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Pilates (puh-LAH-teez) is an exercise technique that was developed by German boxer Joseph Pilates in the 1920s. It emphasizes slow, controlled movements, rhythmic breathing, and concentration. Pilates exercises strengthen the body's "core" muscles in the abdomen, buttocks, and lower back while improving flexibility and strength. You aren't likely to work up a sweat during a Pilates session, but you just might walk away feeling stronger and more relaxed.

Joseph Pilates spent many years teaching his techniques to classical dancers, but today the Pilates craze has spread far beyond ballet schools. Some athletes use it to improve balance and coordination, and some patients with back pain or poor posture may benefit from doing Pilates exercises. Classes have sprung up in YMCAs, high school gyms, and health clubs all over the country. One advantage Pilates has over some exercise programs is that you're less likely to get injured.

Joseph Pilates developed hundreds of different exercises, including many that require a specialized exercise machine -- called a Reformer -- to provide resistance. The Reformer consists of a gliding platform and an array of springs, straps, and pulleys that provide resistance.

However, if you sign up for a Pilates class at the local gym, don't be surprised if the only equipment you see is a floor mat. Most classes today focus entirely on "mat work," or exercises that can be done without a machine. In this case, resistance comes from your own body, not pulleys or springs. Many of these exercises have exotic names such as "elephant" or "swan," but even the most ungraceful and uncoordinated person shouldn't have trouble mastering the techniques.

All Pilates exercises emphasize slow, smooth movements, so don't rush yourself. The key is to concentrate on your breathing through each movement to maintain proper form, and to let your mind and body work together. Here are a few examples of basic exercises:

Straight leg stretch: While lying flat on your back with your arms at your sides, raise your head and shoulders off the mat while alternately stretching your legs, exhaling during each stretch.

Single leg circle: While lying on your back, raise your right leg straight up and slowly trace three to five giant circles with your heel. Be sure to keep your back flat on the floor. Repeat with your left leg.

Rolling ball: Sit on the mat with your knees bent and your arms locked underneath your knees. Roll back slightly until you're balanced on your tailbone, keeping your arms locked under your knees. Tuck in your chin, exhale, and slowly roll back onto your shoulder blades and neck. Inhale and use the muscles in your torso to return slowly to the starting position. Try to do this six times.

Swimmer: Lie on your stomach with your arms out in front of you. Tighten the muscles in your abdomen as you alternately lift one arm and the opposite leg. Try to keep your arms and legs straight. Gradually increase the pace to a flutter kick, and continue to breathe and relax in the neck and shoulder area. Continue for eight to 10 deep breaths.

Before starting a Pilates program, talk with your doctor to make sure it is the right type of exercise for you, especially if you're generally inactive or have health problems. If you have back pain or poor posture, your doctor just might encourage Pilates as a major part of your treatment. However, back pain sufferers should start out very slowly and make sure to get proper instructions on how to modify some of the more advanced movements. A private session with a Pilates instructor can be a good way of getting familiarized with the safe techniques.

Pilates classes are frequently offered at varying levels of difficulty. Beginner classes focus on learning the technique, the exercises, and the breathing, while intermediate and advanced classes may pick up the pace and intensity. Find an introductory class to learn the concepts of Pilates before venturing into more advanced movements. And keep in mind that Pilates doesn't really get the heart pumping and can't take the place of aerobic exercises such as walking, jogging, or cycling.

When it's time to get started, find a local Pilates class taught by a qualified instructor. Ideally, the instructor will be experienced and certified by a group such as the United States Pilates Association, the Pilates Method Alliance, Polestar, or Stott Pilates. Your instructor should be able to teach you movements in a calm, supportive atmosphere. If you aren't feeling energized and relaxed, you aren't doing Pilates.

--Chris Woolston, MS, has a masters degree in biology and has written for Health, Hippocrates, and many other publications.

References

First published March 23, 2004
Last updated November 15, 2007
Copyright © 2004 Consumer Health Interactive

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