Pilates has been around since the 1920s when Joseph Pilates rigged bed frames into machines to help rehabilitate war veterans who had lost the ability to walk, according to the Pilates Foundation website. Now, Pilates affects millions who swear by its ability to tone and reshape your body. In addition, studies prove that Pilates improves lower back pain symptoms. As a beginner to Pilates, you strengthen, lengthen and create the flexibility you need for a more advanced Pilates exercises.
Understanding Pilates
Pilates is an exercise method created by Joseph Pilates just after World War I. The exercises strengthen your body while stretching it. Posture and core stability feature strongly in Pilates programs, which you do either on a sticky exercise mat or on special machines. During your workout, you focus on your transverse abdominal muscles, which you can envision as a corset wrapping around your midsection. Pilates expert Ana Caban says that Joseph Pilates called this area "the powerhouse."
Features of a Beginner Pilates Workout
As a beginner, you will concentrate on preparing your body for a more challenging workout. An exercise like The 100 builds abdominal strength, boosts circulation and stimulates the internal organs. You also learn to breathe efficiently to power your movements and maintain your focus. The Saw lengthens the hamstrings and spine for flexibility. Leg circles enhance the mobility of your hip joints. Beginner Pilates exercises also help you to control your movements, so you can avoid developing damaging habits.
Pilates Mat or Reformer Machine
You might have seen the Pilates apparatus and wondered whether you should do your workout on the machines or stick to the mat workout. Both workouts use resistance to strengthen your muscles. The Reformer workout uses the machine to create resistance, while on the mat, gravity and your body's weight provide a similar effect. Both are appropriate for a beginner. Apparatus classes tend to have fewer students with a smaller teacher-to-student ratio.
Benefits of a Beginner Pilates Workout
A study commissioned in 2006 by the American Council on Exercise showed that Pilates strengthens your core and increases flexibility. Pilates tones your muscles, which can in turn help you to lose weight. More muscle mass translates to an increase in the number of calories your body burns. Also in 2006, the Queen's University of Ontario performed a study which concluded that Pilates is effective in treating lower back pain.
Cautions
In her "New York Times" article, "Core Myths," writer Gretchen Reynolds explores criticism against exercises that target only one muscle group. In the case of Pilates, placing too heavy a focus on the core can destabilize and unbalance the spine. She cites Stuart McGill, a biomechanics professor at the University of Waterloo. He says, "a core program should emphasize all of the major muscles that girdle the spine." You want to find a knowledgeable Pilates instructor who can create such a balanced workout.
References
- Pilates Foundation: History of Pilates
- Gaiam Life: 13 Pilates FAQs: Expert Ana Caban Fills You In
- "Can Pilates Do It All?"; Stefanie Spilde and John P. Porcari, Ph.D.; Nov.-Dec. 2005
- "Journal of Orthopaedic and Sports Physical Therapy"; Pilates-Based Therapeutic Exercise: Effect on Subjects with Nonspecific Chronic Low Back Pain and Functional Disability; R. Rydeard, A. Leger and D. Smith; July 2006
- "The New York Times Magazine"; Core Myths; Gretchen Reynolds; June 18, 2009
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