You can find many variations of the Pilates mat workout. Available on DVD, at the gym and in private lessons at dedicated Pilates studios, the mat workout can be accessible and convenient. Some of the common markers of the Pilates mat series include: focus on the core, or powerhouse, muscles; exercises in a lying position; and fewer repetitions. Among mat workouts, Authentic Pilates, Stott Pilates and hybrid Pilates are three of the most common variants.
Authentic Pilates
Joseph Pilates developed his mat exercises before he created the well-known Reformer workout. He was exacting in his teaching, and instructors in the authentic Pilates line tout their degrees of separation to Joseph Pilates. Authentic Pilates mat workouts use a specific set of exercises in a particular order. Each muscle plays a role, and even transitions between exercises are part of the workout. Authentic Pilates emphasizes precision. Instructors work closely with students to teach them to isolate their deep lower abdominal muscles, a movement that can be tricky to master without live instruction. Joseph Pilates used few accessories in the mat series, designing this workout for independent use once the form is mastered. According to an ACE Fitness trial, the advanced Pilates series raised test subjects' heart rates sufficiently to qualify as a cardiovascular workout.
Stott Pilates
Moira and Lindsay G. Merrithew, Stott Pilates founders, recognized that authentic Pilates required practitioners to adjust to the equipment. Together with the advice of physical therapists and sports medicine professionals, they developed Pilates equipment and exercises that could be modified to match the practitioner's body-type and fitness level. Authentic Pilates mat exercises call for a flat back alignment. Stott Pilates promotes natural spinal curvature. In a Stott mat workout, you may use pads, balls, rings or straps to support injuries or to increase resistance. Stott is a brand name, and instructors usually teach out of a Stott Pilates studio. Mat workouts can be taught one-on-one or in a class format. The exercises and their order may vary from session to session.
Hybrid Pilates
The term "Pilates" is not copyright protected, and there are no restrictions against calling any mat class a Pilates workout. Some of the confusion between yoga and Pilates occurs when exercises are taught without proper training. Pilates mat exercises are not effective if you do not deeply contract your lower abdominals. It can be difficult to remember to relax your chest and shoulders while focusing on your hamstrings and gluteal muscles. Some instructors may demonstrate the movements of an exercise, but use the wrong muscles. Although the exercise may look the same, it may be less effective or even risky. Learning the proper way to do the mat exercises is so important that many Pilates studios require students to take private lessons before they enroll in a group mat class.
References
- "The Pilates Body"; Brooke Siler; 2000
- Stott Pilates: About the Stott Pilates Method
- "The Complete Idiot's Guide to Pilates Method": Karen Karter, 2001
- Ace FitnessMatters: Can Pilates Do It All?; November 2005
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