Pilates is a specific form of exercise. Created by Joseph Pilates to assist in rehabilitating soldiers wounded in World War I, the Pilates philosophy is one of mind and body connection. The technique uses gentle, controlled movements to strengthen, tone, stretch and lengthen muscles. While Pilates is a popular form of exercise, proper training on technique is critical to avoid injury and use the exercises properly. Look for Pilates classes offered by certified professionals if you want to take classes. Certified teachers are highly trained and must be in good standing with the Pilates Guild.
Step 1
Focus on your breathing. Pilates exercises focus on using your diaphragmatic breathing to help strengthen your core and relax your muscles. By controlling your breathing, you not only extend the mind and body connection of Pilates, you also activate the deep abdominal muscles that lead to a toned core. Exhale on the effort, pulling your stomach in, and inhale on the release, pushing your diaphragm out.
Step 2
Follow the series. Pilates exercises are designed to follow a specific series of exercises. Each exercise builds on the next, leading to an all-over workout.
Step 3
Start with private instruction. While you can take Pilates classes at the gym, at a Pilates studio or at home using a DVD, the best way to progress quickly and without injury is with a private lesson. If you take a class, make sure the instructor corrects your technique, cues with correct breathing and provides the name of each exercise so that you can learn the exercises properly.
Step 4
Use either a mat or Pilates equipment. Mat classes are more easily available and don't require specialized equipment. However, equipment such as the Reformer and the Cadillac enable you to expand your Pilates practice and enhance your workout to another dimension. If you can't find a studio near your, Reformers are relatively inexpensive, and many are collapsible to store in a closet or under your bed.
Step 5
Wear comfortable clothing. Some advanced Pilates classes can get your heart pumping, but the classes are generally rigorously focused on gentled, controlled movements. Yoga pants and a sweat-wicking top are appropriate for both genders. Check with your gym or studio as some classes require socks, while other teachers prefer that your feet are bare.
Things You'll Need
- Soft mat
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