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Pilates is a system of repetitive exercises performed on a mat or other equipment to promote strength, stability, and flexibility.
Pilates exercises develop the body through muscular effort that stems from the core.
Centering
This is the practice of bringing your awareness to the center of your body—the area between the lower ribs and pubic bone. This central region of the core powers all Pilates exercises.
Concentration
By focusing on each exercise with your full attention, you will yield maximum results from each movement.
Control
Complete muscular control requires conscious, deliberate movement and is emphasized in every Pilates exercise.
Precision
Sustained awareness ensures that each movement is precise. This means the appropriate placement of each body part, and focusing on proper alignment and core engagement.
Breath
Joseph Pilates advocated for using the lungs to strongly pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath since the breath is integral to the method.
Flow
Pilates exercises are not meant to be rigid. Fluidity, grace, and ease are applied to every movement. The idea is that the energy of an exercise performed from the central “powerhouse” connects each part of the body to move in a single fluid motion. Pilates equipment such as the reformer is a great indicator of flow since it functions best when a practitioner is performing movements with both precision and fluidity.
According to the Pilates Method Alliance (an international nonprofit professional association for the Pilates method), instructors should be able to
All that core conditioning can help you get flat abs and a sculpted waistline, but improved alignment, posture, range of motion, and all-over strength are the most common results.
Pilates exercises are often recommended to ease muscle tension, joint stiffness and back pain, and to help prevent injury. If you have any of those issues, though, consult with your healthcare provider first.
The moves are easy to learn and modify, no matter your age or ability. You can pick up your pace, add light dumbbells, or deepen your stretches for a better burn. Need to adjust for injury? No problem. Pilates is adaptable by design.
The benefits even extend beyond your time on the machine or the mat.
“Knowing how to engage your core during everyday things like doing laundry, carrying groceries, or picking up kids is going to help you long-term,” she says. “You will get stronger. You’ll experience less difficulty as you age and lose muscle fibre. You’ll maintain mobility, flexibility, and keep moving.”
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