THE ARTICLE
Pilates is a kind of exercise that emphasises the development of core strength, meaning the deep muscles of the abdomen and back. Also emphasised are flexibility and body awareness, in order to support graceful, functional movement. Pilates is very popular with a wide range of people from athletes and dancers to women who have recently given birth, to seniors, to people recovering from sports injuries.
Pilates was developed by Joseph Pilates, who created the Pilates system while in forced internment in England at the beginning of World War II. Having always been a highly trained body builder, wrestler, gymnast, boxer, skier and diver, he was committed to staying in shape even in such limited circumstances as forced internment. He helped other detainees stay in shape as well as recover from injuries and illnesses. Due to the lack of specialised equipment and resources, Joseph Pilates was very creative in using available items such as bedsprings and beer keg rings to create resistance equipment. Joseph Pilates brought his system to New York in 1926, where he opened a studio and began teaching and training with his wife, a nurse. Joseph died in 1967, but his work is carried on by those he personally trained, known as the Pilates Elders, and a growing team of contemporary instructors.
Of his practice, Joseph said, “Pilates is the attainment and maintenance of a uniformly developed body with a sound mind, fully capable of naturally performing our many daily tasks with spontaneous zest and pleasure."
Pilates broad appeal is due in part to its adaptability. All the exercises can be modified to be appropriate and safe for a variety of populations. The fundamental basis of Pilates, core strength, can be found in every exercise. The development of core strength is crucial to functional strength in many areas of physical activity and is also known to reduce back pain. Pilates can be a wonderful complement to many sports and athletic activities. For example weight lifting may focus the majority of attention on the arms or legs, while Pilates can balance that focus with core strength. Sports performance and endurance in running, swimming, and any number of other activities can be enhanced with improved core strength.
Many people believe Pilates is a form of yoga, which is not true. Joseph Pilates did study yoga, but he drew from many disciplines including traditional sports training, the mind/body connection and Buddhism. However, Pilates and yoga can be excellent complementary activities. Another misconception about Pilates is that it is just an intense abdominal workout. While Pilates does offer a superb workout for the abdominals, it does not stop there. The six fundamental principles of Pilates, discussed below, provide integration of all the muscle groups in the body. The goal is a strong, graceful, and flexible body, and this includes much more than just the abs.
There are six Pilates principles that form the foundation of any high-quality Pilates workout. Instead of many repetitions, Pilates focuses on precision in each exercise. With each exercise, you are expected to infuse your efforts with the following 6 principles:
-
Centering, which involves physically focusing on the center of your body. The center is the core area between the lower ribs and the pubic bone. All Pilates exercises focus on and radiate from the center.
-
Concentrating, which means to focus all your attention on that one exercise. As it is only performed once, do it will and with commitment. In that way, you’ll get the full benefit of the movement.
-
Control: Control of every muscle is key. No muscle is left without a role to play in the movement.
-
Precision: There is complete awareness of each movement, including the placement of every muscle, the alignment of all body parts, and the direction each body part is to move.
-
Breathing: Full, deep breaths are critical to every exercise. The lungs are used strongly to pump the air in and out, coordinating the exercise with the breathing.
-
Flow: Fluidity and grace are goals of all Pilates exercises, and they depend on the control and precision described in the other principles. Without control and precision, the movements become clunky.
Pilates exercises are done on a mat on the floor, known as Pilates Mat Work, or with resistance equipment developed by Joseph Pilates. Those just starting Pilates may wish to focus on mat work at first, because the equipment can seem a bit daunting. A great deal of progress can be made with just the Pilates Mat Work. When you are ready, the equipment will be there to provide an additional challenge and bring you to the next level of your training.
YOUR FEEDBACK
Have you got any comments about this article? In an effort to provide an unbiased site for our visitors, we ask that you provide your opinion!
