Pilates is based on a series of movements and positions, introduced by Joseph Pilates some 80 years ago. Borrowing from dance, gymnastics and Yoga, Pilates 'Develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit', in the words of Mr Pilates himself.
He developed over 500 exercises which became the Pilates method and which can be carried out with nothing more than an exercise mat. This is a form of exercise which is truly holistic in nature, involving mind body and, as Joseph said, spirit.
The exercises are divided into basic, intermediate and advanced, becoming increasingly complex and challenging as they progress. The aim is not to over stretch yourself, but to gradually and slowly build core strength.
One of the basic tenets of the theory behind the development of Pilates, is that the natural, unrestricted movement we take for granted as children, is gradually eroded by the need to adopt unnatural postures, such as sitting at a desk or in a car for hours on end or carrying out repetitive tasks that place unnatural strains on particular parts of the body. Our posture becomes misaligned during this process as the muscles compensate. Pilates movements aim to realign the muscles and restore balance to mind and body.
Another basic principle is that core strength is at the heart of physical wellbeing. Joseph Pilates referred to the core muscles as the 'powerhouse' of the body, which propels energy to the arms and legs. The core muscles extend through the torso from the pelvis to the shoulders and support the internal organs and the spine.
The eight principles of Pilates are relaxation, concentration, alignment, breathing, centring, co-ordination, fluid movement and stamina.
Relaxation is required to free the mind from daily concerns and allow for complete focus on the exercise or movement.
Concentration is vital since it is the quality and control of each movement that takes precedence over the number of repetitions or how far hard you push yourself.
Alignment refers to the constant awareness of how each muscle in the body should be brought into play and position during the movement.
Breathing should be deeply into the lungs, achieving full volume to provide maximum oxygen passage to the muscles. It can be tempting to hold your breath during an exercise but it is important to inhale at the start and exhale at the peak of effort.
Centring
This refers to the focus on the core muscles and ensuring that the naval is pulled in towards the spine with the pelvis tilted upwards which ensures the protection of the spine and engagement of the correct muscles.
Fluid Movement
Moving without strain and gaining strength from the inner core.
Stamina
The emphasis is on slowly building stamina through increasingly complex and challenging movements.
Co-ordination
Bringing together the mind and body through the co-ordination of all of the above.
The potential benefits of Pilates are far reaching and include improved:
- posture
- respiration
- circulation
- muscle tone
- immune system
- lymphatic system
- bone density
as well as reduced back pain and injury.
Pilates can be practised anywhere and at little cost and doesn't require any level of fitness to begin so there's no excuse not to give it a go with nothing to lose and so much to gain.
He developed over 500 exercises which became the Pilates method and which can be carried out with nothing more than an exercise mat. This is a form of exercise which is truly holistic in nature, involving mind body and, as Joseph said, spirit.
The exercises are divided into basic, intermediate and advanced, becoming increasingly complex and challenging as they progress. The aim is not to over stretch yourself, but to gradually and slowly build core strength.
One of the basic tenets of the theory behind the development of Pilates, is that the natural, unrestricted movement we take for granted as children, is gradually eroded by the need to adopt unnatural postures, such as sitting at a desk or in a car for hours on end or carrying out repetitive tasks that place unnatural strains on particular parts of the body. Our posture becomes misaligned during this process as the muscles compensate. Pilates movements aim to realign the muscles and restore balance to mind and body.
Another basic principle is that core strength is at the heart of physical wellbeing. Joseph Pilates referred to the core muscles as the 'powerhouse' of the body, which propels energy to the arms and legs. The core muscles extend through the torso from the pelvis to the shoulders and support the internal organs and the spine.
The eight principles of Pilates are relaxation, concentration, alignment, breathing, centring, co-ordination, fluid movement and stamina.
Relaxation is required to free the mind from daily concerns and allow for complete focus on the exercise or movement.
Concentration is vital since it is the quality and control of each movement that takes precedence over the number of repetitions or how far hard you push yourself.
Alignment refers to the constant awareness of how each muscle in the body should be brought into play and position during the movement.
Breathing should be deeply into the lungs, achieving full volume to provide maximum oxygen passage to the muscles. It can be tempting to hold your breath during an exercise but it is important to inhale at the start and exhale at the peak of effort.
Centring
This refers to the focus on the core muscles and ensuring that the naval is pulled in towards the spine with the pelvis tilted upwards which ensures the protection of the spine and engagement of the correct muscles.
Fluid Movement
Moving without strain and gaining strength from the inner core.
Stamina
The emphasis is on slowly building stamina through increasingly complex and challenging movements.
Co-ordination
Bringing together the mind and body through the co-ordination of all of the above.
The potential benefits of Pilates are far reaching and include improved:
- posture
- respiration
- circulation
- muscle tone
- immune system
- lymphatic system
- bone density
as well as reduced back pain and injury.
Pilates can be practised anywhere and at little cost and doesn't require any level of fitness to begin so there's no excuse not to give it a go with nothing to lose and so much to gain.