Pilates is a form of movement that focuses on strengthening the body's core, which includes the muscles of the abdominals, gluteus maximus and shoulder girdle. Practicing Pilates will give you core strength and improve the movement of your spine, reduce back pain and increase flexibility. The best Pilates workouts include exercises for mobility, stability, spine flexion and extension, balance and strength.
Mat Pilates
Mat Pilates workouts are highly effective and challenge you to move your body weight against gravity with virtually no assistance from props or equipment. A typical mat workout will start with warm-up exercises to prepare the body. The movements then flow through exercises that are performed while lying on the back, on the stomach and in seated positions to challenge the core. During a mat workout session, exercises are easier in the beginning and then build into more difficult variations, often adding several layers of movement to increase coordination as well as build core strength. Mat Pilates is most effective for abdominal work with only minimal focus on strengthening the limbs. Find a Pilates mat class or workout DVD that emphasizes control and precision for the best results.
Reformer Work
A Pilates reformer exercise machine adds both assistance and resistance to exercises as well as increases the strength challenge for arms and legs. The reformer uses a spring resistance system along with other props in order to assist you in performing challenging exercises that can be extremely difficult on the mat. As you build strength, the reformer can be adjusted to give you less assistance and more resistance so that you continue to progress in building core strength and control. Additionally, using straps and other equipment on the reformer mimics more traditional strength training with the added benefits of a higher calorie burn during your workout. Reformer work is traditionally done individually under the guidance of a certified instructor, but is sometimes also offered in small group settings. Look for an instructor that provides hands-on corrections, personal feedback and a program to fit your fitness goals.
Standing Pilates
Standing Pilates is a newer form of Pilates and is a highly effective exercise for increasing the strength of the lower body and core musculature. The standing Pilates format fuses leg and glute strengthening moves such as squats, lunges and plies with core engagement, spine awareness and balance. By putting Pilates principles to work in a vertical setting, the benefits become more functional, leading to better posture and strength in your daily movements. This is the highest calorie-burning method of all the Pilates workouts because you are weight-bearing and more mobile throughout the workout. This is the best pilates workout for you if weight loss or weight maintenance is your goal. Look for a standing Pilates class, DVD or a Pilates personal trainer who focuses on control and spinal alignment throughout the standing work.
References
- "Stott Pilates Essential Matwork Manual"; Merrithew Corporation; 2002
- "Musculoskeletal Anatomy and Human Movement"; Lawrence A. Golding, PhD and Scott M. Golding, MS; 2003
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