Pilates mat training is based on the teachings of Joseph Pilates, from Germany, who developed his system of exercise--which he called contrology--in the 1920s. Pilates moves emphasize the muscles of the core--particularly the hips, abdominals and back. A favorite exercise of dancers and gymnasts, a mat Pilates practice can help anyone develop strength and flexibility.
Features
Although multiple interpretations of Pilates exercises exist, the classic series includes moves like the hundred as a warm-up, the roll-up, single leg stretch and criss-cross for the abs, swimming for the back and leg kicks for the hips and thighs. Most Pilates moves are performed from a seated, kneeling or reclined position. As a practitioner advances, more difficult moves that involve balancing on the shoulders or tail bones may be included. Some Pilates classes include props such as a circular ring, resistance bands and weighted balls.
Principles
Joseph Pilates based his exercise system on nine specific principles as outlined in the book, “The Pilates Body” by Brooke Siler. These include: concentration, control, centering, fluidity, precision, breath, imagination, intuition and integration. Pilates is meant to help you connect your mind to your body’s movement, to create a more graceful physique and to help you understand how no movement is done in isolation.
Benefits
Pilates brings about pelvic stability, abdominal control, improved flexibility, strength and joint mobility, according to the American Council on Exercise. Pilates is low impact and thus accessible to most fitness levels. The moves are highly modifiable. Michele Olson, Ph.D., conducted a study published by the IDEA Health and Fitness Association that found all Pilates exercises are more effective in recruiting the muscles of the external obliques--at the outsides of the abdomen--than a traditional gym crunch. Many of the Pilates exercises proved significantly more effective in targeting all of the muscles of the abdomen than traditional abdominal work.
Expert Insight
In the March 2010 issue of the "Journal of Strength and Conditioning Research," researchers from the Department of Health and Exercise Science at Gustavus Adolphus College in Minnesota concluded that a regular Pilates practice consisting of two, 60-minute mat sessions per week for 12 weeks can improve muscular endurance and flexibility. The researchers went on to note that low-impact mat practice is sufficient and no additional props are necessary to reap results.
Considerations
Although Pilates offers multiple benefits, it does not provide much benefit in the way of cardio conditioning and calorie burn. Seek out an experienced instructor when beginning Pilates, because form is imperative to your ability to achieve results. Mastering your Pilates practice takes time. Every exercise is nuanced and requires practice to control it effectively.
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