Once an obscure rehabilitation and training method, Pilates entered the mainstream in the 1980s. The slow, controlled movements of Pilates offer an alternative to bone-jarring aerobics. Unlike weight training, Pilates is designed to increase strength without adding bulk. Although numerous types of Pilates equipment exist, you don't need complex equipment for basic Pilates exercises.
History
Joseph Pilates developed his workout routine in part to improve his own fitness. The German-born Pilates was placed in an internment camp while working in England during World War I. To maintain his health there, he drew upon yoga and ancient Greek and Roman exercise routines to create simple exercises that required minimal equipment. He then began using these exercises to help injured and ill detainees. After the war, Pilates returned to Germany and further developed his techniques, finally moving to New York in 1926 and opening a fitness center. There, Pilates exercises became popular with professional dancers, but didn't become widely known until the 1980s.
Benefits
Pilates exercises place emphasis on correct posture along with controlled movements and breathing. For these reasons, they can help improve posture and flexibility, build abdominal and back strength, create leaner muscles and boost circulation. Because the movements are slow and precise, they place minimal stress on the joints. Pilates may help alleviate chronic low back pain and even reduce the need for lumbar surgery, according to The Christ Hospital in Cincinnati, Ohio.
Equipment
Many Pilates exercises require only a rectangular mat. Other simple pieces of Pilates equipment include the Magic Circle, which is a mat with a ring on one end used for upper body work, and the Fletcher towel, a long, braided towel. Among the larger items of Pilates equipment are the Cadillac, a table with a wide variety of uses, the Wunda Chair used primarily for upper-body work, and the Reformer, a moving platform within a frame, used for resistance training and lower-body training.
Performing Pilates Exercises
The core of Pilates is mat work, a set of 32 movements done in order. These movements work every body part and help build awareness of how the body moves. You can use each piece of equipment for a variety specific movements. For the Cadillac, Joseph Pilates invented a series of increasingly challenging, strength-building movements. Pilates also development specific movements for the Reformer, Wunda Chair, Barrel and other equipment he invented.
Level of Fitness Required
Pilates exercises can accommodate all levels of fitness. Pilates originally created his exercises for rehabilitation, so many movements are suitable for people with injuries or physical limitations. Because he later developed exercises to help professional dancers and athletes increase strength and flexibility, a Pilates workout can also challenge people in top physical form. Performed incorrectly, though, Pilates may cause injury. For safety reasons, begin your Pilates work with a licensed physical therapist or trainer certified in Pilates. A professional can help you develop a routine that meets your needs.
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