What is Pilates?
Pilates is a series of stretching and strengthening exercises developed in the 20th century by Joseph Pilates. Pilates called his method Contrology, which refers to the way the method encourages the use of the mind to control the muscles. It is an exercise program that focuses on the core postural muscles that help keep the body balanced and are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and strengthen the deep torso muscles, which are important to help alleviate and prevent back pain. Pilates requires concentration and focus, because the body is moved through precise ranges of motion. Pilates caters to everyone, from the beginner to the advanced. Modifications are shown for each exercise. You can perform the exercises on a mat using your own body weight, or with the aid of various props such as a; stability ball, small weighted ball, stretch bands, Pilates circle and foam rollers.

A typical Pilates workout would include a number of exercises performed in repetitions of 10 for each exercise. Each exercise is performed with attention to proper breathing techniques and abdominal control. To gain the maximum benefit, you should do Pilates at least two or three times per week. You should notice a body transformation and postural improvements within 10 to 20 sessions.

Two forms of Pilates

• Mat- based Pilates – the most popular form of Pilates. This is a series of exercises performed on the floor using gravity and your own body weight to provide resistance. The central aim is to condition the deeper, supporting muscles of the body to improve posture, balance and coordination while strengthening all of the muscles.

• Equipment- based Pilates- Pilates includes specific equipment including the Reformer, Cadillac, Wunda Chair and others. These machines give you full body resistance training, much like a weightlifting routine, but don’t bulk you up. Some additional forms of Pilates include using free weights, weighted small balls and stretch bands that offer resistance to the muscles.
  

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Benefits of Pilates (back..)

• Improved flexibility, strength and balance
• Increased muscle strength, particularly of the abdominals muscles, lower back, hips and buttocks (powerhouse muscles or core)
• Balanced muscular strength on both sides of the body
• Enhanced muscular control of the back and limbs
• Improved stabilization of the spine
• Promote recovery from a strain or injury
• Improve circulation Greater awareness of posture
• Improved physical coordination and balance
• Relaxation of the shoulders, neck and upper back
• Safe rehabilitation of joint and spinal injuries
• Aids in prevention of musculoskeletal injuries
• Eases low back pain
• Focus on controlled breathing to relieve tension and stress
• Improved mental concentration Spirit- Mind-Body awareness

Pilates transforms and reshapes the body
Pilates has completely transformed my body and the bodies of my clients. I believe this transformation comes from using the powerhouse muscles (abdominals, low back, hips and buttocks) and really focusing on and strengthening the abdominal wall. In Pilates you are always thinking of pulling the naval in towards the spine and then lifting up. You also make long, fluid larger motions that lengthen and stretch the muscles. If you are consistent with it and make a commitment to yourself you can see a change in your body. You will begin to bring the Pilates posture into your everyday living and people will take notice.

Pilates versus Yoga (back..)
Pilates is partly inspired by yoga, but is different in one key respect; yoga is made up of a series of static postures, while Pilates is based on putting yourself into unstable postures and challenging your body by moving the limbs. For example, imagine you are lying on your back, with bent knees and both feet on the floor. A Pilates exercise may involve straightening one leg so that your toes point to the ceiling, and using the other leg to slowly raise and lower your body. You need tight abdominal and buttock muscles to keep your hips neutral, and focused attention to stop yourself from tipping over.

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