The Pilates method of exercise was developed in Germany the 1920s by a man named Joseph Pilates. Although Pilates developed his technique as a means of overcoming his own physical limitations, when he came to New York during the 1940s, professional dancers, athletes and gymnasts became devoted to his method. As such, while some of the exercises are basic, many are challenging, and require an extraordinary amount of core strength, balance and flexibility. Pilates exercises are either performed on the mat or on the equipment. In most cases, performing them on the mat is actually more challenging than the machines, which often assist the movement. Repetitions should be minimal--usually no more than six for each exercise.
Energy Costs of Advanced Pilates Workouts
While most Pilates exercise sessions would not be considered aerobic exercise, the American Council on Exercise was interested in the energy requirements of a 50-minute advanced Pilates routine. They funded a study, which was performed in 2006 at the University of Wisconsin, La Crosse. The researchers found that the 50-minute advanced routine, which included exercises such as the teaser, the side bend and the jackknife elicited an average aerobic response of 60 percent of the maximum heart rate. While this is not intense aerobic exercise, the fact that advanced Pilates routines require you to move fluidly from one exercise to the next implies continuous rhythmic movement, which is enough for minimal cardiovascular benefits.
Prerequisites for Advanced Pilates Exercise
Although some people can easily fake the advanced Pilates exercises, if you use the wrong muscle groups, the benefits will be limited. In order to make the most out of the advanced Pilates exercises, you should be able to imprint, or flatten, your spine when performing supine exercises with the legs in the air. You should be able to perform the hundred with your legs elevated at a 45-degree angle, and you should not feel any neck strain during the exercise. In order to properly perform exercises such as the teaser, you must first be able to perform the roll-up as fluidly as possible.
The Teaser
Lie on your back with your legs straight, and your arms over your head. Inhale to prepare. As you exhale, engage your core, swing your arms forward, and simultaneously lift your upper and lower torso from the floor. You will be balancing on your tailbone. Your legs will be straight, and your body will be in a "V" position. Inhale and pause. Exhale and return to the floor.
The Side Bend
Lie on your right side, and cross your left leg in front of your right. Your head, shoulders, hip and feet should be on one straight line, and your right arm should be straight, with the palm of your hand on the floor. Inhale to prepare. As you exhale, push your left hip toward the ceiling, which will lift the right hip from the floor. Raise your left arm over head. Perform three times, and then switch sides.
Swimming
Lie on your stomach with your legs straight and your arms above your head. Simultaneously lift your upper and lower body from the floor. While your legs perform a flutter kick, pump your straight arms, with the palms facing downwards. Perform 16 flutters, and then return to the starting position.
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