Pilates instruction is available in many forms. You can do mat classes at a gym or at home with a DVD, or take private instruction at a Pilates studio on equipment such as the Reformer. Whether you do a series of exercises on the mat or on the Reformer, you will enjoy the benefits of strength, flexibility and body awareness. As Joseph Pilates wrote in "Return to Life," "Physical Fitness is the first requisite of happiness."
Pilates on the Reformer
Joseph Pilates developed the Reformer, originally the "bednasium," while interned in a World War I prison camp. He built it from a metal bed frame, pulleys, mattress springs and ropes. With this contraption, non-ambulatory soldiers could strengthen and stretch their back, abdominal, buttock and thigh muscles while lying down. The Reformer uses springs to generate gentle resistance and to help you isolate muscles in ways you could not while standing. If you have a back injury, the Reformer can be useful to maintain proper alignment and provide support. The Reformer can also be appealing because of its novelty. While some people enjoy lying on the Reformer carriage that slides back and forth, others find the additional movement confusing while they are learning a new exercise.
Pilates on the Mat
Joseph Pilates' original exercise routine was a series of mat exercises. Classical Pilates mat workouts use only body weight to provide resistance. Modifications to exercises, such as placing your hands under your knees to help with a "roll up"--a Pilates-style sit-up--help beginners avoid injury. Some Pilates variants such as Stott Pilates or Winsor Pilates may use small pieces of equipment such as a Magic Circle, straps or a ball. One advantage of mat workouts is that once you master the precise movements, you can do your workout at home with minimal accessories.
Individual Instruction
Initial Pilates workouts are most effective with a certified instructor. Pilates focuses on engaging the transverse abdominus, the deepest layer of your abdominal muscles. To access these muscles, the Pilates routines require specific and precise movements. It would be difficult to learn to do Pilates effectively without the close attention of an instructor. Many traditional Pilates studios require students to start with private one-on-one lessons, called privates, before entering mat classes. In privates, you can train on the Reformer, Cadillac, Wunda Chair or mat. Consider taking a few privates on the Reformer before you start mat classes or workouts at home. Many advanced Pilates students work on their own, and return to the studio for an occasional private to progress to more advanced exercises.
Group Instruction
Once you have mastered the Pilates basics, mat classes or even reformer classes shared with a second student, called duets, can be less expensive alternatives. Most Pilates classes are mat-based, since classical Reformer workouts are rarely done with more than two students. If you are unfamiliar with Pilates, a mat workout without the close attention of an instructor could be ineffective or dangerous. Many gyms offer Pilates mat classes that blend in exercises from yoga and aerobics. Be wary of Pilates classes taught by instructors without appropriate training. Pilates movements can place your back at risk if you do not properly engage your abdominal muscles or if you move beyond your safe range of motion.
On Your Own
With practice, you can complete the advanced Pilates mat workout at home in forty-five minutes. The only equipment required is a mat. When done properly, the mat series is as effective as the Reformer workout. You could purchase a Reformer for home use; some fold away for easy storage. Keep in mind that some home Reformers do not have the equipment for all the exercises. Some exercises need a box to place on top of the Reformer carriage. Other exercises require you to raise the Reformer on a frame. A Reformer workout at home might not be as complete as a mat workout.
References
- Gaiam Life: Should You Do Pilates on a Mat or on a Reformer?
- "The Pilates Body;" Brooke Siler; 2000
- "Pilates' Return to Life Through Contrology;" Joseph H. Pilates and William Miller; 1998
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