Pilates is an exercise system that improves posture while enhancing core and overall muscle strength, flexibility and coordination. The Pilates exercises are performed on Pilates equipment or a mat. Many of these exercises are subtle, and not easily understood by beginners. The numerous Pilates machines and smaller props help the novice student clarify the movement patterns and work the appropriate muscle groups.
Function
Joseph Pilates, who developed his technique in Germany in the early 20th century, referred to the "powerhouse," which encompassed the deep abdominal muscles, the back and the gluteal muscles. Most instructors now call this the "core." Pilates equipment may help beginners who have trouble finding their core muscles. The stability ball, while not part of the original equipment, imposes a balance challenge, which requires core muscle activation. The Pilates Chair features a platform and a set of pedals. Beginners can begin by standing on the pedals and holding on to the platform. As they gain proficiency, they perform the exercises without holding on.
Features
The Pilates mat exercises are a viable method for learning the basic principles, but without resistance, beginners may find the subtle exercises confusing. The classic Pilates Hundred exercise is an example. Pilates designed it to teach his students how to simultaneously engage the abdominal and latissimus dorsi muscles. He advised students to use their abdominal muscles to pull up in the front of their bodies, and their latissimus dorsi to relax the shoulders by pulling down in the back of their bodies. The exercise involves raising the legs and upper body from the floor while pumping the arms up and down for 100 counts. Without resistance, the arm movements seem silly. The Pilates Reformer helps clarify the muscle actions. The student lies supine on the carriage. He grasps the straps located above his head, and uses his latissimus dorsi to pull the straps down by his sides.This pulling action provides a tactile cue, which clarifies the exercise.
Effects
Pilates developed an extensive side-lying leg exercise series, which strengthen and tone the outer thighs. If the novice Pilates student has participated in other types of leg strengthening exercises, the side-lying series may seem too easy. Using Pilates resistance bands around the ankles adds challenge to the exercise.
Benefits
Most of the side-lying Pilates exercises are for the outer thigh, which may cause a muscular imbalance between the outer and inner legs. The Pilates Magic Circle, when placed between the inner legs, teaches the Pilates novice how to activate her inner thigh muscles, which are crucial for pelvic and knee stability.
Potential
A Pilates novice with tight hip flexors and/or lower back muscles may have trouble performing the Pilates Roll-Up, which is a straight-legged, full sit-up. The straps on the Pilates Reformer, or a Pilates resistance band wrapped around the feet, assists the student as he rolls to the upright position.
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