The Pilates system of physical conditioning is a total-body approach to fitness. Joseph Pilates believed in whole-body fitness, stating in his 1945 book, "Return to Life Through Contrology," that "the attainment and maintenance of a uniformly developed body" was paramount. His original system devoted dozens of exercises to strengthening the abdomen, back and gluteus but also included exercises for arms and legs. Pilates leg exercises help bring flexibility and stability to the lower body.
Background
Although Pilates invented several pieces of specialized equipment to train people with his method, he insisted the equipment wasn't required. In fact, he promoted regular practice of his exercises using nothing more than a mat. This mat work forms the basis of the 34 exercises dubbed Contrology by Pilates. The specialized pieces of equipment, called the Reformer, the Wunda Chair and the Trapeze table, expand upon the Pilates repertoire. Constructed with springs that provide variable resistance, these pieces resemble some of the cable weight machines commonly seen in gyms. Both equipment workouts and Pilates mat work include leg exercises.
Anatomical Facts
The legs contain many of the longest and strongest muscles and bones in the body. The thigh bone, called the femur, is the heaviest bone in the body, attaching to the pelvis at the hip socket. Pilates exercises call for leg movements to be stabilized by the deep core muscles that support the pelvis and the spine, bringing another layer of benefit to the lower body work. Calves, a secondary muscle group in a Pilates workout, receive the benefits of stretching and flexion in the core exercises, such as the Push-Up and Leg-Pull exercises.
Exercise Examples
The Pilates Side Thigh Series, as demonstrated in the book "The Pilates Body" by author and master teacher Brooke Siler, features several variations on side-lying leg work. When doing this sequence, lie on your mat on your side with your hips stacked vertically and your head either lying flat on your arm or propped up in one hand. Your top leg performs large circles to the front and back, swings forward and back, raises and lowers, and bends and stretches, all without any rocking in your body or shifting of body weight. Hamstrings get extra attention in the One Leg Kick, performed as you lie on your stomach while propped up on your elbows. Bring your foot up in short beats toward your buttocks, alternating right and left sides.
Practice Tips
Pilates put forth his belief about the right way to approach his exercises early on in his work. Today, several principles of Pilates form the basis of reputable instruction. Centering, control, breath, precision, balance and concentration are key concepts you should apply to Pilates exercises, according to the international Pilates Method Alliance.
Considerations
Since the language of Pilates stands out as different from many standard forms of training, and success with the exercises often depends on understanding the intended form, new participants benefit from instruction by a professional. Without the right cues and modifications from an experienced teacher, Pilates exercises for legs can seem like no work at all, or conversely, may be too difficult. Participants should also keep in mind that Pilates was developed as a method for integrating body, mind and spirit, making leg exercises just one part of the whole body of work, not really intended for isolation.
References
- "Return to Life Through Contrology"; Joseph H. Pilates and William J Miller; 1945
- "The Pilates Body"; Brooke Siler; 2000
- "Pilates Comprehensive Workbook"; Virginia Nicholas, 2007
- Pilates Method Alliance: Position Statement on Pilates
- "Anatomy of Pilates"; PhysicalMind Institute; 2005
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