Joseph Pilates was not a well child. On the contrary.

In his early years, he suffered from rickets, asthma, and rheumatic fever.

But, as with many who are confronted with adversity, he overcame and became much better for it.

He later excelled in physical fitness, including bodybuilding, gymnastics and diving. Moreover, he developed a deep understanding of the human body.

Following the outbreak of World War I, Joseph started to develop a new approach to exercise and body conditioning.

Today, we know it as Pilates.

So why have his methods stood the test of time?

What are the benefits of Pilates? What exercises are involved? What’s the difference between Pilates and Yoga?

Let’s take a closer look.

What is Pilates?

Pilates is a holistic exercise system designed to improve strength, flexibility, and overall fitness.

It accentuates precise movements, controlled breathing, and mindful awareness.

And it aims to create a more balanced body by targeting deep muscles, particularly in the core.

What is Pilates good for?

The techniques involved in Pilates are good for a multitude of purposes. These include:

  • Building core strength
  • Improving flexibility
  • Enhancing muscular endurance
  • Rehabilitating injuries
  • Preventing back pain
  • Promoting relaxation and stress relief

Does it work?

Of course, that depends largely on your commitment to it.

But doing the exercises properly and regularly can have a big impact on your physical and mental wellbeing.

You engage muscles through controlled movement and correct alignment. So, it helps improve posture, muscle tone, and joint mobility.

Doing it consistently can improve your concentration, reduce your stress levels, and increase your body awareness.

Can we pencil you in, yet?

6 Benefits of Pilates

It improves your posture: Pilates exercises target muscles responsible for maintaining proper alignment. So your posture improves and you reduce the risk of musculoskeletal imbalances. Say sayonara to slouching.

It develops your flexibility: Make your daily movements more fluid by regularly performing the range of motion exercises in Pilates.

It increases your core strength: A more stable midriff is the cornerstone of Pilates. If you’re after a strong, stable torso that supports your spine better, this is for you.

It helps you overcome injury: One of the main reasons Joe Pilates established it in the first place was rehabilitation. The exercises can be tailored to target specific muscle groups. Thus, making it great for recovering from injuries and preventing future ones.

It reduces stress: The deep breathing techniques of Pilates promote relaxation. Stress levels slump, wellbeing surges.

It gives you a better understanding of your body: With mindful movements and precise control, you’ll become more aware of imbalances and poor posture. So you’ll be less likely to form bad habits in your everyday activities. Improved coordination and balance… Tick.

What’s the difference between Pilates and Yoga?

From what we’ve talked about so far, you’d be forgiven for thinking Pilates sounds a lot like yoga.

Precise movements. Controlled breathing.

However, they do differ in their objectives and exercise techniques.

Pilates emphasises core strength, muscular endurance, and postural alignment. Much of this is brought about through precise movements and can involve equipment.

In contrast, yoga is more of a cogitative process and comes in many forms. It emphasises flexibility, balance, and spiritual awareness. These being the result of a huge range of poses (asanas), breathwork, and meditation.

What exercises do you do in Pilates?

Here’s a breakdown of 10 popular Pilates exercises along with instructions on how to perform each one.

These will target different muscle groups and movement patterns. Hence you’ll get a full-body workout that strengthens, lengthens, and tones.

Focus on proper form, controlled movement, and mindful breathing for maximum benefit.

Ready?

  • The hundred

    • Lie on your back with legs extended and arms by your sides.
    • Lift your head, neck, and shoulders off the mat. Engage your core.
    • Pump your arms up and down in a controlled manner. Inhale for five counts and exhale for five counts.
    • Continue pumping your arms for a total of 100 counts. Maintain a stable core and steady breathing.

  • Roll up

    • Begin by lying on your back with arms extended overhead and legs straight.
    • Inhale as you lift your arms towards the ceiling. Then exhale as you roll up sequentially through your spine, reaching for your toes.
    • Inhale to pause at the top. Then exhale as you reverse the movement. Articulate your spine back down to the mat with control.

  • Single leg circle

    • Lie on your back with one leg extended towards the ceiling and the other leg extended flat on the mat.
    • Circle the extended leg across your body, down towards the opposite ankle. Then back up to the starting position.
    • Keep your core engaged and your hips stable throughout the movement.
    • Perform several circles in one direction. Then switch to the other leg.

  • Rolling like a ball

    • Sit on the mat with knees bent and feet lifted off the floor. Hold onto the backs of your thighs.
    • Curl your body into a tight ball shape. Round your spine and balance on your tailbone.
    • Inhale as you roll back towards your shoulders. Then exhale to roll back up to the starting position. Maintain balance and control.

  • Single leg stretch

    • Lie on your back with knees bent into your chest and head lifted off the mat.
    • Extend one leg out straight while holding onto the other knee with both hands.
    • Switch legs. Pull the bent knee in towards your chest as you extend the other leg out straight.
    • Keep your core engaged and your back flat on the mat throughout.

  • Spine stretch forward

    • Sit tall with your legs extended in front of you. Flex your feet. Reach your arms forward at shoulder height.
    • Inhale to lengthen your spine. Exhale as you hinge forward at the hips, reaching your fingertips towards your toes.
    • Keep your spine long and your shoulders relaxed as you fold forward. Feel a stretch in the back of your legs and lower back.

  • Saw

    • Sit tall with your legs extended wide. Reach your arms out to the sides at shoulder height.
    • Twist your torso to one side. Reach one hand towards the opposite foot while keeping your hips grounded.
    • Inhale as you lengthen through your spine. Exhale to deepen the twist. Feeling a stretch along the sides of your waist.
    • Return to the centre and repeat on the other side.

  • Swan dive

    • Lie on your stomach with palms pressing into the mat by your shoulders. Extended your legs behind you.
    • Inhale to lift your chest, head, and arms off the mat. Keep looking forward and keep your shoulders relaxed.
    • Exhale as you lower back down with control. Maintain length through your spine and engage your back muscles.

  • Teaser (you may have seen a photo of Joseph Pilates doing this one)

    • Start by lying on your back with your arms extended overhead and your legs lifted towards the ceiling.
    • Inhale as you roll your spine up off the mat. Reach your arms towards your toes as you balance on your tailbone.
    • Exhale as you lower back down with control. Articulate your spine one vertebra at a time (Now that’s control!).

  • The Seal

    • Lean slightly backwards, balancing on your tailbone. Hold onto your ankles.
    • Clap your feet together three times in front of you. Then roll back and clap your feet three times behind your head. Repeat the process.
    • Keep your core engaged throughout.

Pilates and back pain

Pilates can alleviate and prevent back pain by reducing tension and tightness in the area.

It strengthens your core.

And a natural byproduct of a strong midsection is reduced strain on your back muscles and spine.

Furthermore, it improves your flexibility and promotes proper alignment.

Which, again, can lead to long-term relief from chronic back pain.

Can you do pilates when pregnant?

In a nutshell, yes.

Although you may need to modify your routine slightly as your body changes.

Prenatal Pilates focuses on gentle, low-impact exercises. These can strengthen your pelvic floor, improve your posture, and alleviate some of the common discomforts of pregnancy.

Having said that, everyone is different.

So we would always recommend that you consult your doctor before starting any exercise programme during pregnancy.

Pilates classes at Kidsgrove Sports Centre

Want to try a Pilates Class at Kidsgrove Sports Centre?

We have 2 sessions available:

  • Friday at 10:00am
  • Friday at 6:30pm

Please check our classes timetable to be sure of times and availability.

It’s YOUR Sports Centre. Come and #bepartofit