Last fall I started taking a Pilates mat class.
Each class, we take off our shoes and socks and do exercises on foam mats on the floor. The instructor demonstrates each of the exercises, which focus on the oft-neglected trunk muscles, at various levels from beginning to advanced.
In the background, she’s got relaxing music playing. But don’t let the soothing atmosphere deceive you: Some of the exercises are very tough.
With the start of the New Year, many of us are trying to whip our muscles back in shape. Here’s information about an interesting and invigorating indoor-exercise option you might want to consider. I’ve included expert input from certified Pilates instructor Brooke Olsen.
What is Pilates?
Pilates (Puh-LAH-teez) is a type of exercise that focuses on improving total body strength, flexibility, posture and balance. The method was developed in the 1920s by German-born Joseph H. Pilates. After World War I, he brought it to New York City, where it gained popularity.
Today, people of all fitness levels worldwide do Pilates exercises. The technique involves learning to use the core muscles of the abdomen, buttocks, hips and back.
Why do Pilates?
Core muscles support and stabilize your spine, back and hips. They enable you to do things such as sit up, get out of a chair or straighten up after bending over. But if core muscles aren’t exercised regularly, they become weak. This can put you at risk for a slack abdomen, poor posture, and back or joint injuries.
The goal of Pilates is to focus every movement back to your spine to improve core strength. As you slowly strengthen these muscles, your core helps you control all your movements, which become easier and more flowing.
Olsen adds about Pilates: “It builds practical strength that you can use in your daily life.” She says the other benefits you might receive are better body awareness, a leaner physique, increased energy and stamina, improved flexibility and balance, and fewer aches and pains.
Where to start?
Before beginning, get your doctor’s approval – especially if you’re unaccustomed to this type of exercise or have had prior injuries. You can learn the technique from private or group classes, books, or videotapes.
Pilates workouts may consist of simple mat exercises, such as the ones in the class I’m taking. Once you’ve received instruction, you can practice the basics at home. If you want to go on to more advanced techniques, there are Pilates studios around the country where you can workout using specialized fitness equipment such as rubber stability balls, hoops, bands or spring resistance machines.
Is it enjoyable?
All Pilates exercise, whether simple or complex, requires that you keep your abdominal muscles firm for the duration of the exercise. The method also emphasizes correct form and breathing as well as mental concentration. Okay. That part does sound like work.
Now for the fun part: Many of the exercises in my class have imaginative names. For instance, when we do the “seal,” we flap our flippers (feet), roll into another position, and flap our flippers again. In “teaser,” we bring our arms, legs and seated bodies into a V-shape. And in the “plank,” we hold our straight bodies off the floor on forearms and toes.
Most certainly, there’s fun to be had with Pilates and, at more-advanced levels, plenty of challenge. Whew – I’ll say! By the end of class, I’ve usually become aware of quite a few muscles I didn’t even know I had.
Contact Dr. Elizabeth Smoots, a board-certified family physician and Fellow of the American Academy of Family Physicians, at doctor@practicalprevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column, consult your health care provider.
2006 Elizabeth S. Smoots
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