Pilates exercise tones the body, engages the core muscles and enhances posture, balance, grace and coordination. While many of the Pilates exercises seem simple, they are actually subtle and complex. Novices, unfamiliar with the Pilates principles, often find the technique confusing and intimidating. An understanding of the Pilates philosophy of exercise helps you master the method.
Study the Principles
When Joseph Pilates developed his method in the early 20th century, he called it Contrology, implying that all of the exercises require total concentration and precision of execution. In fact, Pilates is the antithesis of the fast, high-repetition, momentum-based toning exercises typical of 1980s exercise programs. Emphasis is on quality of movement, as opposed to quantity of repetitions. Movements are smooth, fluid and connected. Pilates, unlike yoga, does not use postures or poses.
Take Lessons
Certified Pilates instructors are trained to spot the most subtle muscle imbalances and postural misalignment problems. Despite the number of excellent Pilates books and videos on the market, nothing takes the place of the keen eye of an instructor. Pilates instructors give you feedback about proper alignment and exercise form. If needed, they offer exercise modifications to suit your injuries or your level of fitness. Some instructors have towels, small balls and other types of props that help you assume a more comfortable position.
The Power House
Joseph Pilates spoke of the importance of the "power house." He was way ahead of his time. Pilates was actually referring to the deeper abdominal muscles, which we call the "core." Your core muscles must activate during every Pilates exercise. Some teachers use the image of pressing the belly button in to empower the movement. Activating your core muscles or power house stabilizes and protects your back during the exercises. Back or neck pain sometimes indicates core muscle fatigue.
Breathing Methods
The Pilates exercise method uses breathing as a means of activating the deeper core muscles. Most instructors cue the exercises by telling you to inhale to prepare, and exhale as you perform the movement. During exhalation, your deeper core muscles, called the transverse abdominal muscle, compress the diaphragm to help you expel the air. This type of exhalation deepens the abdominal contraction. Beginners often have trouble with the inhalation phase of a Pilates breath. Unlike yoga, the belly does not inflate during inhalation. Instead, the method uses lateral breathing into the outer ribs and upper back.
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