Women's Health & Fitness

Pilates emerged in the early 20th century after German gymnast Joseph Pilates developed the fitness system as a way to improve rehabilitation for injured war veterans.

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Joseph Pilates referred to the system as Contrology, and placed a big emphasis on the relationship between mind and body when controlling your muscles.

Now popular with millions worldwide, the Pilates fitness system focuses on spine alignment, breathing and core strength to improve muscle strength and elasticity.

It involves a series of repetitive body movements, muscle contractions, stretching and coordinated breathing to promote strengthening of the entire body.

Although some Pilates movements are derived from yoga, the two are not to be confused. While yoga takes a more holistic approach, using static poses while concentrating on breathing and mental clarity, Pilates is aimed at improving core strength with constant body movements, concentration and breathing.

Allan Menezes is founder of the Pilates Institute of Australasia and creator of the Menezes Method of Pilates. He has also written the bestseller The Complete Guide to the Pilates Method as well as produced a range of instructional DVDs.

“The benefits of Pilates are amazing,” he says. “It will improve your spine and posture, increase your stamina, improve your core strength and abs, boost blood flow and massage internal organs.”

The principles

Pilates utilises a number of principles, including centring, concentration, control, precision, breath and flow. The Menezes Method also adds isolation and routine to these concepts to increase the degree of challenge.
While some of these may seem obvious, they are essential to getting the most out of your Pilates experience.

“The principles combine and allow you to target muscles and isolate specific areas that may otherwise be ignored during the Pilates movements,” Menezes says.

Centering
Pilates is based on core strength, and this concept requires you to focus on the powerhouse of your body in order to get the most out of each routine.

A strong centre is essential for maintaining control and balance in your body, and focusing your attention on your core muscles will improve the effectiveness of the exercises and improve your alignment and balance.

Concentration
Concentration is a vital aspect of Pilates because the movements require your full focus to be performed correctly.

The movements involved are constantly changing, and paying close attention will allow you to flow through the routine without interruption.

Concentrating on the specific muscle each movement targets also makes sure you are performing the positions correctly and getting the most out of every move.

Control
This concept is mainly focused on muscle control, and aims to ensure you are in control of every muscle movement throughout the routine.

As with every form of exercise, it’s important you maintain proper form and technique, and this is especially important in Pilates because every movement is designed with a specific muscle in mind.

Without control, your main muscles will do all the work while smaller and harder-to-target muscles remain neglected.

Precision

It’s important to note that each body part has a specific position in Pilates. While the specific positioning and movements of Pilates may seem like a complex science for beginners, it’s essential you attempt to perform the moves as precisely as possible to gain the maximum benefits.

Remember that practice makes perfect, and although it may seem challenging at first, with practice your movements will become more precise.

Breath
Although this concept seems simple, it is one of the more complex foundations of Pilates.

Joseph Pilates recognised that oxygen recharges our body and prevents fatigue. Consequently, coordinating breathing with each position is essential for proper Pilates form.

Full inhalations and exhalations will assist your movement, particularly during more difficult exercises. It’s also important to remember to keep your core muscles engaged and avoid holding your breath at any time.

“A simple practise exercise is to take deep breaths, and when you exhale, remove all the air from your lungs – we call this ‘ocean breath’,” Menezes says. “If you get this right you will feel your abdominals contract and get the most out of the Pilates exercises.”

Flow
Pilates is based on a series of fluid movements to keep the routine in a steady, graceful flow that constantly engages muscles. Avoid jarring movements that interrupt the transition between positions, and avoid wasting energy on unnecessary movements.

Of course, this won’t come naturally if it’s your first time at Pilates, but as you familiarise yourself with the movements, the flow of the routine will become more natural.

Isolation
Successfully isolating individual muscles will allow you to target any specific problem areas you may have and get the most out of Pilates.

A general guide is to feel if the muscle is tensed. If it isn’t, then the muscle is not being isolated properly.

Routine
Persistence and dedication to your Pilates routine will ensure you are receiving the optimal benefits. The more you do, the better you will become and the greater results you will see.

Don’t be put off if you don’t see results right away – sticking to a routine of at least three times a week will have you seeing results in around four weeks.

The benefits

Pilates comes with a huge range of physical and mental benefits. The range of movements stretches and strengthens all the major muscle groups without over-exertion, and the low repetitions will soon have you seeing an improvement in muscle tone.

Pilates is great for just about everyone, so don’t be put off if you aren’t flexible.

“Pilates requires no degree of flexibility or fitness, as a good instructor will be able to teach beginners through to advanced in the one class by modifying moves individually, rather than just teaching at the front of the class,” Menezes says.

Pilates will strengthen your core, align your spine and improve posture without the risk that comes with many high impact forms of exercise, making it an ideal choice for just about everyone.

“People with back pain may benefit more than others because they have something to gain, but people of all ages will benefit from Pilates. I have students ranging from ages nine to 74 in my classes,” Menezes says.

In fact, many elite sportspeople are turning to Pilates for the therapeutic benefits it has on their bodies. Even AFL players are seeing improvements in their injuries after turning to Pilates.

Your path to Pilates

Due to its effectiveness and popularity, Pilates classes are available in abundance across Australia, but Menezes recommends doing your homework first.

“You need to find an instructor that is entirely committed to Pilates. It’s important to find out their qualifications and look for someone who has trained with a well-known Pilates organisation that’s been around for at least 10-15 years,” he says.

If the idea of trying Pilates in a room full of people doesn’t appeal to you, there is an endless supply of instructional DVDs to choose from, allowing you to participate in a total body workout in the privacy of your home, at whatever time suits you.

“Our DVDs feature three instructors and allow people of all experiences to benefit using the same technique we use in classes. They also cover theory which is important to understand the way your body functions,” Menezes says.

While most Pilates exercises are done on a mat similar to those in yoga, as the exercise has evolved so too have the different methods of Pilates.

For those of you wanting to get up off the floor, Studio Pilates uses equipment such as the Reformer, which uses a sliding platform on a system of pulleys and springs to increase the resistance of your Pilates workout.

“Studio Pilates is better for beginners as it involves more one-one-one time with instructors as well as giving you more resistance,” Menezes says.

Weighted balls, toning rings and resistance bands are also examples of Pilates equipment that can be used to amp up the intensity of your workout.

So if you’ve been searching for a form of exercise that doesn’t involve jarring movements and heavy impact on your joints, it may be time to try Pilates. Become stronger, longer and leaner, reconnect with your body and recharge your mind. Look online for a list of studios near you!

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