What is Pilates?
By: Jenna Walters
What is Pilates?
Pilates is a regimen of exercises designed to improve core strength, muscle endurance, and flexibility. It is low impact, with its emphasis on the core musculature, which includes the transverse abdominus, to promote ideal posture and alignment, helping one to carry out their daily activities more efficiently. Its precise movements also enhance neuromuscular control, helping to adapt more functional patterns that optimizes range of motion and prevent injuries. For many, they discovered Pilates to be a mind-body practice due to its attention to breath to initiate movement, utilizing its 6 principles which are breathing, concentration, centering, control, precision, and flow.
Who created Pilates?
It was originated by Joseph Hubertus Pilates (Dec 9, 1883 – Oct 1967), who was frail growing up with rickets, asthma, and rheumatoid fever. Studying martial arts, yoga, meditation, and calisthenics, he was able to overcome these ailments, becoming an established gymnast and kickbox instructor. First signs of his namesake regimen appeared during World War I in Germany, where he attached bed springs to hospital beds to support and mobilize patients’ limbs, which later became one of his apparatus known as the Cadillac. He then immigrated to the United States in the 1920s with his wife Clara, establishing their studio in New York City to teach his method. He became popular in the dance community, with dancers coming to his studio to recover from injuries, as well as celebrities starting in the 1980’s praising its benefits. Since then, it has remained a popular mode of exercise. It was known as “Contrology” until his death in 1967, which then became what is currently known as Pilates.
What does a Pilates workout look like?
Joseph Pilates developed 34 original exercises to be performed on the mat, which help increase strength, endurance, flexibility, and improve posture, focused on the use of the core muscles, also known as the “powerhouse”. He also developed various apparatus such as the Reformer, Chair, and Cadillac to offer additional means of performing his exercises, providing spring resistance, allowing modifications and progression of the exercises. Exercises are repeated a few times, so the body is consistently exposed to new muscular and kinesthetic challenges. Classes can be focused exclusively on the mat exercises, the apparatus, or in combination. This would be based on a student’s needs and availability of equipment.
How effective is Pilates?
Pilates advocated, “You will feel better in ten sessions, look better in twenty sessions, and have a completely new body in thirty sessions.” A study of 34 adults 60 years and over improved upright posture after performing Pilates two times per week for 10 weeks(1). An additional study had subjects participate in a 4-week Pilates program, reporting decreased chronic low back pain, which was maintained after a 12-month period of continuing Pilates(2). Numerous studies highlight the importance of using a variety of exercises to improve core strength and endurance, which Pilates emphasizes(3). Its attention to abdominal activation while increasing flexibility and total body strength, as well providing a mind-body connection utilizing breath with movement offers a great way to meet your fitness goals and enhance your quality of life.
References
1. Kuo YL, Tully EA, Galea MP. Sagittal spinal posture after Pilates-based exercise in healthyolder adults. Spine (Phila Pa 1976). 2009;34(10):1046-1051.
doi:10.1097/BRS.0b013e31819c11f8
2. Rydeard R, Leger A, Smith D. Pilates-based therapeutic exercise: effect on subjects with nonspecific chronic low back pain and functional disability: a randomized controlled trial. J Orthop Sports Phys Ther. 2006;36(7):472-484. doi:10.2519/jospt.2006.2144
3. Vezina MJ, Hubley-Kozey CL. Muscle activation in therapeutic exercises to improve trunk stability. Arch Phys Med Rehabil. 2000;81(10):1370-1379. doi:10.1053/apmr.2000.16349