Pilates is an overused word in the fitness industry. Many people use it to describe basic core or floor-work exercises. While some of the exercises in the Pilates mat series resemble traditional calisthenics or abdominal workouts, true Pilates adheres to a distinct set of principles. Whether performing exercises from the original series or performing Pilates-evolved exercises, the method of execution distinguishes Pilates mat from other exercise forms.
History
Joseph Pilates was a sickly child, and he created his mat method as a means of overcoming his many physical limitations. His program helped transform his muscles, alignment and coordination and turned him into a highly athletic individual. He decided to call his method "Contrology," indicating the controlled manner in which the exercises should be executed. This is a key feature of all Pilates exercise.
Principles
Pilates principles include control, fluid movement, breathing, concentration, stability and postural alignment. Joseph Pilates was also ahead of his time in his teachings about the "powerhouse," which we now call "core muscles." He believed that every exercise required core engagement, which is activated by proper breathing. Pilates instructors advise students to exhale during the flexing movements phase of the exercise. Exhalation causes the deep core muscles to press against the diaphragm to expel the air, causing a deeper core contraction.
Benefits
The Pilates mat exercises enhance postural alignment, coordination, strength and flexibility. The technique uses a systematic approach, which sequences exercises according to their direction of movement. Extension movements, for example, may follow spinal extension, thereby creating muscle balance as well as balanced postural alignment.
Misconceptions
Pilates is not yoga, and the phrase "Pilates pose" is a misnomer. Flexibility in a Pilates class is dynamic, which means that it is acquired through movement. Stretches or positions are never held in a Pilates class.
Identification
Pilates mat exercises are performed in a seated, supine, prone or side-lying position. In addition to spinal flexion and extension, Pilates mat exercise incorporates side bending, torso rotation abduction, which is moving the limb away from the body's center, and adduction, which is moving the limb toward the center.
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