Gym-lovers who prefer to sweat through a workout may wonder how they can get in shape by doing Pilates. A well-executed Pilates workout on the mat or Reformer looks like a smooth piece of choreography. Far from breezy, Pilates emphasizes quality, not quantity, creating stronger, leaner muscles when performed over time. This holds true for the leg exercises in the Pilates repertoire.
History
Joseph Pilates developed his method with the hopes of helping others eliminate their physical limitations. Pilates grew up a sickly child in Germany, but went on to become an accomplished skier, boxer, diver and gymnast. Upon moving to New York in 1926, he devoted himself to cultivating his training system combining Eastern and Western philosophies that mixed "the mental focus and specific breathing of yoga with the physicality of gymnastics and other sports to create something entirely new," according to Alycea Ungaro in "Pilates Body in Motion."
Philosophy
Pilates formulated his work around six key principles: breath, concentration, control, centering, precision and flow. An instructor qualified to teach Pilates incorporates these elements into a workout so that a seemingly simple exercise becomes a more complex movement to focus the body and mind. Pilates coined his method Controlology or The Art of Control.
Types
The side leg series incorporates all six Pilates principles when done correctly. The exercises help improve balance and build core strength while strengthening the inner thigh, outer thigh, hip and butt.
Side Kicks: Front
Lie on one side with both legs extended out away from you so your hips are stacked and you can see your feet slightly in front of you. Feel your stomach pressed toward your spine. Lift the top leg a few inches and swing it forward with a flexed foot, keeping your upper body still. Then, swing the leg through to the back, stretching the front of the hip. Keep the working leg parallel to the ground the entire time. Repeat five to 10 times on each leg.
Side Kicks: Up/Down
Lie on your side in the same position, placing your top arm in front of you on the mat for stability. Rotate the top hip outward so the knee faces the ceiling. Inhale and lift the top leg toward the ceiling, keeping the hip in place. As you exhale, slowly lower the leg with resistance, aiming to reach the leg as long as possible until the heels nearly touch. Repeat five to 10 times on each leg.
Side Kicks: Circles
Lying on your side with your hips stacked, top arm on the floor for stability and legs extended out and slightly in front of you, lift the top leg, keeping it in line with the hip. Begin making small circles with the entire leg moving as one piece from the hip to the toe. Repeat five to eight times, then reverse the circle in the opposite direction.
Warning
Perform each of the three exercises consecutively, on one leg, before switching to the other leg and doing the same. Listen to your body to determine the proper number of repetitions.
References
- "Pilates Body in Motion"; Alycea Ungaro; 2002
- "The Pilates Edge"; Karrie Adamany and Daniel Loigerot; 2004
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