides of the heel are
firmly touching the floor."
Continue your cardio workouts
Pilates is not a substitute for cardio, says Tracey Mallett, Master
Pilates Instructor (Rael Isacowitz Body Arts and Science method), host
of Fox Fit TV's The Method Show and creator of 3 in 1 Patented
Pregnancy System, a DVD that combines Pilates, yoga and strength
training for pre- and post-natal moms.
"For the best results, balance your weekly Pilates workout routine
with some kind of activity which elevates the heart rate for at least
20 minutes to burn calories/excess fat," she says. "This will really
help you celebrate the results of all your hard work in Pilates."
Mallett, who teaches a slightly different approach to Pilates with
regard to spine placement during exercise, says to get the most from
Pilates, it should be practiced two to three times a week.
Quality, not quantity
"Focus on quality of the movement--not how many reps you can do,"
says Mallett. "Each rep should count with precise, controlled movements
working on the smaller muscle groups that often get neglected due to
the larger muscles taking over."
Mallett says it's best to slow the exercise down and focus on
activating all the muscle groups, not allowing momentum to take over.
Practice all day long
Sounds a little silly, but what Rose Zahnn, creator of the
PilatesFit DVD and owner of Healthy Habits PilatesFit Studio in
Sacramento, California, means is you can use what you have learned in
Pilates throughout the day by paying attention to good posture,
abdominal muscle control and breathing during your daily activities.
Pass on pain
If you feel excessive neck, hip and back pain or tension, it's time
to explore a different Pilates method, suggests Trent McEntire,
producer of three Pilates videos and creator of the McEntire Workout
Method.
Look at you
Joan Breibart, Pilates instructor and president of the PhysicalMind
Institute, formerly the Institute for the Pilates Method, says it's
best to always practice Pilates in front of a mirror to ensure you are
doing moves properly.
BENEFITS OF PILATES:
* Increased lung capacity and circulation through deep, healthy breathing.
* Strength and flexibility, particularly of the abdomen and back muscles, coordination--both muscular and mental.
* Posture, balance and core strength.
* Bone density and joint health improve, and many experience positive body awareness for the first time.
* Balance and control of the body.
