Pilates is an extensive exercise system founded on the principles of bodily awareness, mind-body integration, balance, deep concentration, precision and muscular control and efficiency. Joseph Pilates, who originated his methodology in the early 1920s and continued to develop it until he died in 1967, initially called it “Contrology.” The system incorporates apparatus training on the universal reformer, ladder barrel, cadillac and other equipment, as well as mat work, which is the foundation of Pilates.
Benefits of Mat Work
Training on a mat gives you a body-weight workout that both requires and develops muscular strength and endurance. Unlike an apparatus workout, such as on the reformer, mat work doesn’t offer guidance or support. Instead, you must correctly activate your powerhouse muscles and fully control your body to properly execute each movement. Mat work enhances body awareness and improves balance, coordination, posture and alignment. Exercises focus on developing abdominal and back extensor strength, spinal mobility and stability, lateral flexion and rotation, and flexibility. A Pilates mat workout is an ideal, non-impact, full-body workout for beginning exercisers and cross-training athletes alike.
Classic Pilates
A classic Pilates mat workout doesn’t diverge from the original exercise sequence and techniques developed by Joseph Pilates. In classic Pilates mat work, spinal alignment is flat instead of neutral. The workout begins with the hundred, a quintessential abdominal exercise that generates heat and draws focus to correct breathing techniques. The roll-up, single leg circles and rolling-like-a-ball complete the warm-up. The main mat workout includes single and double leg stretches, criss-cross, spine stretch forward, open leg rocker, corkscrew, saw, neck roll, single and double leg kicks, neck pulls, side kicks, the teaser and seal. A classic mat cool-down includes a series of wall-supported exercises.
Contemporary Pilates
In a contemporary mat workout, ideal spinal alignment is neutral, rather than flat. From a supine position, a neutral spine is neither pressed into the mat nor overly arched; rather, it follows the natural curve of the lumbar spine. This alignment is more shock-absorbent than a flat spine. The sequence of contemporary mat exercises emphasizes flow from one movement to the next. This flow results in uninterrupted movement, contributing to cardiovascular endurance. Exercises transition seamlessly form spinal flexion to extension, rotation and lateral flexion. In a classic mat workout, students spend a considerable amount of time in spinal flexion before changing orientation.
Group Mat Classes
Group Pilates mat classes may be classic or contemporary, open to all levels or highly advanced, require nothing but the mat or incorporate props, such as the magic circle, foam roller or Pilates ball. A highly trained instructor is integral to a good experience on the mat. Your instructor should facilitate your ability to grasp the exercises both physically and mentally. Even in large mat classes, a good instructor can cue the group while providing hands-on, individual adjustments. Because Pilates isn’t trademarked or regulated, not all instructor certifications are equal. Ensure that your instructor holds a certification recognized by a national organization, such as the Pilates Method Alliance or the American Council on Exercise.
References
- “Pilates”; Rael Isacowitz; 2006
- “Pilates Workbook: Illustrated Step-by-Step Guide to Matwork Techniques”; Michael King; 2001
- Pilates Trends: The Development of Pilates — from Classic to Contemporary
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