The Pilates method was invented in the early 1900s by a man named Joseph Pilates, who actually himself called his method "Contrology." Pilates is a form of exercise involving resistance, alignment core strength and stabilization to help the body learn to perform at its greatest potential. Pilates is done on a mat or with different machines, called "the apparatus." Once believed to be practiced by only dancers and performers, Pilates has, over the past several years, become part of the fitness mainstream. Many gyms and studios offer classes and private sessions.
Stronger Core Muscles
All of the muscles in the Pilates sequence are designed to originate from the "core." This means the torso, including abdominals, lower back, gluteal muscles and hips. These areas are the foundation for any movement of the body. Even when the limbs are involved in a particular exercise, the focus is on the muscles of the core--Joe Pilates called this muscle group the "powerhouse." If these areas are strong, the whole body is strong. If they are weak, injuries often occur.
Better Body Awareness
Pilates requires that you constantly pay very close attention to your breath, balance, alignment and movements. Over time this practice creates better body awareness, more efficient movement and better coordination, according to Dr. Beth Glosten of Spine-Health.
Simultaneous Stretching and Strengthening
With Pilates exercise, there is no muscle isolation, as with weight lifting. The body is stretched and strengthened simultaneously. The eccentric contraction is emphasized (the "release" part of the movement, when the muscle is lengthening) as opposed to the concentric contraction (when the muscle is shortened.) In addition, there are very few repetitions in the Pilates method, as few as five and no more than 10.
The claim that Pilates can actually "lengthen" muscles is false. Pilates can, however, create the appearance of longer limbs. Many people come to Pilates after doing other types of strength exercises in which they worked their muscles with many concentric isolated repetitions and pounds. Pilates, on the other hand, emphasizes the eccentric contractions. Combined with idea of quality rather than quantity, precision, less weight, fewer repetitions and imagery of length, the muscles get strong. However, they do not carry disproportionate "bulk." Muscle shape is genetic, so it can't be changed, but the way you train your muscles makes a difference. In addition, simply standing up straighter due to the increased strength and length through the spine can give the appearance of a taller, leaner body. This may be where the notion of "lengthening muscles" has come.
Increased Flexibility
Pilates includes lots of stretching, but all while strengthening the opposite muscle group. For example, the abdominal muscles are engaged during a forward bend, and therefore are being strengthened. The opposing muscle group, the lower back, is stretched. Every exercise in Pilates is balanced in this way.
Less Back Pain
When the body is breathing, circulating and in alignment, posture is improved. When that happens, compression is decreased, the lower back feels much better, according to Dr. Beth Glosten.
With situations involving acute injuries such as herniated disc or degenerated disc, seek the guidance of a physical therapist who can further instruct you about how to use Pilates as a recovery tool.
Greater Range of Motion
Pilates, over time, can increase your range of motion. When flexibility and strength increase, your body moves with less effort and more ease. This is a good thing when you do any physical activity, such as dancing, walking, swimming or other sports. Moving is supposed to feel good, after all.
Better Circulation
Movement is healing because of the circulation of oxygen and blood through the body. The sequence of Pilates is designed with that in mind. There are exercises for every muscle of the body, including the fingers and toes.
Low Impact
Unlike other forms of exercise, Pilates is a no-impact exercise, while at the same time being a form of resistance exercise. Much of the Pilates sequence is performed lying down. This is why is is a wonderful alternative for those recovering from injury, illness or pregnancy. It is a vigorous yet gentle form of strengthening the body.
Better Posture
Pilates stretches tight muscles, and strengthens weak muscles so that the entire body gets a workout. By enabling the muscles of the body to work and strengthen together in a balanced way, the body is placed in proper alignment and posture is greatly improved. When posture is good, you feel good.
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